New to yoga? We will guide you through the 7 basic yoga poses for beginners which will cover all your body muscles and give you a good stretch. Yoga is one of the most effective practices for relaxing the body and calming the mind. It’s not just a workout — it’s a way to reconnect with your breath, posture, and inner peace.
Yoga Poses For Strength & Stretch
We have shortlisted 7 simple yoga poses for you which you can perform anywhere at home. All you need is a flat surface and a mat. So bring your yoga mat to perform these simple yoga poses.
These poses will not only help stretch the muscles but also improve flexibility, body awareness, and balance. Over time, regular practice can lead to enhanced physical fitness and mental well-being.
These Are The 7 Basic Yoga Poses
- Baddha Konasana – Bound Angle Pose
- Uttanasana – Standing Forward Bend
- Janu Sirsasana – Head To Knee Pose
- Trikonasana – Triangle Pose
- Surya Namaskar – Sun Salutation
- Balasana – Child Pose
- Utkatsana – Chair Pose
1. Baddha Konasana – Bound Angle Pose
Baddha Konasana is also known as the Bound Angle Pose. It’s a very easy pose to do by sitting on the floor and joining the soles of the feet together. Try to bring the knees down and then up gently, holding the feet with your hands.
Perform the Bound Angle Pose for 5 minutes. This pose is great for hip opening and improving the flexibility of the spine and lower back.
Precaution: Never perform the Bound Angle Pose if you are on your menstruation cycle or suffering from a knee injury or pain.
2. Uttanasana – Standing Forward Bend
Stand straight with hands on the hips. Take a deep breath and exhale. Bend your upper body and try to touch your head with your knees. If you can’t reach your knees, then bring your upper body as close to the knees as possible. Make sure your legs are straight and then touch the ground with your hands.
Uttanasana gives your hamstrings a deep stretch and also helps relieve stress and fatigue. It can also be helpful in improving blood circulation to the brain, reducing anxiety, and calming the nervous system.
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3. Janu Sirsasana – Head To Knee Pose
Sit on the floor and keep your legs straight. Take a deep breath, bend forward, and then hold your feet with your hands. Try to get your head as close to your knees as you can. Hold this pose for a few seconds and continue breathing deeply in and out.
This yoga pose (Janu Sirsasana) helps with back pain by strengthening the spine. It is also beneficial for the liver, kidneys, and digestion.
Another added benefit is that this pose helps in fighting mild depression and improves emotional health by calming the mind.
4. Trikonasana – Triangle Pose
Take a deep breath and move your legs apart to form a wide stance. Then bend your upper body to one side and try to touch your foot with the same-side hand while the other arm points straight upward. Make sure your legs are not bending. Repeat the same movement on the opposite side.
Trikonasana improves balance and strengthens the legs and core. It also opens up the chest and shoulders and helps in lengthening the spine.
Note: Trikonasana is not suitable for individuals suffering from severe back pain or spinal injuries.
5. Surya Namaskar – Sun Salutation
Start with the Uttanasana pose (forward bend), then move into a plank position. Bring one leg close to your chest, lift your upper body, and stretch your arms overhead while breathing deeply. Repeat this movement with the other leg.
Surya Namaskar, or Sun Salutation, is a complete body workout. It engages almost all the major muscle groups of your body. It helps improve flexibility, energizes the body, and can be used as a warm-up for more advanced yoga poses.
Practicing Surya Namaskar daily helps in balancing hormones, improving digestion, and enhancing blood circulation. It also brings mental clarity and boosts energy levels throughout the day.
6. Balasana – Child Pose
Get onto your knees and sit back on your ankles. Then bend forward, placing your forehead on the floor and letting your stomach rest on your thighs. Stretch your arms forward and relax.
Child Pose is a must-do yoga pose, especially for beginners. It helps release tension in the back, shoulders, and chest. It strengthens the spine, opens up the hip muscles, tones the thigh muscles, and serves as an excellent stretch for the ankles.
This pose is also used for relaxation between more difficult poses and helps bring the body into a calm and meditative state.
7. Utkatasana – Chair Pose
Stand straight with your feet together. Slowly bend your knees to a 45-degree angle while pushing your hips backward, as if you are about to sit on an invisible chair. Raise your arms overhead and hold the pose for 5 to 10 breaths.
Chair Pose is an excellent exercise for toning leg muscles, especially the thighs, glutes, and calves. It also strengthens the spine and promotes balance and stability.
This pose builds strength and endurance in the lower body and is great for improving posture and body control.
Benefits of Performing Yoga Poses
There are several benefits of doing yoga poses, ranging from physical health to mental well-being. Yoga poses help correct the posture of your body, reduce stiffness, and increase flexibility. Even more, yoga is widely considered an effective method for relieving stress, anxiety, and mild depression.
Practicing yoga also enhances body awareness, improves concentration, and builds inner strength. It can be a powerful tool to create harmony between the mind and body.
Pro Tip: Try to use a yoga mat and comfortable yoga pants if possible. These are specially designed for yoga practice and offer better grip and flexibility while performing different poses.
What To Do After Doing Yoga Poses?
After performing all the yoga poses, you will feel a visible difference in your body. Your spine will feel more open and aligned, and your hip muscles will feel stretched and relaxed. You may also notice improved flexibility and lighter body movement throughout the day.
Make sure to end your yoga session by lying down on your back and relaxing for 5–10 minutes. This resting pose, also known as Savasana, allows your body to absorb all the benefits of the practice and helps calm the mind.
If you are finding it hard to do yoga at home or lack motivation, then we suggest you to look for nearby yoga classes or join online yoga sessions. Practicing under a trained instructor can help you understand the poses better and avoid injuries.
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