7 Easy Yoga Asanas For Beginners this World Yoga Day

Fancy yoga asanas and benefits are everywhere – Google searches, social media, print media, and even Whatsapp forwards. But this ancient form is much more than those pretzel poses. If you have never tried it, start now. Here are some simple yoga asanas for beginners!

Yoga Asanas that You Can Easily Master

These basic poses keep you healthy and in shape, improve your strength, and manage stress, among other benefits. Let’s get started.

1. Tadasana (Mountain Pose)

The name ‘Tadasana’ comes from ‘Tada,’ which means mountain. Also known as the mother of all yoga asanas, this is easier to start with.
It strengthens your legs, stomach, and hips.

Yoga Asanas for Beginners - Tadasana


  • Stand with your feet slightly apart.
  • Place your hands at the sides.
  • Raise and stretch them.
  • Hold the position for a few seconds.
  • Release

2. Vrikshasana (Tree Pose)

One of the easy yoga asanas, Vrikshasana, strengthens your spine and legs.

Yoga Asanas for Beginners - Vrikshasana
Vrikshasana (Tree Pose)


  • Get in the position of Tadasana.
  • Place your right foot high up your left thigh.
  • Join your arms over your head.
  • Keep your spine straight.
  • Count 8-10 breaths.
  • Switch to the other leg.

3. Uttanasana (Standing Forward Bend)

This is another yoga asana for beginners. Uttanasana improves blood circulation, works on your spine, and stimulates the digestive system.

Yoga Asanas for Beginners - Uttanasana
Uttanasana (Standing Forward Bend)


  • Bend forward.
  • Put your hands on the floor.
  • Extend the stretch and lift your tailbone.
  • Hold for a few seconds.
  • Release.

4. Trikonasana (Triangle Pose)

Trikonasana tones your body and promotes deep breathing.

Yoga Asanas for Beginners - Trikonasana
Trikonasana (Triangle Pose)


  • Stand with your feet wide apart
  • Stretch your arms out to the sides, and then stretch your right leg out (90 degrees). Then, turn your left toes (45 degrees)
  • Put your right hand on your right ankle/knee.
  • Lift your left arm.
  • Look up to your left hand.
  • Count 7-8 breaths.
  • Release.
  • Switch to the opposite side.

5. Balasana (Child Pose)

Greet World Yoga Day with Balasana, which is among the most straightforward and basic yoga asanas. It relaxes your back and stimulates the internal organs.

Yoga Asanas for Beginners - Balasana
Balasana (Child Pose)


  • Get on all fours.
  • Bring your knees and feet together.
  • Put your buttocks on your heels.
  • Stretch your arms forward.
  • Touch the floor with your forehead.
  • Release.

6. Baddha Konasana (Butterfly Pose)

Ideal for women, this easy yoga asana calms the mind, induces relaxation, and works on the kidneys and digestive system.

Yoga Asanas for Beginners - Baddha Konasana
Baddha Konasana (Butterfly Pose)


  • Sit with your back straight.
  • Fold your knees and join your feet.
  • Hold your feet and push your knees to the ground.
  • Count a few breaths.
  • Release.

7. Shavasana (Corpse Pose)

Once you are done with your yoga asanas for beginners, relax with this asana.

Yoga Asanas for Beginners - Shavasana
Shavasana (Corpse Pose)


  • Lie down on your back.
  • Put your arms beside you with palms up.
  • Close your eyes and relax.
  • Hold the position for a few minutes.

So, these were some easy yoga asanas for beginners to start with on International Yoga Day. Don’t strive for perfection; instead, aim to improve every day. Once your body gets used to it, go for the Surya Namaskar (Sun Salutation) – the ultimate asana for various health benefits.

However, understand your body and take up the asanas accordingly. If you are looking for a yoga mat to practice on comfortably, check out this selection. And hey, if you want some great music to go with your yoga, we have something for you!

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Written by Nidhi

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