10 Most Important Basic And Modified Yoga Postures For Beginners

This post was most recently updated on May 6th, 2020

Overview

If you are new to yoga, there are essential postures that you can practice yourself to feel comfortable in the practice class or at home.

In Asana yoga, there are 300 yoga postures for everyone. For those who want to practice themselves at home, Health My Lives would like to introduce you 10 basic yoga postures below. If you practice these exercises regularly, your ability to practice, and your health will be improved significantly.

Basic yoga postures for beginners

Posture mountain

Mountain yoga posture for beginners

The mountain is the ultimate yoga posture for all poses. It gives you the feeling of the ground sticking to your feet and feeling everything under your feet. The posture of a mountain looking through it is just standing still, but there are tons of things going on and moving below.

Doing

  • Start with standing up straight, your feet touching.
  • Open ten toes and press them firmly into the ground.
  • Stretch the muscles from the front of the front thigh to pull the kneecap (bones in front of the knee) up and toward the inner thigh.
  • Tuck your abs in and up while lifting your chest and relaxing your shoulders.
  • Widen the chest. At the same time, keep your palms facing inwards along your body.
  • Slowly take a deep breath, exhale gently. Perform 5-8 breaths.

Dogface down (V-posture)

V yoga posture

The face-down yoga pose is used in all types of yoga and yoga classes. It helps you to stretch and strengthen the whole body.

Doing

  • Start in a crawling position, lift yourself so that your legs and arms are straight.
  • Use your upper back force, back straight, heel as far as possible to make an inverted V-shape.
  • Drop your knees if you feel the back thigh too tight.
  • Try to straighten your legs and move your hands forward (if necessary).
  • Perform 5-8 beats and return to the baby’s position (see section 10).

Posture plank

Plank yoga posture

The plank posture is a basic yoga pose that helps us learn how to balance our hands with the use of our whole body to support them. This is a great way to strengthen your abs and help you maintain your posture while breathing.

Doing

  • Squeeze the abdominal muscles, pull your shoulders down and away from your ears, keep your back straight and breathe deeply for 8 to 10 beats.
  • Return to the baby’s position and repeat 5-10 times.

Posture triangle

Triangle yoga posture

The triangle posture is a great posture to stretch the muscles along the waist area, expand the lungs, strengthen the legs, and affect the whole body.

Doing

  • Start with an upright posture with your legs spread apart.
  • Spread your arms across your shoulders. The left foot remains you back right foot back, about two steps. The left toe is straight; the right foot is slightly slanted to the side.
  • Lean-to the left, toward the left foot.
  • Keep your left hand straight down, facing the toes, toes, or knees (or until your body doesn’t tilt) and lift your right arm so that your hands are in a straight line.
  • Turn your eyes up to your right fingers and hold 5-8 breaths. Return to the original position and repeat the same in the opposite direction.

The posture of the tree

Tree yoga posture

The tree is a great balance yoga pose for beginners to increase concentration and learn to breathe when standing upright. This posture also gives you the ability to keep your body balanced on one leg. This is a beautiful yoga pose and is not difficult to perform, but equally challenging.

Doing

  • Hold 8-10 breaths and then switch sides.
  • During the procedure, make sure that your body doesn’t tilt toward the side of the pole and tighten your abs, letting your shoulders relax.

Warrior position 1

Warrior yoga position 1

Warrior poses are essential for basic yoga strength and endurance. This posture has just helped you expand the hips, thighs; has strengthened the entire lower body.

Doing

  • For the warrior position 1, you stand straight and then step left with your left foot a big step, press the left heel to the ground and keep the left toe 75 degrees forward, bend your right knee to form 90 degree angle.
  • You lift your chest and put your hands over your head, clasping your hands together, eyes looking upwards.
  • Keep five-count beats. Then return to the original position and repeat with the other leg.
  • Warrior position 2

Warrior yoga position 2

Warrior 2 is a beautiful yoga posture that helps to expand the hips, inner thighs, and perineum.

Doing

  • Stand up straight, extend your legs.
  • Turn right toes 90 degrees out and left toes 45 degrees inside.
  • Lay on your right knee, perpendicular to the floor.
  • Spread your arms out to the sides and look to the right. Hold 8 to 10 breaths. Then do the same for the opposite side.

Sit forward

Sit forward yoga posture

This yoga pose helps you relax your back, lower back, upper back, and hips. This posture is perfect for everyone who begins to learn to breathe.

If you feel pain in any area, you need to stop, but if you feel “tight” when you lean forward and you continue to breathe, you will slowly relax and stop “tension.” You can also keep your knees slack in this yoga pose, as long as you keep your feet comfortable and closed.

Doing

  • Start with your legs closed, your feet are comfortable and do not turn in or out, hands drop along your hips.
  • Lift your chest slowly forward, starting at your waist.
  • Squeeze your lower abs and imagine your navel moving toward your thighs.
  • Do this until you feel “tight” but not yet feeling pain, holding for 8-10 breaths.
  • During practice, make sure your shoulders, head, and neck are relaxed.

Bridge pose

Bridge yoga pose

Bridge pose ”helps you relax the front of the body and strengthen the back of the body.

Doing

  • Imagine pulling two heels toward your shoulders to stretch your back thigh muscles.
  • Hold for 8-10 breaths, then rest and repeat two more times.

Child’s pose (baby’s pose)

Baby yoga pose

The child posture is an ideal posture for rest. This posture is not only great for beginners but also a yoga pose for everyone who practices at every level.

Also, you can use this posture to relax before bed or whenever you feel stressed.

Doing

  • Start with a crawling position, then slowly sit down, place your buttocks on your heels and stretch your arms forward, your hands touching the ground.
  • Lower your forehead and let the whole body relax.
  • With this position, hold for as long as you like.

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Written by Dr. Ganga Sapkota
Updated on May 6, 2020

A graduated medical physician with years of experience in the medical field. Working as a full-time physician in Puspanjali Hospital, Chitwan, Nepal.

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