Yoga is a very old practice that encourages physical, mental, and emotional well-being. If you are about to start yoga because you are looking to improve flexibility, reduce stress, or, build strength, it provides a great starting point for a healthy lifestyle. When you are beginning yoga, you can just start with simple asanas (poses), which will help ease you into the practice while progressively enhancing your overall fitness. We are going to discuss ten easy and effective yoga asanas to help you begin your journey toward better health.

Tadasana (Mountain Pose)

Starting with the Tadasana, or Mountain Pose, it is the base of all standing yoga poses. It is quite helpful in improving posture, balance, and focus. It also strengthens legs and core muscles.

How to do it

Following are the steps by which you can do the Mountain Pose:

At first, stand with your feet together, keeping your arms by your sides.
After this, distribute your weight equally on both feet.
Next immerse your thigh muscles and slightly lift your kneecaps.
Then inhale deeply, lengthening your spine and then reaching your arms overhead.
Now while breathing normally, hold the position for 30 seconds to 1 minute.

Benefits

Improves posture and balance.
Strengthens your legs and core.
Enhances concentration as well as body awareness.

Vrikshasana (Tree Pose)

The Tree Pose is a beginner-friendly balancing pose. It is really helpful in enhancing firmness and attention. It is very beneficial for strengthening the legs and core.

How to do it

The Vrikshasana (Tree Pose) can be done in the following ways:

The first step is you stand in Tadasana with your feet hip-width apart or shoulder-width apart.
Now place your right foot on your left thigh or calf (prevent placing it on the knee) while shifting your weight to your left leg.
After that combine your palms in a prayer position at your chest or might extend them overhead.
Next and last step is to hold the pose for 30 seconds to 1 minute. Then switch sides.

Benefits

Improves balance and coordination.
Strengthens and boosts leg muscles.
Enhances focus and concentration.

Bhujangasana (Cobra Pose)

The next yoga asanas is Bhujangasana, the Cobra Pose. It is really excellent for stretching the spine, enhancing posture, and relieving stress.

How to do it

The cobra pose can be done in the below mentioned steps:

Start by lying flat on your stomach. Do so with your legs extended and palms placed under your shoulders.
Second step is that inhale and lift your upper body while keeping your elbows slightly bent.
While doing so, keep your shoulders relaxed and look forward.
Lastly, hold this pose for 20-30 seconds and slowly come back to the starting position.

Benefits

Strengthens your spine as well as back muscles.
It opens the chest and improves your breathing.
It is also helpful in calming stress and fatigue.

Adho Mukha Svanasana (Downward-Facing Dog)

The next pose is Downward-Facing Dog. This pose is a full-body stretch. So, this pose helps strengthen and revitalize muscles. It also enhances flexibility.

How to do it

Let’s talk on how The Adho Mukha Svanasana pose can be done:

Start on all fours with your hands shoulder-width apart and knees hip-width apart.
Bend your toes under, then lift your hips toward the ceiling. This way you will form an inverted ‘V’ shape.
Make sure your heels are pressed towards the ground and also your arms extended.
For 30 seconds to 1 minute, hold this position.

Benefits

Strengthens the arms, shoulders, and legs.
Enhances agility in the hamstrings and spine.
Increases blood circulation.
Decreases stress.

Balasana (Child’s Pose)

Moving to the next step, it’s the Child Pose, also known as Balasana. Balasana helps in releasing tension in the back, neck, and shoulder as it is a relaxing pose.

How to do it

Here is how we can do the Child’s Pose:

Start by sitting on your heels alongside your knees a little apart.
Then, expand your arms forward and lower your chest to the floor respectively.
In the next step, rest your forehead on the mat and then breathe deeply.
In the end, hold for 1-2 minutes.

Benefits

Lessens tension in the back and shoulders.
Supports relaxation and mental coolness.
Boosts digestion and circulation.

Sukhasana (Easy Pose)

Coming to the next asanas, that’s a simple sitting posture called, “Sukhasana”, also known as Easy Pose. It is best for meditation and breath control exercises.

How to do it

Let’s see how this simple sitting pose is done:

First of all, sit cross-legged. Also keep your spine straight.
Next, place your hands on your knees. Palms may be facing up or down.
Then close your eyes and focus on your breath.
Now its on your stamina that how long you can hold the position. But you may do so for as long as its comfortable.

Benefits

Improves flexibility and posture.
Encourages relaxation and mindfulness.
Decreases anxiety and stress.

Paschimottanasana (Seated Forward Bend)

The next pose of yoga is this Paschimottanasana. It is also referred as Seated Forward Bend. This forward bend stretches the spine and hamstrings while calming and relaxing the mind.

How to do it

It can be done in the below given manner:

Begin by sitting with your legs extended in front of you.
Now inhale, then lengthen your spine, and then exhale as you reach forward.
In the next step, hold your feet, ankles, or shins.
You need to stay in the pose for 30 seconds to 1 minute, while breathing deeply.

Benefits

Stretches the back, hamstrings, and calves, also.
Calms and relaxes the nervous system.
Enhances digestion and decreases fatigue.

Setu Bandhasana (Bridge Pose)

Bridge Pose is the eighth step of yoga. This backbend strengthens the spine, legs, and glutes. It improves circulation.

How to do it

You can do the Bridge Pose in the following steps:

Firstly, with your knees bent, lie on your back and feet hip-width apart.
Secondly, press your feet into the mat and then lift your hips.
Then, keep your arms extended or you may interlock your fingers under your back.
Now, like the Seated Forward Bend, hold the pose for 30 seconds to 1 minute, then release.

Benefits

Strengthens the back and leg muscles.
Opens the chest and enhances lung capacity.
Decreases anxiety and fatigue, also.

Baddha Konasana (Butterfly Pose)

Another yoga pose is Baddha Konasana, the Butterfly Pose. It is a great hip-opening pose that helps improve flexibility and relaxation.

How to do it

This is how it can be done:

At first, sit with your feet together and your knees bent outward.
Now Hold your feet with your hands. After that, gently press your knees toward the floor.
Just make sure now to maintain an upright spine and breathe deeply.
Lastly, hold this pose for 1-2 minutes.

Benefits

Enhances flexibility in your hips and thighs.
Boosts blood circulation.
Reduces stress as well as menstrual discomfort.

Shavasana (Corpse Pose)

This is the last pose of yoga, known as Shavasana. It is also referred as Corpse Pose. It is a restorative pose that is helpful for the body in absorbing the benefits of yoga practice.

How to do it

Following are the steps of doing Corpse Pose:

Lie flat on your back in the beginning, with your legs slightly apart and arms relaxed by your sides.
Then close your eyes and focus on deep breathing.
Lastly, stay in the pose for 5-10 minutes.