11 Basic Yoga Poses that Can be Performed by Anyone

Posted on Updated on 15 December, 2017

Yoga has a lot of benefits associated with it and practicing it can be quite fun. You might at some point in the time feel that is difficult to perform, but after going through this article, you will come up with a different perception. Yoga is very easy to implement, and any age group can practice it.

Yoga is a form of practice that is way different than a proper gym workout. Yoga helps to deal with the overall mental and physical state of the body. It is essential to accurately inhale and exhale while you are performing yoga so that it can be beneficial to you both mentally as well as physically. After a certain period, you will feel that yoga is quite smooth and effortless. Now, let us move to the top 11 yoga exercises that can be performed by a beginner with ease.

Uttanasana

uttanasana

How to perform this yoga pose?

In the first step, you need to stand in a Tadasana position and then inhale while you are standing. In the second step, you need to bend and then exhale. In doing the second step, you need to put your hand on the floor such that it is parallel to each other. Further, try to move your torso forward and try to lift off the tailbone. Hold this position for a few seconds and then also release it. Repeat the procedure 10 number of times.

What are the benefits that are associated with Uttanasana yoga pose?

Uttanasana is one of the powerful stretching exercises that you can perform. It helps to boost the blood circulation in the body and allow fresh oxygen and nutrients to reach your body. Further, this exercise is also beneficial in the stimulation of the liver, digestive system, and kidneys. It is also known to be quite efficient regarding treating insomnia and headaches.

Tadasana

Tadasana

How to perform Tadasana yoga pose?

To start off, you would need to stand erect with your legs separated slightly with each other. Keep both your hands on the side of the shoulders. Furthermore, keep your thigh muscle and your ankles tight while you perform this exercise. Let the energy pass through your body while you breathe in the meantime. Hold this position for a period of a few seconds and then further release it. Perform this exercise 15 times in the morning or evening to get useful results.

What are the benefits of Tadasana yoga pose?

Tadasana is considered as the first yoga pose from which all other yoga poses originate.  By performing Tadasana yoga pose correctly, you can make your legs and hips strong. Furthermore, it also boosts the strength of the spine if implemented effectively.

Vrikshasana

Vrikshasana

How to perform Vrikshasana yoga pose?

To start off, you need to be in Tadasana position. Slowly lift the right foot up from the ground and try to maintain some balance of the ground. Once you can achieve that, you would need to place your right foot on the left thigh and then try to hold on to this position. If you find difficulty in performing the position, then you can take the support of the wall. While you perform this pose, try to keep your hands closed and try to gaze at a point such that you can concentrate in a better way. Release the position and then try to repeat with the other foot.

What are the benefits of Vrikshasana yoga pose?

The Vrikshasana is a great yoga pose to balance your overall body. This yoga pose helps you to concentrate and focus in a better way. Further, it helps to make the legs and spine very strong and thus helps to improve your hearing abilities.

Bhujangasana

Bhujangasana

How to perform the Bhujangasana yoga pose?

To start off, lie down facing your stomach on the ground such that your legs are being stretched out. In the process of doing so, try to place your elbows on the side of your body. After doing this, try to lift the chest slowly so that you can quickly put the weight on the elbows. While doing so, you need to breathe and then release from the position correctly. Repeat this procedure ten times in a day to get a valid result.

What are the benefits of Bhujangasana yoga pose?

A lot of benefits is associated with this asana. It helps to stimulate reproductive, digestive system and urinary system that allows them to function correctly. Furthermore, if you practice this yoga pose daily then it would help the air to pass better in the chest, and it also helps to stimulate the metabolism.

Marjariasana

Bitilasana and Marjaryasana – Cow and Cat Pose

How to perform the Marjariasana yoga pose?

This asana is also known as the Cat-Cow.  To perform this exercise, you would need to be on your fours. Further, you would need to inhale and lift your spine up the ground and then place your chin close to your chest. Further, lift up the chin and exhale. This is also known as Bitilasana. Repeat both the asana together while focusing on your breathing pattern. The asana should be performed ten times on a day to get valid results.

What are the benefits of Marjariasana yoga pose?

If you want to make your spine super flexible, then Marjariasana is ideal for you. Furthermore, it also helps to circulate the spinal fluids and the blood across the body. This asana also has a lot of other benefits associated with it such as helping to burn the fats and in the body detoxing.

Balasana

Balasana

How to perform the Balasana yoga pose?

You need to place yourself on all fours. In doing so, you would need to stretch out your knees and further bring both your feet together. After this, you would need to place your abdomen on your thighs and then keep the buttocks on your feet.

What are the benefits of Balasana yoga pose?

This asana helps to rejuvenate your mind as well as give the relaxation of your back. Besides this, it also helps to massage the internal organ which in turn helps in the stimulation of the organs. This asana is also beneficial in de-stressing the muscles, and it also helps to boost the circulation of blood. It can also be helpful in easing out the dizziness as well as fatigue.

Setu Bandhasana

Setu Bandhasana

How to perform Setu Bandhasana yoga pose?

To start off, you would need to lay on your back, and further bend the legs at the knees. Then moving ahead, you would need to lift up your hip. After this, try to keep your shoulders straight and try to stretch your arms as you would try to reach your feet. Hold this position for few seconds and then release it. Make sure you follow the correct breathing pattern while performing this yoga pose. Repeat this yoga pose ten times in the morning or evening to get a valid result.

What is the benefit of Setu Bandhasana yoga pose?

This yoga pose is beneficial in strengthening and straightening your back. Further, it also helps to get rid of thyroid related problems and assists in the opening of the chest. This asana is also beneficial for the people who are suffering from blood pressure, insomnia, and anxiety and thus also help in giving the relaxation to the body.

Shavasana

Shavasana

How to perform Shavasana yoga pose?

To start off, you would need to place your palm beside you and then face it towards the sky. While doing this yoga pose, try to keep your body straight. Make sure your breathing pattern is not disturbed, and you can concentrate while you are performing this yoga pose. Try to hold the position for a few minutes and then come back to the normal position. You would feel rejuvenated and refreshed throughout the day.

What are the benefits of Shavasana yoga pose?

By performing this yoga pose, you would feel energy being boosted throughout your body. Furthermore, it will help you to release the tension and stress from your life. Perform this yoga pose daily in the morning or evening to get good results.

Baddha Konasana

Baddha Konasana

How to perform Baddha Konsana yoga pose?

To start off, you would need to a yoga mat, and you would have to sit upon it. Further, you would need to stretch out your legs and then tighten your back such that it is in a straight posture. Also, by the help of your palm, you would need to hold your feet. Now, move your knees towards the ground and then stretch them as much as you can towards the ground. Hold in this position for few seconds and then release. Try performing this yoga pose every day in the morning to get useful results.

What are the benefits of Baddha Konsana yoga pose?

It is a wonderful yoga pose that can be practiced by women. This asana helps in the reduction of the symptoms that are associated with menstruation and menopause. Further, this yoga pose is also beneficial for the digestive systems as well as the kidneys. It also assists in the blood circulation, and it helps to rejuvenate the mind.

Supta Matsyendrasana 

Supta Matsyendrasana

How to perform Supta Matsyendrasana yoga pose?

To start off, you would need to lie on the mat with the back facing the ground. After this, try to stretch both your arms towards the side. Now, try to lift off your right knee and then fold it. After doing this, try to move your hip and then further place it on the left side of the body. Try to focus on an object, present on the right side of your body and then also pose on this position for few seconds. After this, release the position and try the same procedure with the left leg.

What are the benefits of Supta Matsyendrasana yoga pose?

This asana is quite helpful in getting rid of aches, digestion, pains and stifled breathing. You would feel that energy is being boosted all the day with the assistance of this pose. Furthermore, this pose helps in the toning of the internal organs as your lower body will witness a significant stretch.

Warrior Pose

warrior pose

How to perform Warrior yoga pose?

To start off, you would need to keep your feet in the distance of shoulder-width apart. Now, keeping the central point of your left foot, you would need to move forward your right foot. Ensure that the left foot is in line with the right foot. Moving forward, you would need to move your arms above the head and then gaze at a point in front of you. Try to hold on to this position for a period of a few seconds. Release and repeat the same procedure with your left foot.

What are the benefits that are associated with warrior yoga pose?

This pose is quite beneficial for the upper body part. It also assists in strengthening the legs and the back. Furthermore, it helps to boost the metabolism, and it also works quite well regarding spine. This yoga pose is also beneficial for relaxing the mind as well as helping you to focus on your work.

Final words:

After going through the points, you must be aware of the benefits that are associated with yoga. These are the easy yoga poses that can be implemented by any age group of people. If you regularly practice these yoga poses, then you will see drastic changes in your body as well as your life.