Whenever you start something new or even think about it, it is always excited and overwhelming. In this case, by which I mean yoga, overwhelming is an understatement. It is because yoga for beginners is a whole new journey.

I remember when I was a beginner in yoga; I had so many queries as well as excitement to start my yoga practice. In fact, I just wanted to jump at every yoga asana but I didn’t know where to start from. So in this blog, I will tell you all about yoga for beginners before you take a plunge.

Yoga For Beginners

Body Type for Yoga

There is some myth regarding yoga and an ideal body type. You do not need to belong to any specific size or shape to start yoga. Yoga belongs to every type, size, and body shape. It does not matter whether you are 49 or 94, by age or by weight, you can do yoga. Yoga has so many types; it always accommodates every human type. So stop worrying about it and go ahead.

Remember, you are never too old and never too weak to practice yoga.

Online or Offline Yoga

The Internet has struck everyone and yoga is not an exception. As a result, you can see numerous websites that claim to provide yoga classes at your computer, anytime and anywhere. But honestly, I am not a big fan of such online yoga classes.

I recommend having a physical yoga instructor before you who can actually check your asanas and alignments when you are practicing yoga. The bond you make with your yoga instructor is very important for your practice. And believe me; you cannot get this connection through some computer screen in your room.

Presence of a yoga teacher when you are just a beginner in yoga is very crucial. Yoga is not just an exercise that you can do by imitating someone. You need to watch your breaths, alignments, and feel the sensations your body feels while doing yoga.

Yoga At Home

Doing yoga at home is quite convenient and time-saving. However, as I said in the previous section, a yoga instructor is important to help you at the beginning phase of your practice.

On the other hand, even if you practice yoga at home or anywhere alone, take things slowly.

Initially, it is best to stick to basic asanas. Basic asanas prepare your body and mind for more complicated asanas steadily. In other words, if you jump to complicated poses right at the beginning of your practice, you increase the chances of injuring your body.

Embrace Your Yoga Practice

When you are a beginner, there are lots of chances that you will fail to do some asanas. Initially, you may probably need some help with your asanas. In addition, you might require some props to deepen your practice.

My suggestion is to embrace your yoga practice and the steps that will help you to be more efficient in it. There is no need to feel ashamed or weak. Everyone has gone through this phase when they initiated yoga practice.

I hope you are aware that yoga is a thousand years old art form. You can’t expect to learn it over a month or a year. Just give yourself and your practice some time.

Asanas for Yoga Beginners

It feels quite fascinating when you see someone doing Sirsa Padasana, Mayurasana or Kapotasana. However, it is strictly recommended not to even try such yoga poses at the starting of your yoga practice. You can end up hurting yourself.

Accordingly, I have enlisted some basic yoga asanas for beginners. It will help you to learn yoga and to uplift your yoga practice.

Cat-Cow Pose

The Cat-Cow Pose is among the must do yoga if you are a beginner. In this asana, the two poses Marjaryasana - Bitilasana are brought together.


  • The Cat-Cow Pose helps the body to rejuvenate.
  • It stretches arms, chest, shoulders, and hips.
  • It prevents back pain by maintaining a healthy spine.
  • This asana helps to improve body posture, thus helping with cervical pain too.


  • Go down on your knees, try to make the wrists parallel to your shoulders and the knees to your hips
  • Breathe in, lift your sit bones, push the chest ahead and drop your belly
  • Look straight and relax the shoulders away from the ears
  • Breathe out and tuck your chin towards the chest gradually
  • Lift the mid part of your back upwards, tuck in your tailbone like a cat
  • Repeat it with your every breath 8-10 times
  • Afterward, come back to a straight spine position

Bridge Pose

The Bridge Pose is also known as Setu Bandha Sarvangasana. It has lots of benefits and helps yoga beginners to elevate their practice.


  • The Bridge Pose helps to remove the tension of back and shoulder
  • It stretches the front body and makes the back body stronger
  • The flexibility of the spine can also be increased by the Bridge Pose


  • Lie on the floor and bent your knees keeping your foot flat on the ground
  • Keep the arms next to your body
  • Tightly press your feet and try to elevate your hips off the ground
  • Try to keep your thighs and inner feet aligned with each other and the ground
  • Clasp both the hands and look up straight
  • Hold it for few seconds and then repeat 4-5 times

Child’s Pose

The Child’s Pose is also known as Balasana. It is an asana of the basic level of yoga but it is a multi-beneficial pose.


  • The Child’s Pose massages the internal abdominal organs
  • It stretches the shoulder and the back
  • Child’s Pose helps in digestion too
  • It helps to soothe mind and body


  • Kneel down and sit in a way that your hips touch your heels
  • Bend forward unhurriedly and while exhaling, position your torso between the thighs
  • Make the arms extend to the front with the palms on the ground
  • Try to press your belly against the ground and the chest against the thighs
  • Keep breathing slowly and deeply
  • Hold the position for 10-12 seconds and return to the initial pose
  • Repeat at least 3-4 times

There are several other yoga asanas which are perfect for yoga beginners. For instance, Upward Facing Dog Pose, Seated Forward Bend Pose, Tree Pose, Downward Facing Dog Pose, Plank, Mountain Pose, Triangle Pose, Cobra Pose and Corpse Pose, etc are some of them.

Last Suggestion

Learning and practicing yoga is a journey which will never end. You will always improve once you start your yoga practice. Therefore, do not try to hurry or lose patience during your practice. Even if you do, take your time and come back to it.

Also, try to practice under a yoga instructor during your initial practice days. It makes yoga for beginners easy, safe and more learning

Once you become competent in the above-mentioned yoga asanas, you can gradually slip in other types of yoga like Hatha Yoga or Ashtanga Yoga to level up your practice. However the journey of yoga will never come to an end, it will always go on…

Book NowEnquire Now