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Top 4 Yoga poses for beginners

Updated on June 15, 2015

No wonder most of the pains in our body are due to bad postures and nothing is better than yoga to get rid of them. Being a yoga student for past 4 years, I personally place yoga practice on top. The term 'yoga' is a Sanskrit word meaning 'connection' and it is not only just about a bunch of postures but the way of connecting the outer body with the inner self. It is an ancient eastern practice and holds the most essential place in the world of alternative medicines. Regular practice not only keeps one in a good shape but also provides deep peace of mind. In addition, for sure a healthy body cannot be devoid of a healthy mind. Apart from relieving one from a bad posture, it also has several other health benefits and out of them stress reduction is the most important one. Each posture has its own beneficial effects with almost no side effects.

It is true that there are various complicated yoga postures but before moving to that these top four postures are definitely going to help you to give a good start. These are quite easy to do and if practiced regularly keep your health in a good condition.

Trikonasana or triangle pose


The term trikonasana is derived from Sanskrit word 'trikona' meaning triangle and asana meaning 'pose’. Hence, also known as the triangles pose.

Steps to perform the triangle pose.

  1. Stand straight and bring your feet closer. Hands should touch your side with your palms facing downwards.
  2. Place your feet apart as shown in the image.
  3. While inhaling raise your hands to your sides so that it is parallel to the ground.
  4. Now while exhaling bend your right side and try to touch your right toe/ calf.If possible you can even place your hands on the ground.
  5. Left arms should be parallel to your feet.
  6. Breathe normally. Remain in this position for 20-30seconds (for beginners).Increase the time according to your comfort.(Maximum 5 minutes).
  7. Return to your original position.(follow step 1)
  8. Repeat the same steps with the other side and continue practicing it for 3-4 times with alternate sides.


  • Improves and stimulates blood circulation.
  • Controls high blood pressure.
  • Helps to get rid of stress and anxiety.
  • Provides great cure for indigestion.
  • Helps to stimulate kidney function.
  • Reduces fat from waist and thigh areas.
  • Increases concentration level.

Trikonasana precautions

The pose shouldnot be practiced if one is suffering from extreme back pain.It is also not allowed for migrain sufferers.

If you experience dizziness then avoid looking down.

In case of neck of pain donot look up during the final stage.Look straight or down towards the floor.

If blood pressure level is high and if you are prone to diarrhea then restrain from practicing the asana

Cobra Pose(bhujangasana)

Bhujangasana | Source

Bhujangasana has been divided into two Sanskrit words 'bhujanga' meaning 'snake' and 'asana' meaning posture. Hence also known as the snake/cobra posture. The cobra like style of this asana is probably the reason it has achieved this name.

How to perform the cobra pose

  1. Lie flat on your stomach on a comfortable surface. Ensure that your feet are close enough to touch each other with their tops against the floor.
  2. Spread your hands on the floor under your shoulder and place your elbows parallel and close to your torso.
  3. Close your eyes and take a deep breathe in. Slowly raise your chest, head and abdomen.
  4. Hold the position for ten seconds.
  5. Now gently with the support of your hands pull your torso back of the floor.
  6. While exhaling bring back your abdomen, chest and head back in their original position.
  7. Repeat the steps 2-times. Make sure not to overdo the exercise.

Health advantages of the cobra pose

  • Eases the symptoms of asthma.
  • Cures indigestion.
  • Ensures proper blood supply to the body, especially throughout the spinal and pelvic region.
  • Stretches and strengthens the muscles of arms,shoulders, chest and abdominals.
  • Helps to relieve stress and fatigue.
  • Reduces lower back stiffness.
  • Clears the passages of heart and lungs.
  • Improves menstrual disorders.

Some Precautionary Tips

Avoid practicing it during pregnancy, abdominal surgery recoveries and during menstruation.

In the beginning, do not overdo or overstretch your back. Always maintain your comfort level.

Bow pose

Dhanurasana | Source

The bow pose in Sanskrit is termed as dhanurasana.'dhanur' means bow and asana means posture/seat. The body of the practitioner acquires the structure of a bow while performing the pose.

How to do the posture correctly

  1. Lie flat on your stomach and place your legs wide apart. Your arms should be fixed by the side of your body. Chin should touch the floor.
  2. Fold your knees and gently stretch back your hands to hold your ankles.
  3. While inhaling lift your chest off the ground. Stay still in this posture for 10-15 seconds and focus your attention on your breath. Relax as much as possible.
  4. Now, while exhaling return to the first position by bringing your legs, chest and chin back to the floor.
  5. Repeat the exercise 2-3 times.

How the bow pose is benificial

  • Cures back pain
  • Helps in digestion
  • Keeps a proper check on breathing problems
  • Good for relieving stress and anxiety
  • Tones the back and abdominal area
  • Relieves constipation

Precautions to Be Taken While Performing Dhanurasana

Avoid the pose completely if suffering from any sort of backbone disease.

Do not practice during pregnancy and menstruation

Tree pose or Vrikshasana


‘Vriksha' Means 'tree' and 'asana' means seat. In Vrikshasana /tree pose lifted hands (in Namaste mudra) and thighs gives the body a tree like structure while practice.

Some benefitsof tree pose

The main purpose of this yoga pose is to balance your mind and improve concentration.

It also helps to maintain body balance and improves focus.

Legs and arms become strong if practiced correctly.

Steps for the tree pose

1. Stand straight and place your arms by the side of your body.

2. Bending your right knee place your right foot on top of your left thigh.

3. While inhaling, raise your hands straight above your head and fold your hands (follow the image). Make sure to maintain body balance by looking straight. Remain in this position for 5 seconds.

4. Gently while exhaling, bring your right leg back to the floor and place your arms back to your sides.

5. Repeat it for two to three times.

Precautions for the tree pose

Do not perform this pose if suffering from migraine or insomnia

Do not raise hands for too long if you are having cardiac issues

Should not be performed if a person is suffering from low or high blood pressure

Some more tips

  • If any discomfort is, felt during practice then cease doing that particular pose
  • It is best to take professional help so that postures are performed correctly.
  • Try to perform all the postures in correct way
  • Follow the precautions very carefully
  • For persisting aches or pains, seek medical help
  • Try to refrain from yoga while pregnancy or take your doctor's advice before performing any pose
  • Absolutely stay away from yoga during menstruation
  • If practicing at home use proper guided videos or books

Yoga can be defined as a complete nutrition for mind, body and soul. The body is a gift from the supreme and it is our duty to keep it in a good position. Regular practice of Yoga is not only great for physical health but also soothes the mind. Calmness of mind can be realized during the first session itself. It keeps one less angry and more focused. One amazing fact of the practice is that it is a great tool for spiritual development and after constant practice one starts developing some extra awareness and starts changing their perception towards the world. Obviously, the new way of thinking is more positive than before. The above are the most basic postures that are going to be helpful for beginners.

So continuous practice and being mindful towards precautions makes all over yoga experience of a person extremely joyous and peaceful.

© 2015 Trisha Chakrabory


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    • choosetolive profile image

      Ravi and Swastha 2 years ago from London, Canada

      Hi Aishi,

      I can see, quite a lot of effort put in this hub. Hub overall is good and very useful information indeed. Voted up. Thanks for sharing.