14 Easy yoga yoga for beginners poses for strength flexibility and relaxation

yoga for beginners poses for strength flexibility and relaxation: you looking for a healthy life? You are looking for easy yoga poses?

Here are some yoga poses related to your problem.

Previously, the age of living people was at least 70-80, but in today’s age, the age of People is 50-60 and this is due to increasing pollution and due to carelessness. Everyone should have to take care of health for living a healthy life.

So, here we had come with some yoga poses so that you can try every morning and keep your health good. So, we are starting with the 14 best yoga poses for beginners which you can try, and also give us feedback after trying the yoga poses that how did you feel when you do that.

So 14 Yoga poses are here

Before starting with yoga poses we will recommend some main tips for doing yoga poses. You have to do yoga poses early in the morning so it will beneficial for you. First of all, go to a silent place and if you can go to the place where you have serene air and greenery all around, then it would be better for you. So, let’s began

Tree Pose (Vrikshya asana)

yoga for beginners poses for strength flexibility and relaxation: The Vrikshya asana means tree pose. Here “Vrikshya” means tree and asana mean pose.

There are many yoga poses but this is one of the easy and best yoga poses for a beginner. In this yoga pose, you just had a little effort and concentration.

Benefits of Virkshya Asana

• It Stretches the thigh and reduces thigh ache.
• It also stretches the groins, torso, and shoulder.
• It helps in strengthening the ankles, calves, and abdominal muscles.
• It too helps to remedy flat feet and is therapeutic for sciatica.
• By doing this you may also improve your sense of balance and coordination.
• If you do it regularly then your power to focus will increase.

Now, let’s start with how to do it.

yoga for beginners poses for strength flexibility and relaxation

Steps of Virkshya Asana

• First of all stand in a position of mountain pose (tadasana), with your arms at your sides. Now, distribute your weight on both of your feet, equally downward through your inner ankles, outer ankles, big toes, and baby toes.
• Now concentrate on one thing and shift your weight in your left leg and bend your knee, then bend down and grab the ankle off your right leg and pull your leg along your inner left thigh.
• Don’t let your leg rest against your knee; keep your leg above or below the knee.
• Now, Adjust your hips so that your left and right hip are aligned.
• Now, Rest your hands on your hips. Then, put your palms together in a prayer position on your chest, your thumbs should rest on your sternum.
• Now, concentrate on one thing in front of you and fix your eyes on it.
• Put your right leg into your left thigh.
• Now, Extend Your Arms and finger up to the sky. Turn your palms inward to face each other. Try to hold your palms together in the prayer position, overhead.
• Hold this pose for 1-2 min and then release the pose. Repeat this yoga poses for the same in the opposite direction

Chair Pose (Utkatasana)

yoga for beginners poses for strength flexibility and relaxation: Chair Pose is also known as Utkatasana (Sanskrit word) which means utkat=Intense, Powerful, and Asana =Pose; it is pronounced as u-t-kat-asana.

This is a very simple but very effective standing Yoga pose. This Yoga poses is done in a standing pose. You can do this yoga for 5 min in 5 shifts 1 min for a shift.

Benefits of Utkatasana 

• This Yoga Pose is Beneficial for those who have pain in the ankles, thighs, calves, and spines.
• It helps to strengthen the ankles, thighs, calves, and spine.
• It also helps to strengthen the shoulders and chest.
• It also stimulates the abdominal organs, diaphragm, and heart and reduces flat feet too.

Steps of Utkatasana 

• Stand in Mountain Pose (Tadasana). Then Inhale and raise your hands perpendicular to the floor.
• Now, Exhale and slowly bend your knees and try to take your thigh as nearly parallel to the floor as possible.
• Keep your back straight and try to make 90 degrees/right angle between the lower leg and thigh.
• Now be in that position for more than 30 sec to 1 min.

Note: – If you feel pain while doing this, then do this pose only till you can bear it.

yoga for beginners poses for strength flexibility and relaxation

Bridge pose (Setu Bandhasana)

yoga for beginners poses for strength flexibility and relaxation: This Yoga Pose is a little harder yoga than all these because it depends on your balancing. You have to balance your body weight on your feet.

This yoga pose is also known as Setu Bandhasana (Sanskrit) where Setu means Dam, or bridge and Bandha means Lock.

Benefits of Setu Bandhasana

• This yoga pose is very effective for those who have back pains.
• This yoga helps to stretches the chest, neck, and spine.
• It helps to stimulate the lungs, abdominal organs, and thyroid.
• Improves digestion.
  • It too helps in reducing anxiety, fatigue, backache, headache, and insomnia.
• Dental for asthma, osteoporosis, sinusitis, and High blood pressure.

Steps of Setu Bandhasana

• Lie on the ground on a yoga mat.
• Now bend your knees so that it is at 90 degrees of spine striking.
• Now slowly inhale and lift your waist according to the comfort.
• Try to be in the pose for approx 20 to 30 sec.
• Now slowly exhale and bring your waist down to the ground.
• Now, this is one round, do it 3 to 4 times.

yoga for beginners poses for strength flexibility and relaxation

Child Pose (Balasana)

yoga for beginners poses for strength flexibility and relaxation: This yoga pose is one of the easiest yoga poses. You can do this yoga very easily. This is a kneeling asana in modern yoga as exercise.

Benefits of Balasana

• This yoga poses helps to stretches the hips, thigh, and ankles.
• This yoga poses is very beneficial for those who have back pain.
• It relieves back and neck pains.

Steps of Balasana

• For doing child pose sit on a yoga mat in Vajrasana.
• Now, slowly inhale and lift both hands directly above the head. Don’t touch your palms.
• Now, slowly exhale and bend forward.

(Note: – Careful while doing this as you have to bend from the hip joint, not from the waist joint.)

• Keep leaning forward until your palms touch the ground.
• Now, hold your head on the ground.
• Now, you are completely in child pose or we say Balasana. Now you have to relax your body and have to inhale deeply and exhale.
• Combine the fingers of both hands as between them you have to support him by keeping the head.
• Now, put your head between your hands.
• Be in this pose for 30 sec to 5 min then slowly release. This is the first round you have to do 3 to 4 rounds.

yoga for beginners poses for strength flexibility and relaxation

Triangle pose (trikonasana)

yoga for beginners poses for strength flexibility and relaxation: Triangle pose or trikonasana here Trikona means tri and asana meaning pose or posture. The triangle pose is a standing yoga pose.

This yoga pose is mainly consisting of two types: 1. The left triangle poses 2. Right triangle poses. Basically, this pose is a very easy but very effective yoga pose.

Benefits of Trikonasana

• This is a very useful yoga poses for people suffering from backache.
• This helps you to stretch ad strengthens the knees, ankle, and thighs.
• This helps to stretches the hips, shoulder, spine, and chest.

yoga for beginners poses for strength flexibility and relaxation

Steps of Trikonasana

• For practicing this yoga you have to stand in tadasana (mountain pose). Now place your feet at a distance of three feet from each other.
• Make sure that your right leg is 90 degrees in front of you and the left leg is at an angle of 15 degrees behind.
• Take a deep breath and distribute your weight on both legs equally.
• Now place your right hand on the right toe and lift the left hand straight above your head in the air. Keep in mind that the right hand should be just above the head.
• Also, raise the head towards the sky and open the eyes, and look upwards.
• During this time, your two hands should be in a straight line.
• Stay in this posture as long as possible and continue to breathe deeply.
• Now, do this pose from another leg. After doing this one round complete. Do this pose for 3 to 4 times.

Four limbed staff (Chaturanga Dandasana)

yoga for beginners poses for strength flexibility and relaxation: Four limbed staff or chaturanga Dandasana is also known as Low planks. This yoga pose is a little difficult pose.  

This yoga is some form of Surya Namaskar, in which a straight body parallel to the ground supported by toes and palm only, with the elbow at 90 degrees along the body.

In Sanskrit, this yoga is pronounced as cha-Tu-ran-ga, Dand-asana.

Benefits of chaturanga Dandasana

• This yoga helps to strengthen the wrists and arms of the body.
• This also helps to tones the abdominals

yoga for beginners poses for strength flexibility and relaxation

Steps of chaturanga Dandasana

• Lie on your stomach on a yoga mat.
• Taking the arms forward near the chest. Place your hands on the ground a little before the shoulders.
• Now rise by putting weight on your hands. Rest the legs with your leg’s Come up until an angle of 90 degrees is made between your FORE-ARM and UPPER-ARM.
• The back should be straight. Keep your abs strong so that they are also lifting your weight. (Note:- The entire weight should not be on the arm and shoulder)
• Place the head in the alignment of the body and look forward. If possible, then focus the eyes on the nose.
• Try to do this pose for 30 to 60 seconds.
• Now, come back to normal pose. This is one round do it for 3 to 4 times.

Boat (Navasana)

Boat pose or Navasana or Naukasana is a seated asana done in modern yoga exercises.

This name comes from the Sanskrit word “Nava” which means boat because if someone did this yoga he/she looks like a boat. You can start slowly doing this pose.

First, you can’t do exactly like in the picture but slowly you can do this yoga after some practice.

Benefits of Navasana 

• This Yoga pose helps to strengthen the abdominals, hip area, and spine.
• These yoga pose helps to stimulate the kidney, prostate and thyroid gland, and intestines.
• This yoga pose is very essential for stress relief, and improve digestion.
• Beneficial for losing weight too

yoga for beginners poses for strength flexibility and relaxation

Steps of Navasana 

• First, you lie back on the yoga mat.
• Your hands should be next to the thigh and your body should be in perfect shape.
• Relax your body and concentrate on your breathing.
• Now while breathing, raise your head, legs, and entire body at 30 degrees or according to your comfort.
• Make sure your hands are right above your thigh.
• Slowly inhale and exhale, maintain this pose according to your comfort. Try it for more than 15 sec.
• When you have to bring your body down, then leave a deep breath and go towards the surface.
• This is one round. Do it 3 to 4 times.

Corpse pose (Savasana)

yoga for beginners poses for strength flexibility and relaxation: Corpse Pose/savasana/Mrtasana is a hatha yoga asana and modern yoga asana as exercise.

This yoga is done for relaxation at the end of the yoga session. This is the usual yoga pose for the practice of yoga Nidra (sleeping yoga pose) meditation.

In this yoga, you have to lie on the ground only.

Benefits of Savasana

• This yoga is helpful for lowering blood pressure.
• This yoga helps in relieving stress and mild depression.
• It Relaxes the body too.
• It helps in reducing headaches, insomnia, and fatigue.
• It calms the brain also.

yoga for beginners poses for strength flexibility and relaxation

Steps of Savasana

• Lie on your back on the yoga mat. Make sure that no one disturbs you while doing asana. You take comfort without any problem. But do not use any pillow cushion. Best of all, you lie on a hard surface
• Now, close your eyes.
• Separate both legs carefully and make sure that you are completely relaxed and both your toes are bent towards the side.
• Your hands should be with your body but keep the palms open but upward slightly away.
• Now slowly start paying attention to every part of the body, start with the toe.
• When you start doing this, then slow down the speed of breathing, slowly you will go in deep meditation.
• When you feel laziness and yawning then increase your breathing rate. (Note: – you never sleep while doing savasana or corpse pose.)
• Keep your breath rate slow but deep, it will slowly start relaxing you completely.
• Keep in mind that when you are breathing, it is spreading throughout the body, you are becoming more and more energetic but when you Leave the breath, the body is becoming calm, your focus will be only on yourself and your body, forget all other work, surrender in front of this state and enjoy, but notice that you do not sleep.
• After 10:12 minutes, when your body completely relaxes and starts feeling new freshness, then turn aside and keep both eyes closed for 1 minute.
• Then sit in the same position after that slowly get up and then sit down but don’t open your eyes.
• Take some deep breaths and take stock of the environment going on before opening your eyes, then slowly open your eyes.

King Dancer (Natrajasana)

yoga for beginners poses for strength flexibility and relaxation: King dancer pose or Natrajasana is a balancing yoga pose in modern yoga as exercise. This yoga requires strong balance, acute back bending, and opens shoulders.

This yoga is derived from the Indian classical dance form Bharatnatyam, which is indicated in a temple statue in the Nataraja temple, Chidambaram.

Benefits of Natrajasana

• This posture creates a balance in the nervous system.
• This helps massage the feet and controls the body.
• This helps in concentration.

Steps of Natrajasana

• First of all, stand in a mountain posture.
• Establish the weight of the body on the left foot and slowly bend the right knee and lift the right leg above the ground.
• Fold your right leg and take it behind you.
• Hold the right ankle with the right hand.
• Raise your left hand to shoulder height.
• While exhaling, press the left foot on the ground and bend forward slowly.
• Take the right foot away from the body according to your comfort.
• Keep the head and neck aligned with the spine.
• Do this pose for 15 to 30 seconds.
• This is one round do it for 3 to 4 rounds.

Plank Pose (Dandasana)

yoga for beginners poses for strength flexibility and relaxation: Plank pose or Dandasana pose is the basic yoga pose. The name Dandasana came from the Sanskrit word Danda which means “stick” or “rod” and asana which means “posture” or “pose”.

Note: – you should not practice this pose If you have injuries in your arms, wrists, legs, or thighs. Avoid if you have a blood pressure problem.

Benefits of Dandasana

• It helps to strengthen the arms, wrist, and spine.
• It tones the abdomen.
• It also strengthens the spine muscle and lengthens it.

Steps of Dandasana

• Lie flat on the ground.
• Taking the arms forward near the chest. Place your hands on the ground a little before the shoulders.
• Now keep the body raised on both palms.
• Spread the fingers of the hand and put the entire weight of the body on the claw.
• Try to maintain your body straight.
• Hands will be straight. Don’t hold your knees.
• Try to be in this pose for 40 to 60 sec.
• This is one round do it for 3 to 4 rounds.

Warrior 1 (Virabhadrasana I)

yoga for beginners poses for strength flexibility and relaxation: Warrior 1 pose or virabhadrasana is a standing yoga pose as an exercise in modern yoga. The name virabhadrasana came from the Sanskrit word Vira means warrior, Bhadra which means good and asana means pose or posture.

Benefits of virabhadrasana 

• This pose helps to stretches the lungs, shoulders, chest, thigh, ankles, neck, and belly.
• This posture helps to strengthen the arms, back muscles, thighs, ankles, and shoulders.

yoga for beginners poses for strength flexibility and relaxation

Steps of virabhadrasana 

• Stand in mountain posture, breathe in, and open legs 3:30 to 4 feet.
• Turn your left foot 3 to 3.5 feet inwards and your right foot in 90 degrees outward. Align the right heel with the left heel.
• While exhaling, try to rotate your torso to 90 degrees to the right. You may not be able to fully rotate the torso. So, do as much as you can.
• Slowly, raise your hands until the hands come straight in line with your torso, join the palms and point the fingers towards the sky.
• Keep in mind that if your back is straight if your back is not straight or a little bend then you may have pain in the lower back over time.
• Hold your left heel firmly on the ground and bend the right knee until the knee is over the straight. If you have so much flexibility, then parallel your thigh from the ground.
• Raise your head and keep your eyes on your fingers. Breathe in and out 5 times in total so that you can stay in the posture for 30 to 60 seconds.
• As the strength and flexibility in your body start increasing, then you can extend the time for this yoga to more than 60 sec but less than 90 seconds.
• Now, repeat this pose from the opposite leg.

Warrior pose 2 (virabhadrasana 2)

yoga for beginners poses for strength flexibility and relaxation: This yoga pose is the second pose in the three series of virabhadrasana. It gives a nice stretch to your shoulders, ankles, and legs.

Benefits of Virabhadrasana 2

• This yoga pose helps to stretch and strengthens the ankles and legs.
• This posture stretches the groins, chest, lungs, and shoulders.
• It helps to stimulate abdominal organs.
• It relieves stress, backaches, especially beneficial for women in the second trimester of pregnancy.
• Medicinal for osteoporosis, sciatica, infertility, carpal tunnel syndrome, and flat feet.

yoga for beginners poses for strength flexibility and relaxation

Steps of Virabhadrasana 2

• Stand in tadasana(mountain pose). Take a breath in and open the legs from 3.5 to 4 feet.
• Fold your left foot in 45 to 40 degrees inward and right foot in 90 degrees outward, aligning your right heel with the left heel.
• Slowly raise your hands until the hands are straight in the direction of your shoulders.
• Keep in mind that if your back is straight if your back is not straight or a little bend then you may have pain in the lower back over time.
• Hold your left heel firmly on the ground and bend the right knee until the knee is over the straight. If you have so much flexibility, then parallel your thigh from the ground.
• Turning the head 90 degrees to the right so that you can keep the sight on the fingers of the right hand, take a few breaths in and out 5 times so that you can stay in the posture for 30 to 60 seconds.
• slowly as your body starts increasing strength and flexibility. You can increase the time by more than 60 seconds but less than 90 seconds.
• Now repeat this pose from the opposite leg.

Warrior pose 3 (virabhadrasana 3)

This yoga pose is the last pose in the three series of virabhadrasana. This is a little harder than virabhadrasana 1 and 2.

Benefits of Virabhadrasana 3

• Strengthens the ankles, legs, shoulders, and muscles of the back.
• It helps to tone the abdomen.
• It helps to improve balance and posture.

yoga for beginners poses for strength flexibility and relaxation

Steps of Virabhadrasana 3

• Stand in mountain pose.
• Now keeping both your legs straight, tilt your upper body downwards, and try to keep both your hands on the floor.
• With both hands on the floor, raise your left leg and try to straighten the left leg from the back.
• Now, slowly raise both your hands.
• Move your torso upwards and bring it parallel to the floor.
• Now straighten both your hands and bring them parallel to the ground.
• In this position, your arms, torso, and legs will be in a straight line.
• Balance on your right foot and try to stay in this posture for at least 15 to 30 seconds.
• Now, repeat this pose from opposite legs.

Mountain pose (Tadasana)

yoga for beginners poses for strength flexibility and relaxation: This yoga pose is a standing yoga pose. Most of the yoga is done by standing in the tadasana and this is the most important yoga of standing yoga pose.

This name is taken from the Sanskrit word tada which means mountain and asana which means posture.

Benefits of Tadasana

• This helps to improve posture.
• It helps to strengthen the thigh, knees, and ankles.
• It makes the abdomen and buttock hard.
• It helps to reduce flat feet.

Steps of Tadasana 

• For doing this yoga pose stand straight.
• Now put your hand over the head and while breathing, slowly pull the whole body.
• Feel the stretch from the leg’s toe to the hand’s fingers.
• Keep this state for some time and breathe in and out.
• This is one round.
• Do this yoga pose at least 3 to 4 times.

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yoga for beginners poses for strength flexibility and relaxation