Having a flexible and fit body, being able to do any yoga poses, and staying fit and healthy are some of the common things we all desire, but with all these some of us still don’t know where to start, or which yoga asana we need.

For beginners, ideal yoga poses are those which would develop flexibility, increases muscle strength, and would help them to have a relaxed deep sleep.

But the main benefits of yoga aren’t just having a fit and flexible body,

The main benefits of yoga are having mental well-being, and reducing stress, which will calm your mind and that will also help you in your physical well-being. 

There are certain times in all of our lives when we are facing anxiety and going through stress when cannot explain it or turn it down, we would suggest that take a deep breath and try out these easy but beneficial yoga asanas, which would also help you to lose weight.

There are the best 15 yoga asanas for beginners we have listed,

Sukhasana

It is the easiest yoga for beginners which is easy as well, the name of this asana brings its benefits,

“Sukh” means when you feel happy, or you feel joy and pleasure.

“Asana” means posture, so Sukhasana means the posture which gives you joy, pleasure, and happiness.

This posture is very relaxing trust me, so we will learn this step by step.

• Sit on the mat with your legs stretched in front of you.
• Bend the left leg and place the left foot underneath your right thigh.
• Do the same with the opposite leg also.
• Now place your palms on your knees, and relax your shoulders.
•  Keep your spine and neck straight, and take a deep breath.
• Now release the breath slowly, and keep doing this until you feel relaxed.

You can turn on some relaxing music behind, and it will help you to relax your mind, and even though it is the easiest yoga pose, you will be surprised to know that it carries so many other benefits also.

Yes, you must know the benefits of this yoga pose which are

• Great to improve our body posture, and also helps to strengthen our back muscles.
• Helps to reduce stress and anxiety.
• Increases the flexibility of our lower body muscles, i.e., thigh, knees, and feet.
• It works as a warmup pose for the more difficult yoga poses.

Tadasana

It is also a very easy asana that can be done by beginners. This is also known as the Mountain pose.

“Tada” means mountains, and “Asana” means the posture that we already know.

 We will learn it step by step-

• So, the first step is, to stand straight on the mat with your feet a few inches apart.
• Then inhale and bring your arms up on the crown of your head, and interlock your fingers.
• You should not be touching your head, keep a few inches gap between your hands and head.
• Now exhale and stretch your hands towards the ceiling, as well as your heels.
• In this stage flip your hands towards the ceiling and keep breathing normally.
• Now inhale and keep the posture for 4-5 seconds.
• Then exhale slowly and release your hands.  

Now come to the benefits of this asana,

• it keeps our body and minds calm, helps to release stress
• helps to improve our body balance and posture.
• It increases awareness
• Also helps to strengthen our leg and thigh muscles.

Setubandasana

Setu bandana is also known as the bridge pose. “Setu” means bridge and “Bandha” means binding, it is very similar to the pelvic lift exercise which we have already shared in our Exercise to increase height in 1-month post.

You can check the steps from there by clicking the link below.

https://www.fitnessfeasts.in/2022/05/exercise-to-increase-height-in-1-month.html

the benefits of this asana are,

• Strengthen your back muscles and stretches your spine.
• Helps to reduce anxiety, stress, and depression.
• Helps to get relief from back pain.
• Improves digestion.

Adho Mukha Svanasana

Adho Mukha Svanasana is known as the Downward Facing Dog exercise also, it is also a pose for beginners, and though it’s not that easy to do, but we will learn it in a very easy process.

we have already shared this in our Exercise to increase height in 1-month post.

You can check the steps from there by clicking the link below.

https://www.fitnessfeasts.in/2022/05/exercise-to-increase-height-in-1-month.html

now let’s get into the benefits of this exercise,

• It helps to strengthen your core and target your lower abdominal muscles.
• It also targets your leg muscles and stretches your calves, hamstrings, and feet.
• This asana helps to burn your belly fat and will help you to get a flat belly.
• It also strengthens your bones and stretches your spine and shoulders.
• As you will be in an upside-down V position, it helps to improve the blood flow to your brain.
• And last but not least it helps to improve your body posture.

Virabhadrasana

Virabhadrasana is known as Warrior pose also, this asana is great to improve the sense of balance and body posture.

It’s a bit complex but very beneficial as well, we will learn it step by step. So, let’s get started.

• First, stand straight with your legs and shoulder width apart, now place one foot 90 degrees outwards and one foot 15 degrees outwards to the front.
• Place your hands on hands on your hips and turn your shoulders, chest, and pelvis forward toward the ground.
• Now inhale and bring your arms up over your head and make a Namaste pose.

Uttanasana

Uttanasana is another extremely beneficial yoga, which we will learn today, this one is also called the Standing Forward Bend exercise.

“Ut” means intense and “Tan” means Extend, as you can guess from the name you need to extend your body by bending it forward.

we have already shared this in our Exercise to increase height in 1-month post.

You can check the steps from there by clicking the link below.

https://www.fitnessfeasts.in/2022/05/exercise-to-increase-height-in-1-month.html

There are so many benefits of this asana,

• It strengthens your lower body muscles, such as hamstrings, hips, calves, thighs, and knees.
• Helps to reduce stress and anxiety, and helps to calm your mind.
• Stretches your spine and increases flexibility.
• It squeezes your abdominal muscles and improves digestion.
• It may also help to improve high blood pressure, and helps to reduce headaches and insomnia.

Malasana

Malasana is also known as the Garland pose. It’s a deep squat pose in yoga, the target muscle of this yoga are the Hips, ankles, quads, and groin muscles. This is also a very easy pose for beginners, we will discuss all the benefits and step-by-step instructions of this pose, so let’s start.

• Stand straight on the mat with your feet width apart.
• Bend your knees and lower your hips towards the floor as you are doing squat.
• Take your upper arms inside your knees and make a prayer position by bringing your arms together.
• Keep your shoulders relaxed, spine straight, and hips moving towards the floor.
• Keep this pose for 5-10 seconds, and then release and come back on your legs straight, try repeating this pose 3-5 times a day.

Now we will discuss the benefits of this asana.

• Stretches hips and leg muscles.
• Strengthen ankles and feet.
• Opens hips and groin.
• Tone your abdominal muscles.
• Keeps pelvic and hip joints healthy.

Chakravakasana

Chakravakasana is also known as the Cat-Cow stretch. The target muscles of this yoga are the spine and abdominal muscles. This yoga is also for beginners, so it is meant to be very easy. Now we will learn the instructions step by step and will also get to know about the benefits.

• Start with a high plank pose on your yoga mat, then keep your keens down under your hips, and your wrists should be under your shoulders.
• Now keep your spine straight, and curl your toes under.
• Now inhale and get to the cow pose.
• Tilt your pelvis back towers the ceiling, stick up your tailbone, and drop down your belly towers the floor.
• Stretch your abdominal muscles by bending your spine, your abdominal muscles should be hugging your spine, by drawing your naval in.
• Keep this pose for 5-10 seconds.
• Now exhale and get to the Cat pose.
• Release the top of your feet on the floor, curl your spine upwards, and tuck your pelvis and tailbone inside.
• Draw your naval towards your spine, and drop your head.
• Repeat these poses with exhale and inhaling for 15-20 seconds.

Now let’s get into the benefits of this yoga-

• This yoga is great to improve your posture.
• Improves the flexibility of your back.
• Increases flexibility of your neck.
• Helps to remove back pain.
• Strengthen your spine.

Bhujangasana

Bhujangasana is a famous yoga pose which is also known as the Cobra pose, “Bhujanga” means snake, it is a very easy yoga pose but it can solve so many of your problems, we will discuss those, first, we need to learn how to do this asana.

we have already shared this in our Exercise to increase height in 1-month post.

You can check the steps from there by clicking the link below.

https://www.fitnessfeasts.in/2022/05/exercise-to-increase-height-in-1-month.html

The benefits of Bhujangasana are,

• Stretches your back muscles and shoulders
• Helps to reduce back injury or back pain.
• Tone your abdomen muscles, which may help to burn belly fat.
• Improves blood circulation, and helps in stress relief.

Baddha Konasan

Baddha Konasan is also known as Bound Angle Pose, “Baddha” means bound, and “Kona” means angle. This is a very easy pose for beginners, and it is very beneficial to improve your posture. It also helps to stretch core and thigh muscles. First, we will learn how to do this yoga pose.

• Sit straight on the mat, and keep your spine straight.
• Then bend your knees and let them fall open to the sides.
• Now draw the soles of your feet together, and hold them with your hands.
• Draw your upper body towards the floor, and try to touch your head with your feet.
• Relax your shoulders, and breathe slowly.
• Keep this pose for 2-5 minutes.
• Then release this pose by releasing your feet slowly.

This yoga pose is great for PCOD, it helps to stretch your inner thigh muscles as well as your lower abdomen muscles.

There are several other benefits of this pose as well which are

• Helps to reduce shoulder stress
• It offers plenty of benefits for women who are facing problems with menstruation.
• Strengthens and improves flexibility in the inner thighs, groins, and knees.
• Keeps our reproductive organs healthy.
• Helps to prevent prostate-related issues.
• Helps to discharge toxins from your body.