Easy Yoga Poses For Beginners

Yoga exercises help in many ways. People do yoga exercises to stay fit and healthy, both in physically and mentally. In the initial stage, we require some easy Yoga poses to relax and loose our muscles. After few days, gradually we can start doing harder yoga poses.

Beginners should start with the yoga poses which are calm and gentle, and so that, they would like to do them. Here are some yoga exercises which help in stretching the muscles present in the back and by that the back pain reduces. Here are some easy Yoga Poses which will be easy for you to do at home.  

1. Mountain Pose (Tadasana)

This is one of the best yoga exercises for the beginners.  This is one of the easy yoga poses and you can do it comfortably.

Keep your feet close to each other and stand straight. Unite your hands in namaskar mudra and keep it at your heart. Stand erect and try to raise your shoulders towards the ceiling.  Then, focus on letting the energy to pass from your feet to your hands and also to the different body parts.

2.Tree Pose (Vriksasana)

First do mountain pose.  After that, raise the left foot and keep flat on the  right thigh as shown in the picture. Try to put the toes of your left foot just above the right knee and keep your hands near your heart in namaskar mudra.

In this pose, you have to stand straight pointing your shoulders and fingers towards the ceiling as you do in mountain pose. Besides this, you can do this pose by raising your arms upward and as a result your muscles will be toned.

3. Cow Pose (Bitilasana)

This yoga pose is good for them who suffer from back pain. It works tremendously in easing back ailments. Cow Pose is mainly done with cat pose in a “flow”. It means that these two yoga poses are carried out one after another.

Put your hands at shoulder width apart, and knees must be at hip-width apart. Keep your eyes upward and curve your back with breathing out and push your butt out at the back of you.

4. Cat Pose (Marjaryasana)

After finishing cow pose, round your back as shown in figure by pushing it towards the ceiling with breathing in. You need to do cow and cat pose one after other with taking deep breaths for best results.  They are opposite to each other and if you do these poses you can move your body in different directions. If you put pressure on a particular part of the body, then, do the opposite pose to make free that tension.

These two poses are best for beginners to loosen the muscles of the back and it let anybody to perform any strenuous activities after practicing this. If you like, you can also perform them at the end of any work for relaxation.

5. Child’s Pose (Balasana)

Child pose is a healing pose.  To do this, sit on the ground in a kneeling position and place the tops of your feet flat on the floor.

Without putting pressure, lightly sit on the heels and at this time, the heels must be faced outside. Bend forward, stretch the hands to the front side, place them on the ground and also touch your forehead to the ground.

This pose is just like resting or meditation.  It both relaxes the body and decrease back pain as the muscles of the back get stretched in this pose.

6. Half Spinal Twist (Ardha Matsyendrāsana)

This yoga exercise helps in making your body a twist and is good for your back.

If you do a lot of work on your back or sit for whole day before computer, then it is best to stretch the muscles in the back and to ease back pain.

Bend your both the knees, keep the right knee bent over the left knee and the left leg should be on the ground. Keep the right palm on the ground behind you and place the left hand on the right leg as shown in the figure.

Softly turn your upper body part until you feel better.  Avoid pushing yourself much behind.  Take 5-6 breaths, and then repeat the same on the other side.

7. Lotus Pose (Padmasana)

Most of the times we do lotus pose during meditation.Initially beginners should hold this pose for few seconds as it can get a lot of strain on the knees.

Sit normally by folding the knees. Then, lift your left foot and place the top of your left foot close to the point where your hip folds near the groin.  Then, lift the right foot and put on the left leg near to the point where your other hip creases at the groin. Take 5-6 deep breaths in Lotus pose by keeping the spine erect. This pose also helps in stretching the muscles of the back and easing back pain.