Yoga Asanas: Yoga Poses for Beginners

Starting yoga can feel confusing at first. There are so many yoga poses, yoga asanas, yoga poses with names, yoga asanas names, and online yoga poses images that beginners often don’t know where to begin. The good news? Yoga is not about perfection. It is about learning the right yoga position, understanding correct yoga steps, and feeling better in your body step by step.

In this blog, we’ll walk you through easy yoga poses, explain yoga asanas with names, and introduce beginner-friendly yoga exercises. This complete guide to asana yoga will help you understand asanas in yoga, different types of yoga asanas, and how regular practice improves flexibility, strength, posture, and calmness.

What Are Yoga Asanas?

Yoga asanas, also known as yogasana or yoga postures, are physical positions practised in yoga to balance the body and mind. Each yoga asana is a structured yoga step designed to stretch, strengthen, and relax the body.

For beginners, asanas of yoga are gentle movements that:

• Improve flexibility
• Build basic strength
• Improve posture
• Reduce daily stiffness
• Help the body relax naturally

Learning yoga asanas names and following a yoga poses and names chart or yoga poses chart makes it easier to practise safely and correctly.

Why Beginners Should Start with Simple Yoga Poses

If you’re new, the key is to start slow with easy yoga poses. Beginner-friendly yoga poses and names focus on alignment and breathing rather than complexity.

As a beginner, starting with easy yoga poses helped my body adjust without pain or strain. Practising simple yoga exercises consistently felt more sustainable than pushing into advanced poses too early.

These basic yoga exercises help the body adjust gradually, making yoga sustainable. With regular practice of simple yoga postures, many people notice:

• Less body tension
• Better posture
• A calmer mind
• Deeper physical relaxation

Standing Yoga Asanas for Beginners

These standing asanas and standing yoga poses form the foundation of asanas in yoga. They build strength, stability, balance, and posture while preparing the body for advanced yoga poses with names.

From personal experience, standing yoga asanas were the most energising. These yoga poses helped reduce stiffness caused by long sitting hours and improved balance within a few weeks of regular practice.

1. Konasana (Sideways Bending Pose)

Konasana is a simple yet effective yoga pose where one arm stretches upward while the body bends sideways.

Benefits:

Konasana is one of the most effective yoga asanas for beginners that improves flexibility and balance, releases tension from the spine and hips, helps relieve constipation, and reduces daily stress stored in the body through gentle yoga exercises.

Who should avoid:

• People with knee, hip, spine, or neck injuries, blood pressure issues, migraine, or diarrhoea.
• Konasana-2 is another variation where both arms are used for the sideways bend.

2. Katichakrasana (Standing Spinal Twist Pose)

Katichakrasana is a standing yoga asana and one of the simple yoga poses for beginners. In this yoga pose, the body gently twists from side to side, which helps keep the spine flexible and active.

Benefits:

Katichakrasana is one of the effective yoga asanas that helps strengthen the spine, neck, and shoulders. This yoga pose improves digestion, helps relieve constipation, and reduces stiffness in the back and waist.

Who should avoid:

People with hernia, spinal problems, knee injuries, or heart conditions should avoid this standing yoga asana or practise it only with guidance.

3. Hastapadasana (Standing Forward Bend Pose)

Hastapadasana is one of the most basic yoga poses for beginners and an important standing yoga asana. In this yoga pose, you gently bend forward from the hips, allowing the spine to stretch and relax.

Benefits:

This yoga pose stimulates the nervous system, improves blood flow, and helps calm the mind. Regular practice of this yoga exercise stretches the back and leg muscles, reduces stiffness, and improves overall posture.

Who should avoid:

People with back, neck, leg injuries, or serious spinal conditions should avoid this standing yoga asana or practise it only under expert guidance.

4. Ardha Chakrasana (Standing Backward Bend Pose)

Ardha Chakrasana is a standing yoga asana that gently bends the body backward, helping open the chest and shoulders. This yoga pose is simple and suitable for beginners, making it one of the useful yoga asanas to improve flexibility and body balance.

Benefits:

Ardha Chakrasana is one of the effective yoga poses that stretches the front upper torso and improves chest flexibility. This yoga asana helps tone the arms and shoulders while strengthening the back muscles.

Who should avoid:

People with injuries in the arms, neck, back, hips, or those with balance issues should avoid this standing yoga asana or practise it only under guidance.

5. Trikonasana (Triangle Pose)

Trikonasana involves a gentle side stretch that helps improve flexibility, balance, and body awareness. As a simple yoga exercise, Trikonasana is suitable for daily practice and works well for overall physical and mental health.

Benefits:

Trikonasana is among the effective yoga asanas that help improve digestion and support better gut health. This yoga pose helps reduce anxiety, back pain, and stiffness in the spine.

Who should avoid:

People with joint injuries, heart issues, low blood pressure, or frequent dizziness should avoid this standing yoga asana or practise it only under proper guidance.

6. Virabhadrasana (Warrior Pose)

Virabhadrasana is a powerful standing yoga asana that builds strength, stability, and confidence. This yoga pose is ideal for beginners who want to improve body strength through simple yoga exercises. It is especially helpful for people with a sedentary lifestyle or long sitting hours.

Benefits:

Virabhadrasana is one of the effective yoga asanas that increases stamina and energy levels. This yoga pose strengthens the arms and legs while improving overall body balance. Regular practice of this yoga exercise is helpful for frozen shoulder and reduces stiffness caused by lack of movement.

Who should avoid:

People with joint injuries, blood pressure issues, or heart problems should avoid this standing yoga asana or practise it only under expert guidance.

7. Prasarita Padahastasana (Wide-Leg Forward Bend)

Prasarita Padahastasana is a calming standing yoga asana where the legs are kept wide apart and the body bends forward gently. This yoga pose is suitable for beginners and works well as a grounding yoga exercise that relaxes both the body and mind.

Benefits:

Prasarita Padahastasana is one of the effective yoga asanas that provides a deep stretch to the hamstrings and lower back. This yoga pose helps calm the mind, reduce mental fatigue, and release tension stored in the body. Regular practice of this yoga exercise improves flexibility and creates a sense of balance and stability.

Who should avoid:

People with back, knee, or neck injuries should avoid this standing yoga asana or practise it with support. Pregnant women, especially in the third trimester, should modify or avoid this yoga pose.

8. Vrikshasana (Tree Pose)

Vrikshasana, also called the Tree Pose, is a popular standing yoga asana for beginners. In this yoga pose, one foot is placed on the inner thigh of the other leg while the arms are raised overhead, helping the body balance like a tree.

Benefits:

Vrikshasana is one of the useful yoga asanas that strengthens the legs, improves balance, and opens the hips. This yoga pose also enhances concentration, mental focus, and body awareness.

Who should avoid:

People with knee, ankle, or hip injuries, vertigo, or high blood pressure should avoid this standing yoga asana or practise it with support.

9. Paschim Namaskarasana (Reverse Prayer Pose)

Paschim Namaskarasana is a standing yoga asana that involves bringing the palms together behind the back in a prayer position. This yoga pose gently opens the chest and shoulders while encouraging an upright posture and mindful breathing.

Benefits:

Paschim Namaskarasana helps open the chest and shoulders, improves posture, releases stiffness in the upper back, and calms the mind. This yoga pose is beneficial for improving shoulder flexibility and promoting mental relaxation.

Who should avoid:

People with shoulder injuries or severe shoulder stiffness should avoid this yoga asana or practise it only under guidance.

10. Garudasana (Eagle Pose)

Garudasana is a standing yoga asana that combines balance, strength, and focus. In this yoga pose, the arms and legs are wrapped around each other, which helps improve coordination and stability.

Benefits:

Garudasana improves balance and coordination, strengthens the legs and core muscles, and enhances concentration. This yoga pose is also helpful for people experiencing stiffness related to rheumatism and sciatica.

Who should avoid:

People with knee, neck, or lower back problems should avoid this yoga pose or practise it carefully with support.

11. Utkatasana (Chair Pose)

Utkatasana is a powerful standing yoga asana where the body bends slightly at the knees as if sitting on an imaginary chair. This yoga pose builds strength while improving balance and mental endurance.

Benefits:

Utkatasana strengthens the legs, back, and core muscles, improves balance, and builds willpower. This yoga pose also enhances body awareness and stability.

Who should avoid:

People with knee, ankle, or lower back injuries should avoid this yoga asana or practise it under expert supervision.

Sitting Yoga Asanas for Beginners

These sitting asanas and sitting yoga poses are essential types of yoga asanas for flexibility, digestion, and mental calmness. They are commonly shown in yoga asanas images with names and beginner yoga poses charts.

Sitting yoga poses felt especially calming after a long day. Regular practice helped ease lower back tightness and made digestion feel lighter and more comfortable over time.

1. Janu Shirasana (One-Legged Forward Bend Pose)

Janu Shirasana is a sitting yoga asana and one of the simple yoga poses for beginners. In this yoga pose, one leg is stretched forward while the other leg is bent, and the body gently bends forward over the extended leg.

Benefits:

Janu Shirasana is an effective yoga asana that improves flexibility in the hamstrings and lower back. This yoga pose massages the abdominal organs, supports digestion, calms the mind, and is a beneficial yoga exercise for daily practice.

Who should avoid:

People with knee or lower back injuries should avoid this yoga asana or practise it only under expert guidance.

2. Paschimottanasana (Seated Forward Bend Pose)

Paschimottanasana is a classic sitting yoga asana and one of the most popular yoga poses for beginners. In this yoga pose, both legs are stretched forward and the upper body bends over the legs, creating a deep stretch along the spine.

Benefits:

Paschimottanasana helps stretch the spine, shoulders, and hamstrings. This yoga pose improves digestion, relaxes the nervous system, and is an effective yoga exercise for flexibility and mental calmness.

Who should avoid:

People with hamstring or back injuries should practise this yoga asana with care or under supervision.

3. Poorvottanasana (Upward Plank Pose)

Poorvottanasana is a sitting yoga asana where the body lifts into a reverse plank position with hands and feet on the floor. This yoga pose strengthens the upper body and improves posture.

Benefits:

Poorvottanasana strengthens the arms, wrists, spine, and core muscles. This yoga pose improves respiratory function, stimulates the thyroid gland, and supports better posture and balance.

Who should avoid:

People with wrist, shoulder, or neck injuries should avoid this yoga asana.

4. Ardha Matsyendrasana (Half Spinal Twist Pose)

Ardha Matsyendrasana is a sitting yoga asana that involves a gentle twist of the spine. This yoga pose is ideal for beginners to maintain spinal health and improve digestion.

Benefits:

This yoga asana increases spinal flexibility, improves oxygen flow, aids digestion and detoxification, and reduces stiffness in the back.

Who should avoid:

People with back or neck injuries should practise this yoga pose only under expert guidance.

5. Baddha Konasana (Butterfly Pose)

Baddha Konasana is a sitting yoga asana that opens the hips and stretches the inner thighs. This yoga pose is simple, relaxing, and suitable for beginners.

Benefits:

Baddha Konasana improves hip flexibility, supports better bowel movement, relieves menstrual discomfort, and enhances circulation in the pelvic region.

Who should avoid:

People with knee or lower back injuries should avoid this yoga pose or practise with modifications.

6. Padmasana (Lotus Pose)

Padmasana is a meditative sitting yoga asana that helps stabilize the body and calm the mind. This yoga pose is commonly used for meditation and pranayama practices.

Benefits:

Padmasana promotes mental calmness, helps manage anxiety, improves digestion, and supports deep focus and relaxation.

Who should avoid:

People with knee or hip injuries should practise this yoga asana with proper support or modifications.

7. Marjariasana (Cat Stretch Pose)

Marjariasana is a sitting yoga asana that involves gentle forward and backward movements of the spine. This yoga pose improves flexibility and releases tension from the back.

Benefits:

Marjariasana improves spinal flexibility, enhances digestion, reduces back stiffness, and relaxes the mind.

Who should avoid:

People with severe spinal or neck problems should practise this yoga pose cautiously.

8. Eka Pada Raja Kapotasana (Pigeon Pose)

Eka Pada Raja Kapotasana is a sitting yoga asana that deeply stretches the hips, pelvis, and lower back. This yoga pose is beneficial for releasing stored tension.

Benefits:

This yoga asana opens the hips, improves posture, enhances flexibility, and helps relieve stress and anxiety.

Who should avoid:

People with hip or knee injuries should avoid this yoga pose or practise only under guidance.

9. Shishuasana (Child Pose)

Shishuasana is a relaxing sitting yoga asana that gently stretches the spine and promotes deep relaxation. This yoga pose is often used as a resting posture.

Benefits:

Shishuasana calms the nervous system, releases tension from the body, relieves constipation, and supports mental relaxation.

Who should avoid:

People with severe knee issues should practise this yoga asana with caution.

10. Chakki Chalanasana (Mill Churning Pose)

Chakki Chalanasana is a sitting yoga asana that involves circular movements of the upper body while seated. This yoga pose helps improve digestion and core strength.

Benefits:

Chakki Chalanasana improves digestion, reduces abdominal fat, strengthens core muscles, releases back tension, and is an effective yoga exercise for beginners

Who should avoid:

People with back or abdominal injuries should practise this yoga asana carefully.

11. Vajrasana (Thunderbolt Pose)

Vajrasana is a simple sitting yoga asana and one of the best yoga poses for digestion. This yoga pose can be practised after meals and before meditation.

Benefits:

Vajrasana aids digestion, reduces stress, strengthens the legs and back, and improves focus and calmness.

Who should avoid:

People with knee or ankle injuries should practise this yoga pose using proper support.

12. Gomukhasana (Cow Face Pose)

Gomukhasana is a sitting yoga asana that stretches the shoulders, chest, hips, and thighs. This yoga pose helps release physical and mental tension.

Benefits:

Gomukhasana improves shoulder and hip flexibility, opens the chest, enhances body balance, and helps reduce anxiety and stress.

Who should avoid:

People with knee, hip, or shoulder injuries should practise modifications or avoid this yoga asana.

Lying-Down Yoga Asanas

Lying-down yoga asanas are relaxing yet strengthening yoga exercises that help release deep muscle tension. These yoga postures improve flexibility, posture, and recovery and are often included in yoga poses images for beginners.

Lying-down yoga asanas became my go-to for recovery days. These yoga postures helped release deep muscle tension and made the body feel rested without heavy effort.

1. Vasisthasana (Side Plank Pose)

Vasisthasana is a lying-down yoga asana where the body balances on one arm and the side of the foot. This yoga pose builds strength while improving balance and stability.

Benefits:

Vasisthasana strengthens the core muscles, arms, and legs. This yoga pose improves balance, body coordination, and overall posture.

Who should avoid:

People with wrist, shoulder, or lower back injuries should avoid this yoga asana or practise it under guidance.

2. Adho Mukha Svanasana (Downward Facing Dog)

Adho Mukha Svanasana is a popular lying-down yoga asana where the body forms an inverted V-shape. This yoga pose stretches the entire body and refreshes the mind.

Benefits:

This yoga asana lengthens the spine, stretches the hamstrings and shoulders, relieves fatigue, reduces mental tension, and improves blood circulation.

Who should avoid:

People with wrist pain, shoulder injuries, or severe back issues should practise this yoga pose with caution.

3. Makara Adho Mukha Svanasana (Dolphin Plank Pose)

Makara Adho Mukha Svanasana is a lying-down yoga asana performed on the forearms, strengthening the upper body and improving posture.

Benefits:

This yoga pose builds strength in the shoulders, arms, and core muscles. It improves posture and prepares the body for advanced yoga poses.

Who should avoid:

People with shoulder, neck, or elbow injuries should avoid this yoga asana.

4. Dhanurasana (Bow Pose)

Dhanurasana is a lying-down yoga asana where the body bends backward like a bow. This yoga pose deeply stretches the spine and abdominal muscles.

Benefits:

Dhanurasana improves flexibility of the spine, stimulates digestion, strengthens the back muscles, and energises the body.

Who should avoid:

People with back injuries, hernia, or high blood pressure should avoid this yoga pose.

5. Bhujangasana (Cobra Pose)

Bhujangasana is a gentle lying-down yoga asana where the chest lifts upward while the lower body remains on the floor. This yoga pose is ideal for beginners.

Benefits:

Bhujangasana reduces stress and fatigue, strengthens the spine, improves flexibility, and promotes relaxation.

Who should avoid:

People with severe back pain or recent abdominal surgery should practise this yoga pose carefully.

6. Salamba Bhujangasana (Sphinx Pose)

Salamba Bhujangasana is a supported lying-down yoga asana where the upper body rests on the forearms. This yoga pose offers a mild backbend and deep relaxation.

Benefits:

This yoga asana improves blood circulation, gently stretches the spine, relieves lower back tension, and calms the nervous system.

Who should avoid:

People with spinal injuries should practise this yoga pose only under guidance.

7. Viparita Shalabhasana (Superman Pose)

Viparita Shalabhasana is a lying-down yoga asana where the arms and legs lift off the floor simultaneously. This yoga pose strengthens the back and core muscles.

Benefits:

This yoga pose strengthens the lower back, improves posture, enhances spinal stability, and increases overall body strength.

Who should avoid:

People with severe back pain or spinal issues should avoid this yoga asana.

8. Shalabhasana (Locust Pose)

Shalabhasana is a lying-down yoga asana where the legs lift upward while lying on the stomach. This yoga pose strengthens the spine and improves digestion.

Benefits:

Shalabhasana improves back flexibility, strengthens spinal muscles, stimulates digestion, and reduces lower back stiffness.

Who should avoid:

People with hernia, back injuries, or pregnancy should avoid this yoga pose.

9. Urdhva Mukha Svanasana (Upward Facing Dog)

Urdhva Mukha Svanasana is a lying-down yoga asana where the chest opens upward while the body is supported by the hands and feet. This yoga pose energises the body.

Benefits:

This yoga asana strengthens the arms and wrists, opens the chest and shoulders, improves posture, and enhances spinal flexibility.

Who should avoid:

People with wrist, shoulder, or lower back injuries should practise this yoga pose with caution.

Lying on Back Yoga Asanas

Lying-on-back yoga poses calm the nervous system and support digestion, circulation, and deep relaxation. These yoga positions are ideal for recovery and are widely practised using yoga poses with names references.

1. Naukasana (Boat Pose)

Naukasana is a lying-on-back yoga asana where the legs and upper body are lifted together, forming a boat-like shape. This yoga pose strengthens the abdominal muscles and improves overall body balance.

Benefits:

Naukasana improves digestion, boosts blood circulation, strengthens core muscles, and enhances body coordination.

Who should avoid:

People with back pain, hernia, or recent abdominal surgery should avoid this yoga asana.

2. Setu Bandhasana (Bridge Pose)

Setu Bandhasana is a lying-on-back yoga asana where the hips lift upward while the shoulders remain grounded. This yoga pose gently stretches the spine and chest.

Benefits:

Setu Bandhasana reduces anxiety, calms the brain, improves spinal flexibility, and helps relieve fatigue.

Who should avoid:

People with neck, back, or spinal injuries should practise this yoga pose with caution.

3. Matsyasana (Fish Pose)

Matsyasana is a lying-on-back yoga asana where the chest opens upward while the head gently rests back. This yoga pose improves posture and encourages deep breathing.

Benefits:

Matsyasana improves posture, relieves stress, expands the chest and lungs, and reduces stiffness in the neck and shoulders.

Who should avoid:

People with neck problems or high blood pressure should avoid this yoga asana.

4. Pawanmuktasana (Wind-Relieving Pose)

Pawanmuktasana is a lying-on-back yoga asana where the knees are drawn toward the chest. This yoga pose gently massages the abdominal organs.

Benefits:

Pawanmuktasana improves digestion, relieves gas and bloating, enhances lower back flexibility, and reduces stiffness in the spine.

Who should avoid:

People with severe back pain, hernia, or recent surgery should practise this yoga pose carefully.

5. Sarvangasana (Shoulder Stand)

Sarvangasana is a lying-on-back yoga asana where the body is balanced on the shoulders with the legs raised upward. This yoga pose is known for its full-body benefits.

Benefits:

Sarvangasana improves blood circulation, reduces stress, supports hormonal balance, and promotes mental calmness.

Who should avoid:

People with neck injuries, high blood pressure, or heart problems should avoid this yoga asana.

6. Halasana (Plow Pose)

Halasana is a lying-on-back yoga asana where the legs move over the head, stretching the spine deeply. This yoga pose promotes relaxation and flexibility.

Benefits:

Halasana calms the nervous system, improves spinal flexibility, aids digestion, and reduces fatigue.

Who should avoid:

People with neck, back, or spinal injuries should avoid this yoga pose.

7. Natarajasana (Lying Body Twist)

Natarajasana is a gentle lying-on-back yoga asana that involves twisting the body to one side. This yoga pose encourages deep relaxation.

Benefits:

This yoga pose releases spinal tension, relaxes the body and mind, improves digestion, and supports deep relaxation.

Who should avoid:

People with severe spinal issues should practise this yoga asana with caution.

8. Vishnuasana (Side-Lying Pose)

Vishnuasana is a relaxing lying yoga asana performed on one side of the body. This yoga pose is often used for rest and relaxation.

Benefits:

Vishnuasana reduces stress, improves relaxation, supports better sleep quality, and calms the nervous system.

Who should avoid:

People with shoulder or hip discomfort should use support while practising this yoga pose.

9. Shavasana (Corpse Pose)

Shavasana is a resting lying-on-back yoga asana where the body remains completely relaxed. This yoga pose is usually practised at the end of a yoga session.

Benefits:

Shavasana provides deep mental and physical relaxation, reduces anxiety, relieves insomnia, and helps the body recover fully.

Who should avoid:

There are no major restrictions, but people with lower back discomfort may use support under the knees.

Conclusion

From regular personal practice, beginner-friendly yoga poses and simple yoga exercises have shown real benefits in reducing stiffness, improving posture, and calming the mind without feeling physically overwhelming. Understanding yoga asanas with names, following a yoga poses chart, and learning different types of yoga asanas makes daily practice easier and more effective.

Even a few minutes of easy yoga poses each day can improve flexibility, balance, sleep quality, and overall well-being. Start slow, follow correct yoga steps, listen to your body, and allow these asanas of yoga to become a natural part of your daily routine.