10 Basic Yoga Asanas (Positions) that Each Beginners Should Know


There are some special ways to keep yourself fit, and one of them is Yoga. But actually, Yoga is not about a normal workout, it’s about peace of mind, body, and soul. When you combine some poses and your breathing ability, yoga proves to be something very beautiful. If you become perfect in it, yoga will seem to be very easy and effortless to you.

Yoga is the best way to live a peaceful and healthy life. If you want to join Yoga, then there are some important postures that you must know. It will help you feel comfortable in your class or at your own home. You might found some possess difficult, while some impossible, but trust me if you practice than definitely, you will be able to achieve your goal.

There are over 300 positions or Yoga Asanas that one has to practice. But there are some basic Asanas that everyone should know, especially when you are a beginner. To give you an idea about it, we are listing 10 effective and basic Yoga Asanas that every beginner should know:


Sukhasna is a simple asana for meditation and pranayama. It helps in centring effect. Not like all other asanas that help in making your posture better, it makes you feel comfortable and allow you to sit for meditation. This may look easy to do from outside, but if you are unable to connect with your soul, it’s totally a waste of time. So sit on the mat with crossed legs, keep your spine straight, place your hands on the knee and use the Chin mudra to relax your body.

2.Child’s Pose

Child’s pose is a restful posture that helps you to let go. It is good for emotional, mental and physical health. You can insert this pose between challenging asanas- listening with sounds and practising with closed eyes. So bend your knees, sit on heels, keep your hips on your heels, head on the mat and breathe lightly. This will help you to relax your body and soul.


If you want to improve the flexibility of your hamstrings and hips and keep your spine straight, simply try Paschimottanasana. Simply sit up while keeping your back straight and let your toes point outward. Raise your hands over your head, breathe in and stretch. Now, breath out, try to touch your toes and breadth. Try this asana for ten times and maintain your body posture.


Bhujangasana is also known as Cobra Pose that helps in keeping your lower back muscle straight. Also, it will open up your chest and helps in better inhaling. So for this asana, lie on your stomach while keeping your toes and feet flat. Keep your hands downwards and lift your waist and head while putting the weight on hands. Inhale in and pull your torso back. Try to straighten up your elbow and exhale while coming back on the ground. Just make sure that your shoulders are away from your ears.


Naukasana is known as boat pose as it makes our body look like a boat. This helps in tightening the abdominal muscle and keeping your shoulders and upper body straight. You will get stability from this asana. So lie back on the fat and keep your feet together and raise hands by your side. Inhale while lifting your chest and feet. Stretch your hands while facing your feet. Hold this asana for some time and exhale while relaxing your body. Just make sure to keep eyes, toes and fingers in the same direction.


Kursiasana is all about sitting in a chair pose without a chair. It helps in keeping the muscles of the legs and arms straight. Also, it enhances your willpower and makes your body and mind balanced. So stretch your arms without bending your elbows, stand straight while keeping your feet slightly apart. Inhale and bend your knees and go down just like you sit on the chair. Maintain this pose and take a deep breath. Bend your body up and repeat this asana.


Trikonasana is known as triangle pose. It helps in mobilization, deep breathing, and leaving an enlivening effect. So try it out, stand with your feet apart and stretch your right foot out in the 90-degree angle and keep your other leg closer to torso. Press your other feet against the ground and divide your weight equally on both feet. Inhale and exhale while keeping your right hand in the air and waist straight. Stretch as much as you can and repeat it on the other side.

8.Adho Mukho Svanasana

Adho Mukho Svanasana is a pose that stretches your hamstrings, chest and spine by maintaining your blood flow to head. It will maintain your energy level. So sit down on your heels, strength your arms forward on the fat and keep your head lower. Push your hands, strengthen your legs and slowly raise your hips. Press your heels down and your hand head freely.


Vrikshasana asana is known as Tree Asana and is best for balancing. It helps you to focus and strengthen your spine and legs. With this asana, you can improve your seeing and hearing abilities. So for this asana, stand in the pose of Tadasana and slowly lift your right floor and keep it touching your right knee. Then, open up your right hip by turning your upper knee. Fold your hand like you do Namaste.


It is the most basic posture known as Mountain asana, which is done while standing. It will help you to correct your posture which is very important for anyone who wants to do Yoga. It will help in maintaining the strength of your legs and toning of your stomach and hips. It helps to make your spine to stay in the right size. So Stand straight and keep your feet slightly apart. Let your hands hang and stretch your body upwards. Try to stand on our toes and then relax. Doing this for a few seconds can really help you out.

These are 10 yoga asana for beginners. Start with these and enjoy benefits from Yoga. If you practice them in a day, you will be able to live a healthier life.

Apeksha Salunkhe
Apeksha Salunkhe
Hey friends!, I am Apeksha. I love blogging because Blogging has Potential to open doors of different opportunities for me also I really love to do Acting Dancing and Making Different Short Films.