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Asanas for beginners, 31 exercise

18 min read

The first acquaintance with the practice of yoga begins with a small shock from a huge number of postures, each of which has its own name and characteristics effects on the body. Try to memorize each and every, approaching the classroom as a school lesson, will not work. All the knowledge will come gradually. The longer you practice yoga, the more techniques mastered.

Do not succumb to the temptation at once to perform complex poses. You always need to start with the basics and most simple techniques. This is true not only for yoga but also for any sports discipline. The development of simple asanas is not just a preparation for more challenging poses, but also a huge benefit to the organism, of the body. Most of the basic movements do not lose their relevance even for those who does yoga.

The main advantage of all of the asanas, regardless of the level of complexity, is that they can be performed at home and require no special tools. Enough to buy a special Mat and comfortable clothing. The first lesson was easy and simple, you can use the following program with the basic most useful and effective thirty poses.

The contents

  • Types of poses
    • Standing
    • On the development of balance
    • Bridges
    • In the sitting position
    • To relax and on the back
  • Basic yoga asanas with pictures and description
    • 1. Bridge pose (Bandha Sarvangasana)
    • 2. Chakrasana
    • 3. Child’s pose (Balasana)
    • 4. The pose of the cobbler (Badha of Konasana)
    • 5. Cobra pose (Bhujangasana)
    • 6. Savasana
    • 7. Much Of Svanasana
    • 8. Pose downward-facing dog
    • 9. Sukhasana
    • 10. Utthita Of Parsvakonasana
    • 11. Garland pose (malasaña districts)
    • 12. Ardha Of Uttanasana
    • 13. Ardha Matsyendrasana
    • 14. Anand Balasana
    • 15. Jan Sirsasana
    • 16. Ashtanga Namaskara
    • 17. Legs up along the wall (Viparita karani)
    • 18. Attack
    • 19. Pose mountain pose (the tadasana)
    • 20. Strap
    • 21. The pose of the pyramid (Parsvottanasana)
    • 22. Pose with raised arms (Urdhva Hastasana)
    • 23. Supta Padangusthasana
    • 24. Bending forward while sitting (Paschimottanasana)
    • 25. Upavistha Of Konasana
    • 26. The pose of the stick (Dandasana)
    • 27. Pose lying Twist (Supta Matsyendrasana)
    • 28. Tree pose (Vrksasana)
    • 29. The pose of the extended triangle (trikonasana Utthita)
    • 30. Warrior pose I (Virabhadrasana I)
    • 31. Warrior pose II (Virabhadrasana II)
  • How to start doing yoga
    • What type of yoga to choose?
    • Find a yoga class
    • What to expect from classes?
    • Home workouts
  • 30-day yoga at home for beginners
    • The first day
    • Week 1
    • Week 2
    • Week 3
    • Week 4
    • Important nuances
  • Conclusion

Types of poses

The poses in yoga are different. They are divided into several types, belonging to each of which identifies a specific effect. Exercises are divided into five main categories.


Most often performed at the beginning of class as a warm-up. Asanas performed from a standing position, are the most difficult for beginners. Hatha yoga is practicing these asanas individually and requires rest between them, and Bianca-flow — cycle, when they follow one another that helps to build ligaments.

On the development of balance

This category of exercises is the most important and useful for beginners. It allows you to develop balance and strengthen core muscles. It is extremely important for further studies and performing complicated poses. Hold balance in the beginning will be quite difficult, but after a while, improvements will become noticeable.


One of the most uncomfortable of postures for most beginners. To master such poses should be light deflections and strains of the spine. In everyday life, such movements are extremely rare, and that is the reason of numerous problems with the musculoskeletal system. This makes these poses are essential to maintain the spine in good and healthy condition.

In the sitting position

Seated exercises are aimed at stretching the hamstrings and hips. These poses usually done at the final stage of training, because the body most heated and muscles ready for such a load. To improve posture are recommended to use the unit or regular rolled blanket placed under the buttocks.

To relax and on the back

These asanas allow you to relax between the individual movements. Especially good respite allows to obtain the pose of the child. The techniques that are performed in a lying position, focused on stretching tendons and muscles, and also help to make twisting and deflections.

Basic yoga asanas with pictures and description
1. Bridge pose (Bandha Sarvangasana)

Is a bridge that gently stretches and improves the mobility of the spine. Through this exercise, it is possible to eliminate the negative effect of prolonged sitting, because most modern people most of my life spends in this position. Nothing wrong with that pose at first it seems complicated there. Comfortable postures at the first class allows you to improve the block, which is placed under the back.

2. Chakrasana

Another pose on the “bridge”, which allows not only extended and improved the curvature of the spine. Due to movement in the direction up and then down, back heats up and literally “wakes up”. This has a positive effect on well-being and allows you to prepare for the Vinyasa to balance the breath with the movement.

3. Child’s pose (Balasana)

Pose to rest, which is important for all beginners to practice yoga. It stretches the hips and spine, but this is not the only effect it has. Through this asana, you can have a break between poses, without prejudice to the class because she works for the benefit of the body. To make this asana, there’s no need to wait for the right time. If the body gives the signals that he needs a little rest, we can safely accept the position.

4. The pose of the cobbler (Badha of Konasana)

Seated asana, which is often called the pose of the cobbler, is a body position that allows you to stretch the inner thighs. The first few times the exercise can be performed sitting on a blanket or block which will allow the knees because the hips are slightly higher than when sitting on the rug, to unfold as natural as possible. To keep high knees is much more complicated than it might seem, but to strain the legs when it is impossible. Proper technique means that they are completely relaxed. To improve the beneficial effects of this movement, under the knees something to enclose.

5. Cobra pose (Bhujangasana)

Is a bridge called the Cobra pose. Consistent performance of the asanas in Versace requires multiple repetition of this movement during each session. The full posture involves the fact that Cobra is on his hands, straightened elbows, with a deep SAG in the back. There are easier variation, which is suitable for beginners. It is performed without focusing on the hands, that is with a deflection of only one chest. Both options require fixation of the pelvis on the floor before lifting.

6. Savasana

Relaxing asana on holiday, which is also called the pose of the dead. It is performed at the end of each session and allows you to fully capture the effect and successfully make the transition to everyday life. In yoga the body is completely subordinate to the movements, and the mind is released. When you take a fully stationary position, at first it seems uncomfortable and does not calm, but after a time it begins to be much easier and a sense of peace comes almost immediately.

7. Much Of Svanasana

It is quite popular and is a common asana, allowing for a versatile effect. The movement is included in almost every lesson. Natural, the body is not. At first it is difficult, but pretty soon starts easy and allows you to rest easy. The legs in this position not necessarily hold fully straightened. The ability to bend the knees making the movement accessible to many.

8. Pose downward-facing dog

Pose on balance, similar to the previous asana. It improves coordination, strengthens core muscles. From the starting position lift the leg upwards. The emphasis is on the position of the hips at the time of separation of the legs from a floor surface. The height to which the leg is raised plays a secondary importance.

9. Sukhasana

A simple seated posture that many beginners seems to be one of the most difficult when they look at those who practice yoga. Sitting with legs crossed is given for most people is quite difficult and is the main reason why people do not continue exercising. Nothing wrong with that asana is difficult there. It will work if you first use supports. The main advantage of this technique is that it allows you to get rid of the negative consequences that can result from prolonged and frequent sitting on the chair.

10. Utthita Of Parsvakonasana

Standing posture is a direct side angle can be performed with the hand positioned out from the foot, but this situation is not for everyone. The hand can be placed on the unit from either inside or outside of the foot, so that the forearm is located in front of the hips. This position is particularly well suited to beginners. The main thing that hands did not create obstacles for opening of the chest towards the ceiling.

11. Garland pose (malasaña districts)

Standing posture garlands. It allows you to compensate for the lack in the everyday life of such an important movement like squats. Exercise for the corresponding effect often referred to as “opener” for the hips. This does not mean that it affects only those muscles. Asana has a beneficial effect on the feet, which are almost never paid attention. In cases where squats from this poses are difficult, resort to the aid of the support.

12. Ardha Of Uttanasana

Standing asana or polination is performed with a straight back and is often used in complex “Sun Salutation”, but pretty quickly, which does not give her enough of the attention it deserves. Beginners can perform this pose is highly recommended as private practice. It allows you to learn to feel and control your body. To follow the plane back to the first time better using the mirror. To completely give up on the palm, using the latter as a support for better balance, is not recommended. Hands are better to place on the feet so that the back was easier to keep straight.

13. Ardha Matsyendrasana

Asana seated half Lord of the fishes is a twisting, which are mandatory in the practice of yoga. They improve the mobility of the spinal Department and beneficial to the function of the digestive system. Especially good are twisting and helps with constipation. If bent lower-leg in the development of exercise interferes, her first lessons, to straighten.

14. Anand Balasana

Pose a happy child, often chosen as the final in a yoga class. It allows to balance the two States of relaxation and tension. To put pressure on the foot for maximum tightness of the legs to the armpits should be just before the moment when the coccyx does not come off the floor. If it starts to rise, you need to stop. Important here is the Golden middle, not the extremes.

15. Jan Sirsasana

Sitting pose head to knees difficult to meet all those who have problems with the elasticity of the hamstrings, such as the majority. Failure to comply tilts will not solve the problem, therefore, this asana is recommended. It allows you to stretch at the same time not both, and one leg, and then the second.

16. Ashtanga Namaskara

This position is a bridge usually unfairly excluded from classes or is quite rare, which leads to some problems. This bridge allows you to prepare for Chaturanga and be fully ready to perform the sequence in the complex “Sun Salutation”. Exercise not only prepares us for more complex postures, warming up the muscles, which contributes to better and more easily perform deep backbends.

17. Legs up along the wall (Viparita karani)

A resting posture, when the legs are raised up along the wall, does not cause any problems with compliance technology implementation. She will especially enjoy and will be useful for those who walks a lot. To fully recover and to feel better, to stay in this posture for a few minutes.

18. Attack

Represents a standing posture, in which special attention is paid to body position. Performing a lunge, you need to ensure that all angles were correct, that is, the thigh was parallel to the floor, and the knee was located over the foot. Leg, standing back, needs to be rectified. Some newcomers to lean forward enough, which leads to flexion of the hind legs. To hone the technique of the asana, to execute a pose before the mirror.

19. Pose mountain pose (the tadasana)

Posture standing mountain is one of the most important in the practice of yoga and is mentioned in almost all complexes of asanas, recommended for mandatory implementation. It seems pretty simple, but it is only a first impression. Tadasana requires the retention balance, which is important when performing all postures of the type “standing” and overall coordination. Taking this position and left to stand in it for a, we can safely move on to other asanas.
20. Strap

Asana for balance, fall in which it is almost impossible, is one of the best poses that strengthen core muscles. The development of the more recent, the better are asanas from the standing position and exercises performed on the hands, as well as accelerating the process of transition to more complicated movements. Through the implementation of a strap, you can become stronger and do not experience problems with coordination and balance.

21. The pose of the pyramid (Parsvottanasana)

The standing posture of the pyramid involves a forward bend, in which is formed like a pyramid. If it is difficult, making a step with one foot forward and leaning backwards, to reach a position, blocks are placed at the left and right side of the foot, which makes it comfortable to place the hands. It does not reduce the effect, since the hamstrings will be involved in any case and, therefore, get a good load.

22. Pose with raised arms (Urdhva Hastasana)

Another pose type standing, but on the basis of the asanas “mountain”. This exercise requires a tight standing on the feet when hands are drawn up. Thanks to this movement, the body is fully stretched. This asana is a great step to start a power yoga practice.

23. Supta Padangusthasana

Pose to rest, which is also called the pulling of the big toe, which is carried out thanks to the involvement of the owner. Full version of this asana is not suitable for beginners who are encouraged to carry a lightweight version. If you do from a difficult pose, use a strap that will help retain the shoulders on the floor, leg straight.

24. Bending forward while sitting (Paschimottanasana)

Bending forward from a sitting position, which allows good to work out the tendons and muscles of the hip. The implementation of this and similar exercises allows to avoid the shortening of muscle tissue and tendons of the back of the thigh, and therefore do not feel pain in the back. This exercise is often used as a therapeutic. It is a preventative. The earlier you start doing asana, the lower the risks of having problems in the future.

25. Upavistha Of Konasana

Performing tilts in sitting position, wide apart towards the feet creates a different tension than previously considered poses. Beginners to touch the breast sex is quite difficult. To achieve this goal will after some time get everyone, but first you should concentrate on keeping the back straight and the pelvis is maximally rotated in the direction of make slope. The movement should be performed not by the bending of the spine, so the feet keep motionless. If technique is correct, the depth of the slope is not of great importance.

26. The pose of the stick (Dandasana)

The position of the staff is often called an analogue of the mountains. Both postures are “sitting”. Dandasanu perform with straight back. Beginners who find it difficult to accept the state’s recommended to put themselves under the folded blanket that will help to lift and slightly tilt the pelvis forward and the spine is in a more comfortable position. A similar “trick” can be used in any sitting postures.

27. Pose lying Twist (Supta Matsyendrasana)

Twisting of the stomach from the prone position refers to the POS that perform at the end of classes. To do this asana can be in the beginning, since no strict restrictions relative that does not exist. The position of the feet, too, could be that comfortable. People that do not have a natural flexibility, the upper leg can be kept straight. In addition, the allowed rotation of one leg against the other (as in asana the eagle) that allows you to stretch the outer part of the thigh.

28. Tree pose (Vrksasana)

Position the tree in balance recommended to all beginners because it helps keep the balance. Not to fall, performing asana, it is enough just to step. Thigh to stand on in hand is not recommended. This reduces the effectiveness of the exercise.

29. The pose of the extended triangle (trikonasana Utthita)

The pose of an elongated triangle in the standing position is performed by many beginners using a block. With the additional height under the arm, the front leg straightens without fixing the knee and the chest opens up, not looking at the floor.

30. Warrior pose I (Virabhadrasana I)

The first option is the standing poses warrior. This asana refers to the classic, covering several practices and styles. The first posture, the second is more difficult because the pelvis looks forward similar to the position of the posture of the mountain, and the legs are completely different.

31. Warrior pose II (Virabhadrasana II)

The second posture different from the first position. The rear leg is positioned in a way that the pelvis looks at the Mat, not forward, so this variation of the warrior pose is called open. It is important to be able to control the position of the pelvis that will allow trouble-free to take a position and make more difficult poses.

How to start doing yoga

The desire to start practicing yoga is an important decision, which means that the person is ready to do. Just have to decide with some nuances. You can engage in both at home and in the partition. Here it all depends on your own preferences. The main thing is to consider that systematically, is paramount.

What type of yoga to choose?

There are many varieties of yoga practice. There are those who are not for beginners and require a good physical preparation. To choose the style that best suits their own level and set goals, it is necessary to read the characteristics of each.

Beginners and most people best suited Vinyasa or Hatha. These styles are basic. They differ only in the tempo — fast and slow. You need to choose what is more acceptable to the internal attitude. Further, when the yoga practice will cease to be something new, and the level of physical fitness will be much better, you can move to a more complex style.

Find a yoga class

No videos and books can’t replace a professional instructor. If the opportunity to attend classes there, should it choose videos, not the paper manual. Yoga has many fitness centers. They usually involve group lessons, but you can find personal trainer. The main thing that he was extremely qualified and professional.

What to expect from classes?

Usually yoga is equipped with everything necessary for employment. The first day you need to have only a comfortable breathable clothes. You can rent a Mat if beforehand there is no certainty that this is in the gym. Feature mats in a checkerboard pattern, next to it was void and did not create obstacles to the asana for people nearby. Those who have some time to do yoga at the beginning of class doing light stretching or sit with legs crossed.

Classes are usually held in the following order:

  • Instructors can offer students to start class with meditation practices, breathing exercises, singing three “ohms”.
  • Next, go to the performance of poses to warm up the muscles, active, stretching, and complete relaxation, i.e. asanas to rest. At any time when there is severe fatigue, you can take child’s pose.
  • Some instructors go around the class at the end of the lesson when the students are doing the relaxation, and give advice. To end lesson can singing “ohms”.
  • The next day after the first session, the muscles may ache. This is normal especially when the person is not involved in sports on a regular basis.

    Home workouts

    Not everyone can or want to go to class and perform the asanas in conjunction with other. This may be caused by the basic constraint on the awkwardness of his own movements. Of course, if the latter, you can just go for a trial lesson, and if the feeling of discomfort and insecurity will not go away, the first time to practice yoga at home.

    So yoga has brought the maximum benefit, you should heed the following important recommendations:

    • daily activities should be based on the principle of a fifteen minute stretch, followed by extended exercise lasting for 30 to 45 minutes;
    • if you have free time, to add to its programme of new asanas that will accelerate progress;
    • recommended to do every day, but skipping one class is not critical.

    The house has to deal with a longer than in class, so many people prefer to visit the center and to independently carry out the asanas, when you have some free time.

    No special equipment is in principle not required, but some things will need to acquire. To practice requires a yoga Mat. If you plan to perform the asanas at home, you should buy units that are a blanket, strap.

    30-day yoga at home for beginners

    The first month of classes can take place in already developed General program. It allows you at home to begin the practice of yoga, grasp the basic moves and improve your fitness level.

    The first day

  • Start the lesson with stretching.
  • Add three cycles of sun salutation.
  • Relax a few minutes in the pose of the deceased.
  • Week 1

    During the first week of classes stretch daily, Sun Salutation, follow through the day. Combine in the course of standing and sedentary posture in order to perform more lengthy activity at least three times a week. Don’t forget to relax in the posture of a dead man at the end of each session.

    Consider what time suits you for classes. A good opportunity to do yoga in the morning, you can start the day with stretch, find the best time.

    The order of the sessions in the first week:

    • Day 1: stretching + 3% complex Sun Salutation.
    • Day 2: stretching + 3% complex Sun Salutation + stretching in a sitting position.
    • Day 3: stretching.
    • Day 4: stretching + 3% complex Sun Salutation + stretching in the standing position.
    • Day 5: stretching.
    • Day 6: stretching + 3% complex Sun Salutation + stretching in a sitting position.
    • Day 7: stretching.

    During the remainder of the month you will perform the daily stretching and add different variations into a longer sequence of poses

    Week 2

    • Day 1: stretching.
    • Day 2: stretching + 3% complex of Greeting the moon with stretching in sitting position + stretching in the standing position.
    • Day 3: stretching.
    • Day 4: stretching + 3% complex of Greeting the moon + stretch standing + postures on balance.
    • Day 5: stretching.
    • Day 6: stretching + 3% complex of Greeting the moon + stretch standing + yoga for the press.
    • Day 7: stretching.

    Week 3

    • Day 1: stretching.
    • Day 2: stretching + 3 times Surya Namaskar + stretching in a sitting position + stretching in the standing position.
    • Day 3: stretching.
    • Day 4: stretching + Surya Namaskar + stretch standing + postures on balance + stretching in the sitting position.
    • Day 5: stretching.
    • Day 6: stretching + 3 times Surya Namaskar + stretch standing + yoga for the press.
    • Day 7: stretching.

    Week 4

    • Day 1: stretching.
    • Day 2: stretching + 3 times Surya Namaskar + stretching in a sitting position + stretch standing + yoga for the hands.
    • Day 3: stretching.
    • Day 4: stretching + Surya Namaskar + stretch standing + postures on balance + stretching in the sitting position.
    • Day 5: stretching.
    • Day 6: stretching + 3 times Surya Namaskar + stretch standing + yoga for abs + stretching in the sitting position.
    • Day 7: stretching.

    Thirty-day exercise program is a great way to start practicing yoga. It does not include too complicated elements. Regular execution of the same exercise allows you to master the technique and understand the basic principles of yoga. You can further complicate the program, add new elements. And if in the first week, no significant improvements in well-being no, from the second week and subsequent days you notice a significant improvement in the tone and physical form. In addition, systematic studies to develop the habit of constantly perform the asanas and the man has produced the need to do when the process begins brings true pleasure.

    Important nuances

    There are some important points that should be considered and those involved in the house, and the people attending the yoga class at the fitness center. They touch what is not recommended and, conversely, what should be done.


  • Should refrain from a hearty lunch or dinner. If the classes are in the morning, then Breakfast. A light meal should be no earlier than several hours before the start of classes. This is much longer than other physical activity.
  • To drink liquids during class. Not to feel thirsty, you should drink plenty of water before exercise and then after.
  • To do with shoes or socks. Asanas do exclusively on bare feet.
  • It can be better to do:

  • If you acquire a subscription, the first lesson must speak to the instructor about your physical fitness and experience in the practice of yoga. Often the classes are divided by level.
  • Ask the instructor about obscure points and do not hesitate to ask help if something does not work.
  • If the first lesson does not work, do not be upset. Soon the asanas will be given easy and simple so to refuse to continue employment immediately after the first visit to the fitness center is not necessary.
  • Conclusion

    If the desire to do yoga is great, you can train at home and in the group. However, visiting the fitness center, faster you make progress. You should not worry that some movements don’t work. You should always remember that all were once beginners. At home no one to ask for help and advice, and to monitor the correct execution of the poses, help is only a mirror, but it is not the instructor, which we see immediately that it is wrong.

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