Here are some yoga poses for beginners

1. Mountain Pose (Tadasana) – This pose improve your balance and concentration. It also helps to calm the mind. This pose is the best yoga pose for beginners.

How to do :-

1. Stand with your foot together, arms at your sides and palms facing forward.
2. Distribute your weight equally on both feet and ground, down through all four corners of each foot.
3. Engage your leg muscles and draw your kneecaps up to activate your thighs.
4. Lengthen your tailbone down toward the ground and engage your abdominal muscles to support your lower back.
5. Roll your shoulders down & back, and draw your shoulder blades towards each other to open your chest.
6. Lengthen your neck and draw your chin slightly back so that your ears are over your shoulders.
7. Relax your facial muscles and gaze softly ahead.
8. Take slow, deep breathes in and out through your nose, feeling grounded and steady like a mountain.

2. Downward-Facing Dog (Adho Mukha Svanasana) – This pose strengthen your arms and shoulders, as well as helps in stretching the calves and spine. This pose is great for relieve stress. This pose is also the best and comfortable yoga pose for beginners.

How to do :-

1. Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Spread your fingers wide and press firmly into your hands, lifting your palms off the mat slightly.
3. Tuck your toes under and lift your knees off the mat, coming into an inverted V-shape.
4. Straighten your arms and legs, pressing your hips up and back.
5. Keep your head and neck relaxed, gazing at your navel or between your legs.
6. Press your heels down toward the mat and lengthen through your spine and the backs of your legs.
7. Breath deeply in and out through your nose, holding the pose for several breaths.

3. Cat and Cow Pose (Marjaryasana/ Bitilasana) – Cat and cow pose warms your spine and stretch your back and neck also. This pose is great for relieve stress and also in improving circulation in the spine.

How to do :-

a) Cat Pose (Marjaryasana):

1. Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
2. Inhale and round your spine towards the ceiling, dropping your head down and drawing your navel closeer to your spine.
3. Before doing next pose, hold few breath.

b) Cow Pose (Bitilasana):

1. From the “cat” position, exhale and drop your stomach towards the floor, lifting your head and tailbone towards the ceiling.
2. Inhale and return to the “cat” position, rounding your backbone in the direction of ceiling.
3. Repeat these two poses, smoothly for several rounds.

4. Child’s Pose (Balasana) – This pose is a great way to relax. It helps in stretching the hips, thighs and ankles. This is also great pose for relieve stress and great yoga pose for beginners.

How to do :-

1. Begin on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Spread your knees apart so that they’re wider than your hips, and bring your big toes to touch behind you.
3. Lower your hips back toward your heels and stretch your arms out in front of you.
4. Rest your forehead on the mat and relax your entire body, letting go of any tension or stress.
5. Take slow, deep breaths in and out through your nose, feeling the stretch in your hips and thighs with each inhale and the release of tension with each exhale.

5. Cobra Pose (Bhujangasana) – This pose is an excellent way to counteract the outcome/effects of sitting for long periods of time. This also helps in relieve anxiousness from the shoulders.

How to do :-

1. Begin by lying on your belly with your legs extended behind you and the tops of your feet flat on the mat.
2. Place your hands on the mat under your shoulders, elbows close to your sides, and fingertips pointing forward.
3. Press into your arms and raise your chest off the mat, keeping your elbows close to your sides and your shoulders relaxed.
4. Draw your shoulder blades down and back, and engage your abdominals to support your lower back.
5. Keep your gaze forward or slightly upward, avoiding straining your neck.
6. Hold the pose for several breaths, and then release back down to the mat.

6. Seated Forward Bend (Paschimottanasana) – This pose is great way to stretching the lower back as well as calming the mind.

How to do :-

1. Begin by sitting on the mat with your legs extended in front of you, toes pointing up and heels on the ground.
2. Sit up tall and inhale to extend your spine.
3. Exhale and slowly begin to fold forward from your hips, leading with your chest and reaching your arms toward your feet.
4. Keep your spine long and your shoulders relaxed, avoiding rounding your back or straining your neck.
5. If you can reach your feet, you can gently hold onto them, but if not, you can hold onto your shins or ankles.
6. Breathe deeply in and out through your nose, feeling the stretch in your hamstrings and the release of stress with each exhale.
7. Hold the pose for several breaths or as long as you like, and then slowly release back to an upright seated position.

7. Butterfly Pose (Baddha Konasana) – This pose is also known as Bound angle pose. It helps in stretching the inner thighs and lower back and may also helps in improving flexibility. This is a relaxable yoga pose for beginners.

How to do :-

1. Begin by sitting on the mat with your legs extended in front of you.
2. Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides.
3. Bring your heels as close to your pelvis as you easily can, while keeping your feet firmly together.
4. Place your arms on your ankles or shins, and inhale to extend your spine.
5. Exhale and gently fold ahead from your hips, keeping your spine long and avoiding rounding your back or straining your neck.
6. You can use your elbows to gently press your knees down towards the mat to deepen the stretch.
7. Breathe deeply in and out through your nose, feeling the stretch in your hips and groin with every inhale and the release of anxiety with every exhale.
8. Hold the pose for some breaths or as long as you like, and then slowly release back to an upright seated position.

8. Corpse Pose (Savasana) – This pose is often used at the end of practice as it is best way for relaxation and helps in reducing the stress and anxiety. This is a very easy and comfortable yoga pose for beginners.

How to do :-

1. Lie down on your back on a mat, with your legs extended and your arms at your sides, palms facing up.
2. Close your eyes and take a few deep breaths, allowing yourself to relax and let go of any stress in your body.
3. Allow your legs and arms to relax heavy on the mat, and soften your shoulders away from your ears.
4. Relax your jaw and allow your tongue to relax gently on the roof of your mouth.
5. Bring your focus to your breath, taking slow, deep breaths in and out through your nose.
6. Scan your body from head to toe, noticing any areas of anxiety or pain and allowing them to release with each exhale.
7. If your mind begins to wander, gently bring your focus back to your breath and the present moment.
8. Stay in the pose for several minutes, or as long as you like, and when you’re ready to come out of the pose, take a few deep breaths and slowly begin to wiggle your fingers and toes, then roll onto your side and take a few more breaths before slowly coming up to a seated position.