Yoga Poses for Beginners That are Easy to Practice, Do Every Morning

Yoga is the perfect way to energize the morning and revitalize a tired and dizzy body.  Yoga is not as strong as cardio, but its benefits can really help digestion and increase metabolism.

Derived from the Sanskrit word “yuji,” which means union, yoga is an ancient practice that unites the mind and body.  Yoga combines breathing exercises, meditation, and poses designed to encourage relaxation and reduce stress.

Practicing yoga has many benefits for mental and physical health.  Studies show that yoga can help reduce stress, anxiety and reduce levels of the stress hormone cortisol.  When combined with a healthy lifestyle, yoga can help reduce risk factors for various diseases such as heart disease, osteoarthritis, and lungs.

If you are just beginning to practice yoga, there are the main yoga poses that are easy to do.  This pose is the basic pose that is usually done by novice yoga practitioners.  Here are yoga poses for beginners:

Easy Pose (Sukhasana)

Sitting sideways on the yoga mat with hands on knees, palms facing up.  Keep your spine as straight as possible.  Push the spine.  Close your eyes and take a deep breath.  You need to make sure your body weight is evenly distributed over the seatbelt.

This pose is most suitable for meditation for beginners and advanced practitioners.  Sukhasana is derived from the Sanskrit word Sukham which means easy, happy, comfortable, and happy.  People of all ages can do this pose.

Just sitting on the floor gives you the perfect way to see and feel the external rotation of the feet.  This pose also increases back flexibility and can help relieve stress.

Tree Pose (Vrksasana)

Start by standing straight with your hands together in a prayer position and lifting up.  Bend the left knee to the left side and press the left leg into the inner thigh of the right leg.  hold for 30 seconds.  Change legs and repeat.

If you have difficulty balancing, try placing your right leg on your left shin instead of your thigh.  This pose helps stretch the body, from the heel to the tip of the fingers.  This movement can help improve balance.

Mountain Pose (Tadasana)

This pose looks easy, because it’s basically just standing.  But that is the basis for all standing poses and other inversions.  If you do this actively, you will train your body and legs, and you will ground yourself.  This can be good for confidence and reduce anxiety.

Stand still, with your chest open and wide and your arms at your sides, and feel your feet on the floor and sensations on your legs and back.  Then analyze your posture in front of the mirror.

Cat-Cow

Start all fours with your hands under your shoulders and knees under your hips.  Spread body weight evenly between your hands and spread your fingers wide.  Bend your stomach inward and bend your spine, lift your chest and lift your tailbone as you inhale.  Feel the stretch from the neck to the tailbone, like a cat.  When exhaling, bend your spine to the opposite position like an angry cat.

This Cat-Cow pose stretches and develops the spine, helping to relieve back pain.  This pose also expands and increases the flexibility of the entire spine, neck, chest, and shoulders.  Do 5 to 10 times or more in the morning.

Downward-Facing Dog (Adho Mukha Svanasana)

Start by placing both hands on the mat in front, your hands should be slightly in front of the shoulders.  Place your knees on the floor directly below the hips.  Exhale as you lift your knees off the floor, lift your buttocks and hips towards the ceiling.  Push the top of the thigh back and spread your heels down to the floor.  This pose is often done for five breaths between the two sides, or longer for stronger benefits.

This pose extends the spine, stretches the muscles of the hind legs, and helps digestion.  Because this is a mild inversion, this movement can release stress, help with headaches, and calm the nervous system.

Child’s Pose (Balasana)

From the Downward-Facing Dog pose, take a deep breath.  When exhaling, release your knees to the floor, pull your hips back to your heels, and place your forehead on the floor.  You can leave your arms stretched out in front or pull them to your sides, by placing your palms near your feet.  This is a restorative pose, so adjust it to your needs.

In any yoga class, this is a great pose if you want to rest and rearrange the nervous system.  This is a very simple pose that can be adapted for all levels.  This pose awakens the relationship between the breath and the body, sending calming energy through all muscles.

Child’s Pose is a great way to relax and unwind during yoga practice, or whenever you feel tired.