Basic YOGA ASANAS for GOOD HEALTH – for Beginners and all Age Groups

Yoga, with its harmonious and healing nature, will leave you astonished after knowing the many benefits it offers. Watching the yogis perform complex yoga asanas while demonstrating great flexibility will leave you quite curious, and you may believe that performing these asanas is quite challenging. Well, this blog will change your perception by listing the best asanas of yoga for beginners. 

Yoga is a phenomenal practice that affects the mind, body and soul of a person. The yoga poses mentioned are quite simple and can be practised by people of all age groups. Keep reading to learn how simple it is to indulge in the activity of online yoga classes.

Easy Yoga Poses for Beginners 

1. Tadasana

Tadasana is also known as the “mountain pose” and is also a basic pose of Yoga. This asana will help you correct your posture, improve flexibility, and strengthen your legs. It will tone your hips and stomach. As this asana gives your hips and spine a deep stretch, it is advisable to perform it before going to sleep. 

If you are suffering from Parkinson’s disease, then tadasana will help you increase the agility of your spine. Practicing this pose daily for 10 to 15 seconds will help you deal with stress and promote heart health. Try to perform it at least 10 times in a row for best results.

2. Uttanasana

Uttanasana is a pose that will intensely stretch the entire back, especially the spine and the hips. It is formally known as the “standing forward bend pose”. You should hold this asana for 5 to 10 seconds.  

If you are facing digestion issues, practicing this yoga asana will help to resolve them. 

If you are surfing the internet to find hair loss remedies and get clear skin, then this asana will come to your rescue. While you perform it, you bend towards the ground, increasing the blood flow in the face, neck, and head.

3. Virabhadrasana

Virabhadrasana is super easy yoga for beginners. It consists of 3 words, “Vira,” which means warrior; “Badra,” which means promising; and “Aasan,” which refers to posture.

Practising this asana will help strengthen your arms, shoulders, and thighs. It is also extremely beneficial for your cardiovascular system.

4. Adho Mukha Svanasana

This asana is an inverted asana, also known as “Downward Dog Pose”.  It helps you stretch the muscles of the legs and is very revitalizing. If you practice this pose, it will help you strengthen your muscles while diverting the blood supply to your brain.

If you are having sleepless nights, then performing Adho Mukha Svanasana before bed will help you get a peaceful night’s sleep. It should be practiced for 1 to 3 minutes. 


Vrikshasana is formally known as the tree pose. There are about 38 variations of the pose. If you want to relax the entire body, then Vrikshasana will help you soothe and relax the entire central nervous system. 

The purpose of performing this asana is to improve the balance and stability of the legs. Practising it will help you reduce the risk of sciatica. 

6. Bhujangasana

Bhujangasana, also known as the cobra pose, is performed in the cycle of Surya Namaskar. This asana has numerous benefits for body fat. Bhujangasana is also well known for keeping your heart healthy and improving blood circulation, making it a perfect yoga for beginners.

7. Marjariasana

Marjariasana is a combination of the Sanskrit words “marjari”, which means cat, and “asana,” which means posture. It involves sitting on all fours [two hands and two legs] and stretching the back like a cat.

This yoga asana is considered very good for the back as it stretches the spine and improves flexibility. 

Marjariasana has a ton of benefits for digestion, and it also helps to reduce breathing problems. 

8. Balasana

This yoga for beginners is a restorative pose that is known for its calming and relaxing properties. It will gently stretch your lower back, hips and thighs. As this one is a counter asana we recommend you perform this before and after Sirsasana. 

Benefits of Balasana: 

  • It will help you release tension in the chest, back, and shoulders. 
  • If you face dizziness or fatigue during the day or while performing your workout, it is highly advised to perform Balasana
  • If you are dealing with anxiety and depression,, we recommend Balasana as it will facilitate mental health rejuvenation.

9. Baddha Konasana

Baddha Konasana, also known as Cobbler’s Pose, is a go-to pose if you want to strengthen your hips and inner thighs. This pose will promote blood circulation, enhance breathing, and open up the chest. 

Are you into chakra activation, then? Baddha Konasana is said to activate the Muladhara chakra, which is also formally known as the root chakra. 

If you have headaches and are stressed all the time, practice this yoga asana daily, and you will see your headaches vanishing in no time! Also, try to pay attention to the breathing pattern, as it will help you calm down and reduce anxiety. 

 10. Supta Matsyendrasana

Are you looking to detoxify your body with the help of yoga asana? Supta Matsyendrasana is the perfect asana for you. It is a gentle posture that will stretch the spine, back, shoulder, and thighs all while your body is at rest. 

Supta Matsyendrasana is a Sanskrit word that translates to “Supta,” which means reclined, “Matsya,” which means fish, and “asana,” which means pose. 

Practicing this asana will not only strengthen your hips and back, but if you are facing any digestion issues, performing this asana will help you relieve them. 

11.  Shavasana

Last, but not least, is the Shavasana. This one is a resting asana, which is typically performed at the end of the session. 

There are numerous benefits to performing Shavasana, namely, calming down your central nervous system. If you have a hectic schedule and always roam around carrying stress, then practicing the asana will help you reduce anxiety and stress. 

Start your Sattva Yoga Journey

SattvaConnect is the best platform to incorporate yoga into your daily life, regardless of whether you are in any age group. From online yoga retreat to online yoga classes, they’ve got it all. Their online yoga courses are curated according to different experience levels, so you can practice the ones that suit your skills.

Visit SattvaConnect Now! 

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