5 yoga asanas for beginners

Do you want to start doing yoga? You should know that this is a discipline that will help you connect with your interior and improve the balance, elasticity and flexibility of your body. Yoga is not just a sports practice, but rather it is a practice focused on becoming deeply aware of your body and your mind through the practice of different postures or asanas that will help you create this bond. 7 yoga exercises to do at home

For this reason, there are different yoga asanas that adapt to the different levels of the people who practice them and, to start with this discipline, below in OneHOWTO we will discover some that are specially designed for beginners. Keep reading and you will discover 5 yoga asanas for beginners with which you can begin to get started in this exciting world and reconnect with your deepest “I”.

Table Of Content

1. Mountain Pose or Tadasana
2. Tree pose or Vrksasana
3. Warrior Pose I or Virabhadrasana
4. Downward-facing dog pose or Adho mukha svanasana
5. Triangle pose or Trikonasana

Mountain Pose or Tadasana

Among the yoga asanas for beginners, we highlight the most basic of all and with which any yoga class always begins. We refer to the posture of the mountain or also known as Tadasana. To do this asana correctly you will have to follow the following steps:

  1. Stand on the mat with your feet parallel; if you have little stability, you can open the heels a little. Keep your gaze straight ahead with your spine fully stretched and your arms falling alongside your body. The shoulders should be relaxed.
  2. Now, you will have to slightly separate the arms from the body and expand the chest. Raise the part of the abdomen and feel inside as if you are growing from the ground to the top of your head.
  3. In this position, you will have to take 10 deep breaths and feel how your feet are firmly planted on the ground. Feel how the earth gives you stability and solidity to your steps.

The ideal thing to do this asana is to close your eyes and take the ten breaths slowly and deeply. Thus, you will be able to benefit from this posture, which is ideal for us to become aware of our body, to detect the vital connection we have with the Earth and to feel our stability.

If this is your first time doing yoga, we recommend you read this other One HOW TO article in which we give you a series of tips so you know how to start doing yoga. How To Yoga exercises for beginners

5 Yoga Asanas for Beginners - Mountain Pose or Tadasana
Image: Yoga Journal

Tree pose or Vrksasana

We continue with another of the best yoga asanas for beginnersThe tree pose is also one of the essentials to perform in a yoga session. To do it correctly you will have to follow these steps:

  • We will start from the same position as the posture of the mountain that we have explained in the previous step. Then, we will have to put our hands together in front of our chest and let our shoulders rest in a relaxed way.
  • Next, you will have to transfer all the weight of your body to the right leg and, little by little, lift the left foot to support the sole of the foot on the inner part of the right thigh or, failing that, on the part of the calf never on the knee.
  • In order to maintain your balance, we recommend that you fix your gaze on a fixed point and concentrate on it, in this way, it will be much easier for you to keep your body straight and stable.
  • At the beginning you can do this yoga asana keeping your hands together in front of your chest or, if you prefer, you can also raise your arms towards the sky, stretching them completely above your head, as if you were a growing tree.

When you are in the position, you will have to take deep breaths and hold still for 30 seconds. Then, you will have to lower your leg and do the same exercise with the opposite one.

The benefits that this asana brings us is to promote concentration and achieve both physical and mental balance.

5 Yoga Asanas for Beginners - Tree Pose or Vrksasana

Warrior Pose I or Virabhadrasana

Another of yoga poses for beginners that you can easily do is known as “warrior 1.” To do this asana you will have to follow these steps:

  • We will recover the posture of the mountain that we have explained in the first section.
  • Then, we will separate the legs approximately 1 meter and we will turn the right foot about 90 degrees and the left about 45. The left leg will have to be totally straight and stretched.
  • Now you will have to turn your body to the right and bend your right leg creating an angle of about 90 degrees. The thigh of the leg must be placed parallel to the ground in order to perform this posture correctly.
  • The arms should be stretched above your head, totally straight and pointing towards the ceiling.

Hold this pose for 30 seconds and take long, deep breaths to get completely comfortable with it. This asana is ideal for improving body posture but also for toning parts of the body such as the legs, back or shoulders.

In this other One HOW TO article we discover the benefits of the warrior posture 1.

5 yoga asanas for beginners - Warrior Pose I or Virabhadrasana

Downward-facing dog pose or Adho mukha svanasana

Another of the best asanas to start doing yoga is the one known in Sanskrit as Adho mukha svanasana or, what is the same, “dog looking down”. It is also another of the most common in yoga sessions and, to do it correctly, you will have to follow these steps:

  1. To start doing this yoga position we will have to kneel on the mat and rest our hands on the ground. Place your back parallel to the ground and completely straight, imitating the position of the puppy.
  2. You have to check that your hands are just below your shoulders and your knees stay in line with your hips.
  3. In this position, you will have to lift your hips up and stretch your legs as you raise your body.
  4. To improve your balance, it is recommended that you open your fingers because, in this way, your weight will be better distributed over your extremities and it will be easier for you to hold the position.
  5. Relax your head and let it fall naturally so you can fully enjoy this pose.

The objective of this position is that you can remain with this body position and the soles of the feet fully supported on the ground. At first, it will be impossible for you but, over time, you will be able to achieve this goal.

This yoga asana allows us to fully stretch the body and also strengthens our arms and legs. In this other OneHOWTO article we tell you in detail what the benefits of downward-facing dog are.

5 Yoga Asanas for Beginners - Downward Facing Dog Pose or Adho Mukha Svanasana

Triangle pose or Trikonasana

And finally, we are going to offer you another of the best yoga asanas for beginners that will help you improve your inner stability and achieve greater concentration. It is the triangle posture that is also known by the name of Trikonasana and to do it correctly we have to follow these steps:

  1. You should start from the mountain posture as it is the ideal one to start with this new asana.
  2. Now, spread your legs about 1 meter apart and keep your feet flat on the ground.
  3. Turn your right foot about 90 degrees so that it points away from you.
  4. Now, you will have to raise your left arm and raise it above your head while, at the same time, you are lowering the trunk to the right side.
  5. Feel how the left part of your body is stretched to the maximum and keep the hip straight facing forward, do not twist it. The right hand should naturally go down the right leg.

Hold this position for 30 seconds while taking deep breaths. When you’re done, slowly stand back up and switch sides to work your entire body.

5 Yoga Asanas for Beginners - Triangle Pose or Trikonasana
Image: HealthShlok

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