Yoga and Pranayama for Beginners: 11 Basic poses for Beginners Yoga

When we see someone twisting his/her body parts and showing us some difficult postures through Instagram/YouTube/Facebook, at that time we think that practicing Yoga is difficult and it’s not my cup of tea. “When I can’t even touch my toes, how can I practice Yoga?”. But you are absolutely on the wrong side my friends. Yoga is not about twisting your body parts or showing some difficult postures but it is a medium to unite your body, mind and soul. It helps to increase balance, strength and flexibility of your greatest gadget called the body.

Yoga is a simple process and today I picked 11 Pranayamas and yoga poses for you to practice which we called as “Beginners Yoga”.

Photo Credit: Pocket Yoga

Note: If you have a history of a disease or are recovering from an injury, consult your physician before starting. Please note that everyone’s body is different. So, there is no competition in Yoga practice, it’s a journey and you must enjoy it. Never force your body and practice it slowly, steadily and comfortably.

Here you go…

Start your yoga practice with an invocation to bring the calmness and sense of spirituality. In the Yogic science, an invocation is usually in Sanskrit used to connect sound with forms. We called this as a yoga of sound. A simple invocation can be started with:

Asato ma sadgamaya
Tamaso ma jyotirgamaya
Mrityor ma amritangamaya
Aum Shanti Shanti Shantihi

Lead me from untruth to truth

Lead me from darkness (ignorance) to light (knowing)

Lead me from death to deathlessness

After the invocation start your practice with two simple Pranayamas (Breathing Practice).

1. Kapalbhati Pranayama (Skull Shining Breathing)

It has a cleansing effect on the lungs, balances and strengthens the nervous system and tones the digestive organs. Moreover, it removes sleepiness and energises the mind for mental work.

• First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
• Now take a deep inhale through both of your nostrils until your lungs get full of air.
• Now exhale through both of your nostrils forcefully so that your stomach will go deep inside. As you exhale you will feel some pressure in your stomach.
• During the process of exhaling, you will feel a hissing sound, at this moment try to think that all toxins and disorders from your body are coming out of your nose.
• Repeat this process for 5 minutes.

2. Anulom-Vilom Pranayama (Alternate Nostril Breathing)

It helps to cure diabetes and blood pressure, improves concentration, patience and relieves anxiety. The oxygen supply throughout the body can be greatly enhanced.

• First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
• Keep your left hand in Chin Mudra and rest on your right knee.
• Close your right nostril with your right thumb in Vishnu mudra. Inhale slowly through your left nostril, inhale as much oxygen as you can so that your lungs get full of air.
• Remove your thumb from right nostril and exhale from the right while closing your left nostril.
• Now, inhale through your right nostril and close your right nostril and exhale from left nostril.
• Repeat this procedure as long as you feel comfortable. Remember it’s your body and you must not force it.

After practising both the pranayamas, now you are ready to practise yoga which is simpler in nature but very helpful to your body and mind. Keep your practice slow and steady, don’t move forcefully.

3. Mountain Pose (Tadasana)

A simple yoga which helps in improving your focus and concentration.

• Stand tall with feet together, shoulders relaxed and arms at your sides.
• Take a full deep breath and raise your hands overhead, palms facing each other and arms are straight towards the sky.

4. Tree Pose (Vrikshasana)

A perfect posture to improve your balance and strengthen your back and legs.

• Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find balance.
• While inhaling raise your arms over your head and bring your palms together.
• Ensure that your spine is straight and take few deep breaths.
• Slowly exhale and bring your hands down and release your right leg.
• Repeat the same procedure with the other leg.

5. Downward Facing Dog Pose (Adho Mukha Svanasana)

This pose helps to stretch your hamstrings, chest and lengthen the spine. It provides blood flow to the head.

• Sit on your heels, stretch your arms forward on the mat and lower your head.
• Pushing your hands and strengthening your legs, slowly raise your hips.
• Press firmly through your palms and rotate the inner elbows towards each other.
• It will look like an inverted V-shape.

6. Triangle Pose (Trikonasana)

It promotes deep breathing, stretches legs and muscles around the knee. Stimulates function of abdominal organs.

• Start Standing with your feet wide (one leg) apart.
• Open and stretch your arms to the sides at shoulder height.
• Move your right foot out 90 degrees and your left toes in about 45 degrees.
• Keep your feet pressed against the ground and inhale. While exhaling, bend your right arm and make it touch the ground while your left arm goes up.
• Keep your waist straight and your body is bent sideways. Take deep breaths.
• Repeat on the other side.

7. Cobra Pose (Bhujangasana)

This pose increases flexibility elevates mood and strengthens arms and shoulders.

• Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, while inhaling, lift your waist and raise your head.
• Pull your torso back with the support of your hands. By putting equal pressure on both palms, keep your elbows straight.
• Move your head back and ensure that your shoulders are away from your ears. Exhale while coming back to the ground. Relax and then repeat the procedure 3–4 times.

8. Warriors Pose (Virabhadrasana)

This pose opens your hips, chests and lungs and improves balance and flexibility.

• Start Standing with your feet wide (one leg) apart, turning right foot out 90 degrees and left the foot in slightly.
• Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
• Bend your right knee 90 degrees, keeping knee over ankle; straighten both your hands. Stay for few breaths
• Repeat on the other side.

9. Bridge Pose (Setu Bandhasana)

This pose helps in improving digestion and circulation of blood. It also reduces stress, depression and stretches the chest, spine, neck and hips.

• Lie on the floor with knees bent and directly over heels.
• Place arms at sides, palms down. First, inhale and then exhale and press feet into floor as you lift your hips.
• Make a fist with your hands under lower back and press arms down. Lift your hips until thighs are parallel to the floor, bringing chest towards the chin. Stay for few breaths.

10. Sitting half spinal Twist (Ardhamatsyendrasana)

This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen.

• Sit up with the legs stretched out, keeping the feet together and the spine erect.
• Bend the left leg and place the heel of the left foot beside the right hip.
• Take the right leg over the left knee and place the left hand on the right knee. Keep the right hand behind you.
• Twist your waist, shoulders and neck towards right look over the right shoulder.
• While keeping your spine straight, continue long breath in and out.
• While exhaling, release the right hand first, then release the chest and waist. Release your neck and sit relaxed. Repeat on the other side.

11. Childs Pose (Balasana)

This posture is helpful for relaxing the muscles of your body. It restores vitality physically, mentally and emotionally by reducing stress and anxiety.

• Practice this pose with closed eyes, listening to the sound of your breath.
• Sit in Vajrasana pose (bend your knees and sit on your heels). Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side.
• Press your thighs against your chest and breathe lightly. Touch your head to the ground.

Use this pose throughout your practice whenever you need a break or get tired.

The above 11 yoga and meditation postures help you to align your body and mind. Please take a note to breathe consciously throughout the practice and do necessary modifications wherever it’s required.

You are the in-charge of your own body. Sthira Sukham Asanam…