10 Easy Yoga Asanas for beginners

Whether you are a beginner, an intermediate or an expert, it is advisable to begin your yoga
routine with warm-ups and Sukshma Vyayam (gentle exercises). Few minutes of warm-ups
make the tendons more flexible, while Sukshma Vyayam relaxes the body. Once through,
you can perform the following sequence of easy-to-do yoga poses for beginners

1. Paschimottanasana (Seated forward bend)

2. Veerabhadrasana (Warrior pose )
3. Marjiarasana (Cat pose)
4. Shishuasana (Child pose)
5. Ardha Chakrasana (Bending backward)
6. Hastapadasana (Forward bend)
7. Utkatasana (Chair pose)
8. Yoga Nidra (Yogic sleep)
9. Baddha Konasana (Butterfly pose)
10. Konasana (Angle pose)
1.
1

Seated forward bend (Paschimottanasana)

Stretches the lower back, massages the abdominal and pelvic organs and also tones the
shoulders.
2

Warrior pose (Veerbhadrasana)

Improves balance in the body, augments stamina and releases stress in shoulders. Also,
strengthens the legs, arms, lower back and is especially helpful for those leading a sedentary
lifestyle.
3

Cat pose (Marjiarasana)

Improves digestion, relaxes the mind, makes the spine flexible and strengthens wrists and
shoulders.
4

Child pose (Shishuasana)

Allays constipation and soothes the nervous system.

5

Bending backward (Ardha chakrasana)

Tones the arms and shoulder muscles and stretches the upper front torso.
6

Forward bend (Hastapadasna)

Stretches the abdominal muscles, the upper back, hamstring and calf muscles.
7

Chair pose (Utkatasna)

Strengthens the lower back, balances the body and boosts determination.
8

Yogic sleep (Yoga Nidra)

Always end the routine with Yoga Nidra as it prepares the nervous system to absorb the
effects of all yoga postures performed.
9

Butterfly pose (Baddhakonsasana)

Improves bowel movement, relieves menstrual discomfort and improves flexibility in groin
and hip region.
10

Angle pose(Konasana)

Helps those suffering from constipation and sciatica, augments flexibility of spine and tones
arms, legs and abdominal organs.