12 Basic Asanas That Will Help You Ease Being a Yoga Regimen

12 Basic Asanas That Will Help You Ease Being a Yoga Regimen

oga has a mysterious charm. Read about the many benefits and look at super flexible yoga.

So practicing asanas easily can be very interesting.

You may feel that difficult poses are impossible and yoga is not your cup of tea.

This article will change your perception of yoga.

This is easy and for everyone, no matter your age or fitness level.

Trust us and read on. So you will know how easy it is to get into yoga.

Yoga is an extraordinary practice that is far beyond routine practice.

It works on the mind, body and soul. This is not just a challenging body twisting pose.

When you combine your breath with movement, yoga becomes something beautiful.

This lifts you both physically and mentally.

Finally, you will realize that yoga is actually easy and easy.

It doesn’t matter if you are flexible or not.

Whether you are 5 or 80 years old, whether you are fit or fat because yoga is for everyone.

You need to free yourself from all worries, abandon all myths and practice.

Your journey through yoga will only bring you relaxation and joy.

This will help you reduce exercise and eliminate stiffness in your body.

12 Easy Yoga Poses for Beginners

1. Tadasana

Also Known As – Mountain Pose

Benefits – Tadasana is the mother of all asanas.

Most of the asanas are sourced from Tadasana.

The first thing this asana will do is to improve your posture to be right.

This will strengthen your legs, hips, and your stomach.

This pose will improve your spinal agility.

When you take the right attitude, everything else is right in its place.

How to do it – Stand up straight, and place your feet slightly apart.

Let your hands hang from your shoulder, next to your body.

Hold the muscles in the thighs, but make sure you don’t harden the lower abdomen.

Strengthen the inner arch of the ankle, and feel the energy flow from the foot to your head.

Turn your gaze up, and breathe. Feel the stretch in your body when you hold the pose for a few seconds.

Then release it.

To find out more about this asana, click here: Tadasana

2. Uttanasana

Also Known – Padahastasana, Hasta Padasana, Standing Bowed

Benefits – Uttanasana, when translated in Indonesian, is called the most powerful stretch.

This asana improves blood circulation and allows to increase fresh blood flow which is full of nutrients and oxygen to your head.

When this happens, you feel instantly rejuvenated.

This asana stimulates the kidneys, liver and digestive system.

Besides that, it also gives you a good stretch of back.

It calms your mind and reduces headaches and insomnia.

How to do it – Stand on Tadasana and take a deep breath. Bend when you exhale.

Fold your body at the waist.

Place your hands on the floor next to your feet which are parallel to one another.

Push your body forward as you extend the stretch and lift the tailbone.

Hold a few seconds and release.

To find out more about this asana, click here: Uttanasana

3. Virabhadrasana I

Also Known As – Soldier Pose

Benefits – this asana allows you to get benefits in your upper body.

This helps open your chest. In addition, this pose also works intensely on your back and legs.

Thus, stretching and strengthening them.

This is a very good asana for those who have desk jobs because it not only restores the health of the spine,

but also stimulates the metabolism.

This pose calms the mind and body and also helps you focus.

How to do it – Place your feet hip-width apart.

Now, turn it on your left foot, and let your right foot face forward.

Make sure that the left foot arch is on the same line as the right foot.

Lower the pelvis when you consider lunging.

Lift your arms above your head and look ahead.

You can beat and then hold the pose.

Maintain your balance and integrity when you hold this graceful pose.

Release and repeat with your left foot forward.

To find out more about this asana, click here: Virabhadrasana I

4. Adho Mukha Svanasana

Also Known As – Dogs Face Down

Benefits – First, this asana is great for your spine.

It extends the spine and removes all stress and tension in the spine.

In addition, it also provides good back thighs and helps strengthen the legs.

This eliminates a lot of burden from behind.

Blood circulation increases, and so does digestion.

You are left energized and rejuvenated after this asana.

How to do it – Position your body in your position.

Now, lift your knees off the floor and straighten them.

Place your feet on the ground.

This might be challenging for beginners.

No matter how your feet are, make sure that you feel comfortable and not in pain.

Take two steps back and move your hand forward to create an ‘V’ upside down with your body.

Your hips must be higher than your heart and your head lower.

Let your head hang when you hold the pose for a few seconds. Next release.

To find out more about this asana, click here: Adho Mukha Svanasana

5. Vrikshasana

Also Known As – Tree Pose

Benefits – The Vrikshasana is a great balancing pose.

This helps you improve your ability to focus and concentrate.

This asana strengthens the spine and legs.

It also helps neuromuscular coordination.

Through this asana, you can improve your ability to see and hear you.

This helps deepen the thorax too.

How to do it – Stand on Tadasana. Gently lift your right leg from the floor.

Next, hug your right knee.

After you get balance, open your right hip by turning the knee out.

Place your right foot on your left thigh and hold it in place.

As a beginner, you can use a wall for support.

Then, you can fold your hands in the middle of your chest.

Also, remember to set your sights on distant objects to help you focus and balance better.

After you release, repeat the asana with your left foot raised.

To find out more about this asana, click here: Vrikshasana

6. Bhujangasana

Also Known As – Pose the Cobra Snake

Benefits – these asanas have countless benefits. Of course, this works on your back,

but it also stimulates your digestive, reproductive, and urinary systems to help them work better.

Practicing this asana regularly helps open your chest and throat. Bhujangasana helps regulate your metabolism too.

How to do it – Lie down with your stomach facing the ground, making sure that your legs are stretched.

Place your elbows beside you. Gently lift your chest, and place your weight on your elbows.

Take a deep breath, and release.

To find out more about this asana, click here: Bhujangasana

7. Marjariasana

Also Known As – Cat Pose

Benefits – this asanas adds flexibility to the spine, improves blood circulation, and spinal fluid.

Coupled with calm your mind and relax your body.

This asana is also a large stomach toner because it slowly burns fat bags.

Therefore, this asanas helps in complete body detoxification.

How to do it – Ideally, these asanas are carried out in combination with Bitilasana and together, the asanas are called Cat-Cows.

To do Marjariasana, you must come to your fours. Then, inhale, and lift your spine when opening

beat it, which is to make it concave. Bring your chin to your chest.

Exhale and lift your chin to look up when your back is in a convex position.

This is Bitilasana.

Repeat these two asanas alternately, coordinated with your breath.

Asana must be done at least five times each for the best results.

To find out more about this asana, click here: Marjariasana

8. Balasana

Also Known As – Children’s Pose

Benefits – this asana is a relaxing pose.

It is intended to relax your back and calm your mind. In addition,

it also massages and flexes the internal organs, thereby stimulating them.

This releases stress that is trapped in the muscles and increases blood circulation.

Asana is very helpful for beginners.

If you feel dizzy or tired during exercise, breaking into these asanas will make it easier for you instantly.

How to do it – Come on crawling. Bring your legs together, and spread your knees

. Rest your stomach on your thighs and place your buttocks on your feet.

Your forehead must touch the ground. Stretch your arms. You can also place it next to your feet with your palms facing up.

To find out more about this asana, click here: Balasana

9. Setu Bandhasana

Also Known As – Bridge Pose

Benefits – This asana serves to straighten and strengthen your back.

It also helps open the chest and reduce thyroid problems.

This is a very good asana for women because it strengthens their reproductive system.

In addition, it also helps digestion.

This asana works wonderfully for those who suffer from insomnia, anxiety, and high blood pressure.

Setu Bandhasana calms the brain and relaxes the body.

How to do it – Lie on your back and bend your legs on your knees.

Lift your hips and return to the floor.

Do it slowly. Now, straighten your shoulders and stretch your arms as they rest on the floor so they reach your feet.

Take a few deep breaths as you hold the pose for a few seconds and release.

To find out more about this asana, click here: Setu Bandhasana

10. Baddha Konasana

Also Known As – Artisan Pose, Butterfly Pose, or Bose Corner Pose

Benefits – This is another amazing asana for women to practice.

This asana improves the health of their reproductive system and reduces menopausal and menstrual symptoms.

Practicing these asanas also ensures ease of labor (childbirth).

In addition, it also functions in the kidneys and digestive system.

With regular exercise, sciatica is relieved.

This asana also increases blood circulation and calms the mind.

This is a good pelvic opening.

How to do it – Sit on the mat with your legs stretched out.

Fold your knees, and join your feet in the middle. Straighten your back when you make yourself comfortable.

Hold your feet with the palm of your hand.

Now, press your knees to the ground, as much as you can. Hold the pose for a few seconds and release.

To find out more about this asana, click here: Baddha Konasana

11. Supta Matsyendrasana

Also Known As – Recumbent Circles, Lying Fish Pose, or Jathara Parivartanasana

Benefits – Twining can make amazing detox.

This asana reduces slow digestion, holds breath, aches and pains.

This makes you feel the energy being revived.

Your internal organs are tight and your lower body has good stretches.

Neural tension diminishes and is relieved.

How to do it – Lie on your mat with your back on the ground.

Stretch your hands on both sides of your body.

Now, lift and fold your right knee.

Turn your hips and place them on the left side of your body.

Turn your view to the right and hold the pose. Next release.

Repeat the asana with your left foot.

To find out more about this asana, click here: Supta Matsyendrasana

12. Shavasana

Also Known As – Corpse Pose

Benefits – this asanas really relaxes the body and makes it possible to benefit from exercise.

This gives you an energy boost and also allows you to concentrate better.

This asana is perfect for relieving stress and tension.

You can practice whenever you are stressed or feel low in energy.

How to do it – Lie on your back with your palm resting on your side and facing up.

Make yourself comfortable and make sure your body is in a straight line.

Close your eyes and concentrate on every part of your body.

Don’t let your breath go. Fully aware of every sensation in your body.

Stay focused at this time.

Keep in this position for a few minutes, then open your eyes as you prepare your mind and body for the rest of the day.

To find out more about this asana, click here:


These are some easy yoga poses for beginners.

This pose is just a small list that doesn’t cover all the basic asanas.

However, you can already see the great and varied benefits that this asana has.

If you practice several asanas every day, you will see a big change in your body.

You will definitely be missed again.

Leave a Reply

Your email address will not be published. Required fields are marked *