15 Basic Yoga Poses & Asanas for Beginners With Benefits of Yoga Poses

15 Basic Yoga Poses & Asanas for Beginners With Benefits of Yoga Poses-

Yoga Poses & Asanas is the best exercise for our body,
Benefits of Yoga Poses keeps our body healthy both inside and outside,
which helps us stay physically and mentally healthy.

Some people never do yoga Poses & Asanas just because they think yoga is very hard and difficult or they will not be able to do yoga Poses. Some people start yoga with some Basic Yoga Poses & Asanas which are difficult and initially provide trouble due to which they leave doing Yoga.

The beginnings of yoga should always be done with some simple Basic Yoga Poses & Asanas because it can be a bit difficult to do for Beginners. If you are going to start yoga then you can practice the 15 Basic Yoga Poses & Asanas are given below, it is very easy and also beneficial for health.

Today, we will tell you the best easy 15 Basic Yoga Poses & Asanas for Beginners
 and also explain about Health Benefits of Yoga Poses.

So let's know what are the Best Yoga Poses & Asanas for Beginners?

15 Basic Yoga Poses & Asanas for Beginners With Benefits of Yoga Poses-

1. Adho Mukha Svanasana Yoga poses.

How to do Adho Mukha Svanasana Yoga Pose-

1. First of all, you have to stand straight and keep the distance between the two legs.
2. After that gently turn downwards so that the shapes like V will be formed.
3. As you see in the photo given above, make a little more gap in between the two hands and feet.
4. While breathing, pull your waist backward with the help of fingers of your feet. Do not twist your feet and fingers
5. By doing this, you will get a good stretch behind your body, arms, and legs.
6. Take a long breath and wait for some delay in this yoga pause.

Benefits of Adho Mukha Svanasana Yoga Pose-

1. you get Strengthens the muscles.
2. The problems of like sinus go away.
3. The body gets good stamina.
4. Blood circulation improves.

2. Tadasana Yoga Pose-

How to do Tadasana Yoga Pose-

1. First of all stand with the help of your feet.
2. Make a little space between your legs.
3. After that with a long breath, lift the body slightly with the help of fingers of your feet and lift your two hands slowly upside.
4. After that, add one hand finger to another hand fingers.
5. Stay in this posture for at least 15-30 seconds and drag your body up and down.
6. After that gradually bring your fingers in normal condition.

Benefits of Tadasana Yoga Pose-

1. This posture proves to be more beneficial for those people who want to increase their length.
2. The currency improves.
3. Keeps away from spinal problems.

3.Sukhasana Yoga Pose-

How to do Sukhasana Yoga Pose-

1. First, lay a gap on the floor and sit down and twist both legs.
2. The feet twist in something like this that the lower part of one leg is seen out and the other one is under the thighs of the next leg.
3. After that sit straight and keep your reed bone upright.
4. Place your palms on your knees and hold wisdom posture.
5. Slowly take long breath and slowly exhale.

Benefits of Sukhasana Yoga Pose-

1. Backbone is a stretch, which helps in prolonging the backbone.
2. The width of the chest increases.
3. The mind gets peace.
4. Diseases related to anxiety, stress, and mental fatigue are removed.

4.Shavasana Yoga Pose-

How to do Shavasana Yoga Pose-

1. This is a very easy yoga posture, but it has very important benefits to the body.
2. Be the first one, use yoga mat at a flat place.
3. After that lie up and down and lie down.
4. Keep your legs separate from each other.
5. After that slowly breathe and leave for a few minutes.

Benefits of Shavasana Yoga Pose-

1. This gives the body comfort.
2. Improve focus / concentration

5.Virabhadrasana Yoga Pose-

How to do Virabhadrasana Yoga Pose-

1. First of all stand straight.
2. Keep a distance of 3-4 feet between the two legs.
3. Take long breathe and lift both hands in parallel to the ground and turn your head to the right.
4. After that exhale, turn your right leg into 90 degrees and turn slightly lower right.
5. Look at the photos to understand how to turn the legs.
6. After that, wait for some time in this position.
7. Do such 5-6 times.

Benefits of Virabhadrasana Yoga Pose-

1. This yoga posture gives strength to the legs and arms.
2. The lower part keeps the body healthy too.

6.Vrikasana Yoga Pose-

How to do Vrikasana Yoga Pose-

1. First of all put your two hands together and stand straight.
2. After that carefully keep your right foot on the thigh of your left foot and stand straight. See the photo to understand.
3. After that, gradually move both fingers upward and hold the prayer mudra.
4. Try to balance in this currency for at least 30-45 seconds.

Benefits of Vrikasana Yoga Pose-

1. Improving balance
2. To strengthen the thighs, legs, and backbone.

7.Setubandhasana Yoga Pose-

How to do Setubandhasana Yoga Pose-

1. In this yoga posture, you have to make your body like a bridge.
2. First, lie down on the ground and place your arms on either side.
3. Seeing the picture given in the picture, lift the lower part of your body.
4. Take a long breath in that currency and wait for approximately 25-30 seconds.
5. After that slowly bring your body down and bring it to the first posture.
6. Repeat this Yogas 4-5 times.

Benefits of Setubandhasana Yoga Pose-

1. Strengthens the chest.
2. Also, the rear and the backbone are also healthy.
3. The anxiety of the mind goes away.

8.Trikonasana Yoga Pose-

How to do Trikonasana Yoga Pose-

1. First of all stand straight and keep a little gap between your legs.
2. After that fold your right leg in 90 degrees.
3. After that, a little body tilted right on your right hand and touch your fingers to the right of your right foot and keep the left hand on top and keep it straight in the picture as given in the photo.
4. Pause in this currency for 1-2 minutes.

 Benefits of Trikonasana Yoga Pose-

1. The whole body gets good stamina.
2. Improves blood circulation.
3. kidney remains healthy

9.Ardha Matsyendrasana Yoga Pose-

How to do Ardha Matsyendrasana Yoga Pose-

1. First sit down straight down.
2. After that turn your left foot and try to touch the right side of your back. See the photo to understand.
3. After that move your right foot to the front of your left foot and keep it. The right leg should touch the ground on the next side.
4. After that, stretch your body towards the opposite side of the foot and drag it or try to touch the back from the back.
5. Pause in this currency for 20-30 seconds. Then repeat this yoga in the next direction.

Benefits of Ardha Matsyendrasana Yoga Pose-

1. Muscles get good stamina.
2. backbone strengthens.
3. Blood circulation occurs correctly.
4. Protects the body from constipation and indigestion.

10.Bhujangasana Yoga Pose-

How to do Bhujangasana Yoga Pose-

1. First, lie down on the lower side of the abdomen.
2. After that with a long breath, take the upper part of your bodies such as head, neck, shoulders, and chest upwards, as shown in the picture.
3. Pause in this currency for 20-30 seconds.
4. Then repeat this posture again 4-5 times

Benefits of Bhujangasana Yoga Pose-

1. Removes acidity and gas problems in the stomach.
2. Obesity is low.
3. Blood circulation occurs correctly.
4. Disorders of indigestion and constipation.

11.kati chakrasana Yoga Pose-

How to do chakrasana Yoga Pose-

1. Stand upright by adding legs.
2. While breathing in, keep the arms in front of each other, parallel the arms in front of them.
3. Keep the distance between your arms and shoulders.
4. While leaving the breath, turn the waist on the right and look at the left shoulder to the back. According to the advice given by Mr. sumit uniyal Yoga therapist, keep the feet in one place, this will give full warmth to the waist.
5. Keep the distance of the palms equally, do you feel the stretch in the lower part of your back.
6. While breathing, move back to the front.
7. Repeat while leaving the breath and moving this seat on the left.
8. Breathing and moving towards the front.
9. Take this posture on both sides for a while and then lower your breath by leaving the breath

Benefits of kati chakrasana Yoga Pose-

1. Relief from constipation.
2. Spinal cord and waist flexibility.
3. Beneficial for hands and feet muscles.
4. Resting the neck and shoulders strengthens the muscles and back of the stomach.
5. Beneficial for those sitting in or sitting in the office.

12.Hastapadasana Yoga Pose-

How dto do Hastapadasana Yoga Pose-

1. Stand up straight while keeping the legs together and keep hands with the body.
2. Keep your body weight evenly on both legs.
3. Take the breath in and take the hands above the head.
4. Take a breath, go ahead and bend toward the legs.
5. Stay in this state for 20-30 seconds and take deep breaths.
6. Keep your feet and spinal cord straight, keep your hands on the ground next to the toes of the foot or even on the feet.
7. Lean your chest towards the knees, raise the buttocks and tailbone(the last tip of the spinal cord) as much as possible), press the ankles downward, resting the head in this condition and comfortably Take the head towards the toes and take deep breaths.
8. Taking your breath in front and up, lift your hands forward and slowly.
9. Bring your hands with your body while breathing.

Benefits of Hastapadasana Yoga Pose-

1. Creates a pull in all the muscles found in the body every part of the body.
2. Increasing blood flow in the nervous system makes it enlightening.
3. The spinal cord strengthens
4. Activates the abdominal organs.

13.Ardha Chakrasana Yoga Pose-

How to do Ardha Chakrasana Yoga Pose-

1. Stand up straight while keeping the legs together and keep hands with the body.
2. Keep your body weight evenly on both legs.
3. Drag the breath inwards, move the hands over the head and the palms facing each other.
4. Pushing the buttocks slightly forward, lean towards the back slightly, keep your hands tied to the ear, keep the elbows and knees straight, keeping the head straight, lift your chest towards the ceiling.
5. Taking the breath in. Keep this condition for some time and then come back slowly.
6. Bring your hands down while breathing and relax.

Benefits of Ardha Chakrasana Yoga Pose-

1. Creates a pull in the upper part of the body (torso).
2. Strengthens hands and shoulders muscles.

14.Utkatasana Yoga Pose-

How to do Utkatasana Yoga Pose-

1. Stand straight while keeping a distance between the two legs.
2. Hands towards the ground while spreading hands towards the front, the holes are straight. Gently move the pelvis down as you knock the knees as if you are sitting on a fictional chair.
3. Stay in the same situation. Imagine feeling good in ecstasy, imagine sitting on a newspaper or typing on a laptop.
4. Keep in mind that your hands are parallel to the ground.
5. Sit upright while pulling the spinal cord with the awareness, relax.
6. Keep breathing and reap the newspaper and enjoy national and international news. Utkatasana in hindi
7. Slowly sitting in the chair and sitting down but keep in mind that your knees do not move beyond your fingers.
8. Slowly go down and then sit in Sudhasan. If you want to lie down on the back, you can relax.

Benefits of Utkatasana Yoga Pose-

1. Spinal cord, hips and chest muscles are good exercise.
2. Provides strength of the lower back.
3. Thighs, heel, leg and knee muscles get strength.
4. Balance in body and firmness in mind.

15.Janu sirsasana Yoga Pose-

How to do Janu sirsasana Yoga Pose

1. Sit straight in front of the legs spreading straight, keep the spinal cord straight.
2. Fold the left knee, place the left foot on the right thigh, the left knee remains on the ground.
3. Breathe, raise both hands above the head, pull the waist towards the right and drag it.
4. Lean forward from the joint of the hips while exhaling, keeping the spinal cord straight, increase the chin to the toes.
5. If possible, grasp the thumb of your feet, put the elbow on the ground, dragging the fingers and moving towards the front.
6. Stop breath. (Keep the situation)
7. Fill the breath, lift up the breath, lift the hands down from the side.
8. Repeat the whole process with the right foot.

Benefits of the Janu sirsasana Yoga Pose-

1. The bottom of the back becomes exercise.
2. Exercises of abdominal organs and shoulders are exercised.

So That Is '15 Basic Yoga Poses & Asanas for Beginners With Benefits of Yoga Poses'.
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