Basic Yoga Poses For Beginners Chart – While yoga has recently grown in popularity as a form of fitness in the Western world, it is actually something that has been around for a long time.
During this time, it was used to treat various physical, spiritual, emotional and mental ailments. In addition to increasing physical strength and helping maintain weight, yoga can help stimulate the liver, kidneys, and other organs to help maintain good gut health, create better sleep habits, and improve mental and emotional health.
Basic Yoga Poses For Beginners Chart
Here are 101 yoga poses, from the most basic to the most advanced, for all skill levels
Must Know Yoga Poses For Beginners
Benefits: Mountain pose is the starting point of all yoga postures and the first position in Sun Salutation. It is also sometimes known as the resting pose and is an excellent neutral position and a great tool for improving posture.
Benefits: Relaxes arms, shoulders, neck and upper back. Palm Pose or Upward Salutation is one of the most basic yoga stretching asanas and the second pose in the Sun Salutation. It is often used to warm up to release tension before moving on to more rigorous asanas.
Benefits: The third pose in the basic Sun Salutation, Standing Forward Bend, stretches the hamstrings and calves while strengthening the thighs, can stimulate the liver and kidneys, which can help improve digestion.
Step 1: As you exhale, release your body forward, bending as if you were trying to kiss your shin. Bend your knees if there is too much pressure on your back. Clasp your hands behind your heels, but don’t pull your body forward. Relax your neck so your head hangs more from your back.
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Step 2: Hold for 10 to 30 seconds, then inhale, return to standing or half-standing forward.
Benefits: Stretches and stretches the hamstrings, calves and front and back core. It also strengthens the back and spine, improves posture, and is the fourth position in the traditional Sun Salutation.
Benefits: Strengthens the lower body, opens the chest, increases balance and flexibility for beginners. Set the stage for challenges like Hero I, II or III. Also, 5th place in the traditional Sun Salutation.
Benefits: Strengthens thighs and ankles while toning shoulders, buttocks, hips and back. It also stimulates the heart and diaphragm.
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Benefits: The triangle pose is one of the most basic yoga poses that offers many variations. In fact, no two sources always agree on the correct way to do the Triangle Pose or its many variations. The triangle pose strengthens the ankles, legs, thighs and legs and core.
Stretches the hamstrings, back, calf muscles and hips and improves balance and opens the chest to help improve breathing.
Benefits: Stretches the thighs, knees, ankles, calves, ribs, chest and shoulders and strengthens the legs and ankles. It also stimulates and tones the stomach and lung organs, improving digestion, elimination, metabolism and breathing capacity.
Benefits: Staff pose is one of the most important yoga asanas that can act as a bridge when moving between poses. It also provides full body strengthening and increases overall flexibility.
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Benefits: Uncovers the hips and stretches the spine, promotes inner calm and toning, and aligns the spine. The easy pose is also a good beginning yoga asana for those who are not yet flexible in the lotus pose.
Benefit: The locked angle helps improve flexibility in the knees, groin and inner thighs. It is also useful to help relieve menstrual cramps and can help ease labor in pregnant women. It also opens up your chest, hips and lower back.
Benefits: Table pose is one of the most basic neutral asanas. From the Table Area, you can enter a number of other areas such as Cow/Cat or Table Status Alignment. It also strengthens the wrists, arms and shoulders, stretches the back, tones the back muscles and expands the chest to improve lung capacity.
Benefits: Both Cow Pose and Cat Pose are two of the simplest and easiest yoga poses for beginners. Together, they provide excellent back support that can prevent back pain, help maintain good posture, and provide healthy exercise. They are a great part of an evening or morning routine to help you wind down in the morning or wind down and prepare for sleep at night.
Popular Yoga Poses For Beginners, Intermediate And Advanced Yogis
Benefits: Builds core and lower body strength while providing flexibility to the back, shoulders and hips and quickly stretches the torso. Challenging balance also helps improve focus, coordination and overall body balance.
Benefits: Stretches the front of the body and shoulders, strengthens the arms, wrists and legs, improves posture and gives you a good increase in strength.
Benefit: Sphinx Pose is a modified version of Cobra Pose (Bhujangasana). Like the Cobra pose, it stretches the abdominal muscles, strengthens the spine and tightens the buttocks while stretching and opening the chest, lungs and shoulders, but distributes the weight on the arms rather than the hands and creates a slight curve in the back.
Benefits: Elongates the abdominal muscles, strengthens the spine and strengthens the buttocks while stretching and opening the chest, lungs and shoulders.
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Benefits: Similar to Standing Forward Bend, Big Toe Pose stretches the hamstrings and calves while strengthening the thighs, can stimulate the liver and kidneys, which can help improve digestion.
Benefits: Gently stretches the back, hips, thighs, knees and ankles; relaxes the back, shoulders and neck and increases blood circulation in the head. This is one of the many yoga asanas that are a great way to warm up or a great way to relax in the evening before bed.
Benefits: Boat Pose strengthens the abs and builds core strength. This pose also helps improve balance, focus and concentration. One Leg Boat Pose is great for beginners who don’t yet have the core strength to hold either Half Boat Pose (Ardha Navasana) or Full Boat Pose (Paripurna Navasana).
Benefits: Calms the mind and helps relieve stress and mild depression. Stretches your shoulders, hamstrings, calves and arches. It strengthens the arms and legs and helps prevent osteoporosis.
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It improves digestion and relieves headaches, insomnia, back pain and fatigue. Treatment for high blood pressure, asthma, flat feet and sciatica.
Benefits: Strengthens the back, buttocks and muscles. It opens the chest and hips and stretches the neck, back, chest and hips. It helps relieve back pain, improves digestion and can help relieve headaches.
It improves blood circulation and calms the mind and nervous system. A great starting point to help build spinal flexibility for more challenging backbend poses.
Benefits: The downward facing dog is one of the most popular yoga asanas, and for good reason. It’s an incredibly flexible pose that provides total flexibility by strengthening the arms, legs and core. It’s also a great transition between standing and floor and between the different types on the floor.
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Benefits: The plank pose is one of the most commonly used yoga poses and is often borrowed for use in other types of fitness regimens. It’s a simple but effective pose and can be useful for both beginners and advanced practitioners, as the longer you hold it, the harder it gets.
The plank pose strengthens the arms, wrists and back, but is especially important for toning and strengthening the core. It is the 7th position in the traditional Sun Salutation.
Benefits: Chaturanga Dandasana is one of the most common and versatile poses for yoga beginners and the 8th pose of the Sun Salutation. Chaturanga Dandasana actually means the four-legged staff pose and is one of the most difficult poses for beginners to master.
When done correctly, Chaturanga strengthens and tones the wrists, arms, abdominal muscles and lower back and prepares the body to adapt to the challenge of the arm.
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Benefits: Like Cobra or Sphinx pose, Upward Facing Dog raises the abdominal muscles, strengthens the back and strengthens the glutes while stretching and opening the chest, lungs and shoulders. Upward Facing Dog is a little more difficult, though, because unlike Cobra or Sphinx pose, you’re actually lifting your pelvic bones into the air. It is the 9th place in the Sun Salutation.
Benefit: Improves balance and stretches and strengthens the wrist. It can also improve focus and concentration. Tones and strengthens arms, stomach and legs.
Benefits: Opens the chest, lung and shoulder areas, as well as the front of the legs and hip flexors. It also builds strength in the shoulders and upper back.
Benefits: Half Frog Pose is a great yoga pose for athletes because it stimulates the knees and can help prevent knee injuries. Great stretch for thigh and hip muscles and helps strengthen back muscles and improve posture.
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Benefits: Strengthens the inner thighs, stretches the muscles, back, hips and shoulders. Soothes the back and neck area, helps open the shoulders and relaxes muscle tension. It energizes the whole body, tones the waist and improves digestion and metabolism.
Benefits: Strengthens the inner thighs and stretches the muscles, back, hips and shoulders. Tones the waist, energizes the body and massages the liver, kidneys, spleen, stomach, pancreas, small intestine and gall bladder.
Advantages: Stretches
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