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Yoga Beginner Tips You Must Know



Yoga Beginner Tips You Must Know
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Yoga Beginner Tips You Must Know

This post on yoga beginner tips you must know, contains ideas, workouts, and all you need to know when beginning a new yoga practice.

Yoga offers several health advantages, including:


  • Effective fat burner
  • Enhanced energy
  • Better sex

  • Improved posture as a result of lower blood pressure
  • Less cravings
  • There are plenty of others.

Yoga is a fantastic discipline that focuses on breathing control, meditation, body control, and so much more.

While getting started might be scary, it is an extremely healthful method to nurture your mind, body, and spirit.


While starting into yoga might be difficult, these basic pointers can help you get started.

  1. Avoid wrist pain using this chart.

yoga wristWrist discomfort is the most common issue that newcomers confront…

While it is the most common complaint encountered in yoga courses, it is frequently caused by putting pressure on the improper place of the hand.


The idea is to press down forcefully onto the fingers to relieve wrist discomfort.

  1. Keep it simple.

The majority of fitness programs and workouts are based on difficult workouts with a lot of wild moves.


While there is a time and a place for it, it will not get you anywhere with yoga.


Instead, concentrate on mastering the fundamental poses for flexibility and fat burning rather than falling short of the 1,000+ available!

  1. Use a practice journal

You forget about 85% of what you don’t write down…


Yoga sessions are full of tiny discoveries and “aha!” moments because they bring incredible brain clarity…


You may also jot down postures that require improvement and other yoga tidbits you pick up along the road.

  1. Set your yoga mat out the night before

What better way to remind yourself of your commitment than to lay out your yoga mat every night? Seeing your mat first thing in the morning will serve as good reinforcement for your practice.


You may also place it at your front entrance so that you notice it every time you enter and leave your home.


This is a smart psychological method to keep yoga on your mind even when you’re exhausted after a long day!

  1. Yoga can help you lose a lot of weight!

Yoga has been shown in several studies to help the body burn more fat, consume better food, and regulate hunger cravings.


There are now scores of studies demonstrating how yoga may help people lose weight and that it is one of the most effective fat-burning fitness techniques available (especially for women).

If you appreciated this post about Yoga Beginner Tips You Must Know or have any queries, please leave a comment below!

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How to lose belly fat naturally in 1 week – 8 Proven Steps



How to lose belly fat naturally in 1 week – 8 Proven Steps
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How to lose belly fat naturally in 1 week – 8 Proven Steps

If you’re searching for how to lose belly fat naturally in 1 week and fast too, you’ve come to the right place!

Having belly fat ruins the fit of clothes and makes wearing a swimsuit a very self-conscious experience.

The worst part?

Getting rid of ugly stomach fat can be mind-numbingly frustrating to do.

In fact, when losing weight, it is one of the last places fat seems to budge.

Many people have experienced the frustration of losing a few pounds and still feeling as though their stomach has not made any improvement.

It’s tough to stay motivated when you don’t see results.  That’s why we’re going to teach you some of the basics of how to lose belly fat fast and get the flat sexy stomach you’ve always wanted.

If you really want to understand how to lose belly fat fast, you need first to understand what it is and what causes it.

What is Belly Fat?

Belly fat is the fat in the abdominal region and is the most dangerous type of fat there is.

If you’re here just for a cosmetic approach, we totally understand and will give you the right tools to get the flat stomach you want.

However, it is important to be aware that belly fat or “visceral fat” is some of the most harmful and dangerous fat there is.

While arm fat or thigh fat is unsightly, it’s belly fat and waist circumference, in particular, that is linked to heart disease, diabetes, increase cortisol release, and a whole bunch of other things you do not want to have.

In other words: It’s very dangerous to have.  So get rid of it not just to look sexy in your clothes, but also for a healthier and more vibrant life!

Once you understand what it is, the next most important question in the quest of how to lose belly fat fast is…

What Causes Belly Fat?

Having lots of visceral fat is caused by a few different factors:


This is the problem hidden in plain sight. Obviously, eating too much food leads to weight gain and more stomach fat.

However, don’t get hung up on the ‘calories in, calories out’ methodology just yet.  You will find that if you focus on eating the right foods, eating less is a natural result.

Hormone Imbalances – Specifically Cortisol

The stress hormone cortisol has been directly linked to higher abdominal fat distribution (1).

It’s important to get your hormones under control and minimize the amount of stress in your life to reduce belly fat.


Often missed in other solutions for how to lose belly fat fast, bloat often causes the stomach to look and feel larger than it should be.

This is usually caused by high sodium intake, excessive carbohydrate intake, and can be a sign of food intolerance.


Aging doesn’t help with stomach fat.

While this doesn’t mean that you can’t get a flat stomach past a certain age, it should be understood that the older you are, the harder you will likely have to work at it.

If you’re closing in on that AARP discount, don’t get too discouraged.  There are plenty of older people who maintain fit and trim waistlines with the right plan.

Alcohol Intake 

The final contributor to stomach fat is alcohol intake.

Again, studies have shown that alcohol and certain types of alcohol are directly associated with high amounts of belly fat.

As a general rule of thumb, you should cut out alcohol when losing weight.  Only once you’re at the desired weight, should it be reintroduced to the diet.

Biggest Mistakes Most People Make When Trying to Lose Belly Fat

Believing Too Heavily in the “6 Meals/Day” Mantra

There isn’t. There is no metabolic fire that burns hotter with the more time you eat in a day, and that stuff is just hogwash.

A massive meta-analysis on weight loss and body composition proved that there is no relation between the number of meals and calories burned or weight loss (2).

If you like eating 6 healthy meals a day, then that’s great.  However, if you’re eating unnecessary meals/snacks just to “stoke your metabolic fire,” it’s not helping.

Those additional calories are hurting you.  Try intermittent fasting instead.

Trying to Crunch Your Way to a Six-Pack


In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (3).

This makes perfect sense when looking at the anatomy of the stomach.

how to lose belly fat naturally in 1 week

The irony is that by doing tons of crunches when you’re overweight and not properly dieting, you’re more likely to give yourself a bigger waist by building larger abdominal muscles underneath your fat.

Abs are made in the kitchen.

Crunches will be a waste of time until your body fat is low enough for them to count.

Believing Body Wraps are Going to Fix the Problem

Overnight fixes don’t work, especially if the goal is long-term success.

While body wraps may provide a temporary reduction in waist circumference, it will come right back within a day or two. Put that energy elsewhere.

Alright, now you are finally ready for the main show…

8 Proven Steps to Lose Belly Fat Fast

P.S. Incorporating ALL of these will end up having the biggest impact… especially if you’re trying to drop weight quickly (in a week).

1. Eat Fiber-Rich Foods

Studies have shown that there is a direct link to adding more fiber to your diet and the reduction of abdominal fat (4).

But not all fiber is made equal.

The type of fiber you want to focus on is viscous fiber.  These are the types of fibers that bind to water and slow down the digestion process. This process has been shown to reduce appetite and increase the satisfaction the body has from any meal.

If you want to reduce belly fat, eat lots of fiber-rich foods.  They are found in beans, vegetables, and fruits.

2. Stop Eating Sugar and Cut Carbohydrates


Plenty of studies show exactly how sugar is directly turned into belly fat (5).

This comes through the process of sugar turning into fructose which is then turned into fat.  Doing a sugar detox is one of the quickest ways to shed a few pounds quickly.

But sugar is not the only type of carbohydrate you should cut out. It’s also beneficial to minimize all carbohydrate intake.  This sort of carbohydrate detox has been shown to be the fastest way to lose weight quickly, safely, and effectively.

3. Add Apple Cider Vinegar to Your Diet

Apple cider vinegar is uniquely effective for weight loss and eliminating stomach fat.

Its abilities to lower blood sugar and curb appetite are particularly effective for those looking to lose weight.

Studies have also shown that those who consume 1 -2 tablespoons daily have a significant decrease in visceral fat (6).

4. Do Yoga.

As discussed before, high cortisol levels lead to more abdominal obesity.

Exercises like long-distance running create a place for chronic cortisol levels to flourish. Try yoga instead.

It’s the only form of exercise proven to lower resting cortisol levels and burn fat at the same time.

Get started by checking out the 13 Yoga Asanas for Weight Loss.

5. Regulate Your Sleep Patterns

For every hour of sleep the body gets that is fewer than 8, the chances of visceral fat increase.

If you’re only getting in 6 hours a night, you’ll likely have a 22% increase in the gain of visceral fat (7). These a reason lack of sleep is associated with cravings, high cortisol levels, poor skin, and other health issues.

Get 8 hours of high-quality sleep every night.

6. Eat More Protein

Most people understand that protein is essential for a slimmer, sexier you. If you really want to know how to lose belly fat fast, it’s all about how much protein you are consuming.

People put on high protein diets lose significantly more fat and visceral belly fat than when placed on lower protein diets (8).

Get serious about your protein intake. Consume no less than 25% of daily calories from protein.

7. Drink Green Tea or Coffee Before You Workout

Studies have shown that those who load up on green tea or coffee before exercising lose more belly fat than those that don’t.

This is because of the caffeine and catechins found in these drinks.

For an especially effective belly fat burning workout, don’t eat 2 hours before working out. Drink either black coffee or green tea, and then exercise.

This will give you the most powerful belly fat burning effects.

8. Eat More Healthy Fat

A study done by Swedish scientists showed a strange result.

Those who ate lots of polyunsaturated fats lost more visceral fat, lost more weight, and gained more lean muscle than those that ate other fats (9).

Polyunsaturated fats can be found in fish, nuts, and seeds.

Lastly, it’s important that you remember to measure your stomach. Your numbers on the scale are not always reliable when it comes to reducing belly fat.

Use a simple measuring tape, and track your numbers every week.  This will help to ensure you’re getting the results you want without all the hassle.

Leave a comment below if you enjoyed this article on how to lose belly fat fast or have any questions!

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Best Yoga Asanas for Weight Loss



Best Yoga Asanas for Weight Loss
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13 Best Yoga Asanas for Weight Loss

Looking for the best yoga asanas for weight loss? You’ve come to the right place. Perhaps the best part about yoga is that it will help you lose weight but also while building muscle and improving flexibility!

Yoga is touted as a way to “burn fat without breaking a sweat!” But is this really true? We’re here to tell you…

Hell yeah, it is!

Yoga has many benefits, including helping you lose weight!

Aside from the physical side of it that helps you burn calories, the main reason yoga can help you lose weight actually comes from the mental side of it.

We all know that stress leads to a poor diet.  Yoga helps to greatly reduce stress, which not only helps you make better decisions but also lowers cortisol levels.

Cortisol is the stress hormone that causes weight gain.  Lowering your cortisol levels will help you naturally lose weight.

As far as the physical aspect of it… We’d like to remind you that you will get out of it what you put into it.

Anyone can go through the motions in yoga without really trying.

Yoga is about challenging your mind and your body and taking it to new lengths.  If you challenge yourself, you will burn more calories, and you will lose more weight.

What is an asana?

Asana is roughly translated from Sanskrit as “pose” or “posture.”  This simply means a “yoga pose.”

The literal translation actually means “to be in a comfortable seated position.”  This comes from the branch of yoga called ashtanga yoga, and it refers to the physical exertion and also the mental relaxation that happens in yoga.

Practicing these asanas will bring you awareness both internally and externally.

The poses below also have their Sanskrit name beside them.

Many of the poses below have the instructions to “repeat on the other side.”  This means that it is a two-sided pose, and it only works muscles in one side of the body at a time.

Always repeat the pose on both sides of the body to build strength and flexibility equally in the body.

1. Wide-Legged Forward Bend (Prasarita Padottanasana)

Best yoga asanas for weight loss

Traditionally, your hands should be touching the floor in front of you in this pose, but we like the extra shoulder stretch!

Spread your feet 3-4 feet apart, and bend forward at the HIPS, not the waist.  This means that your back should be as straight as possible when you bend, and you should not simply “hunch” forward.

If you’re bending properly, you will actually feel a strong stretch in the hamstrings.  Practice in front of the mirror to try to get the correct form.

Hold for 5-6 breaths. If you feel comfortable enough, clasp the hands behind the back.  Try to bring them up towards the ceiling to give the arms and shoulders an extra stretch.

2. Lunge (Anjaneyasana)

best yoga pose for weight loss

This is one of the best poses for stretching the hips.  Many people tend to have tight hips from sitting in front of a computer all day.  It will also help increase your flexibility for the splits if that happens to be one of your goals.

Keep in mind that your hands can be wherever you want them to be in this asana, and their location often determines what muscles you are stretching.

If you raise the arms up and tilt them backward, you will bring this stretch into the back as well as the hips.  You can also bring the arms down to your sides and behind you a bit to stretch the lower back.  The third option is to rest them on the knee in front of you, although you won’t get as deep of a stretch in the hips.

Make sure your front knee is as close to 90 degrees as possible.

Hold for 30 seconds, and repeat on the other side.

3. Half Boat Pose (Ardha Navasana)

Half Boat Pose (Ardha Navasana)

This is a great yoga asana for weight loss because it directly works the tummy!  You’ll feel your ab muscles working hard as you try to hold this pose.

Put your palms down on the ground for balance, and raise the legs first.  When you feel stable enough, raise the arms so that they are parallel with the ground.

If you feel that this is too “easy,” try increasing the space between your knees and chest by leaning back a little and moving the knees a little farther away from you.  You should feel your abs burning if you’re doing it right!

Hold for 30 seconds.

If you feel comfortable in this pose, try straightening the legs for an extra challenge.  This is full boat pose, and it is much more difficult to balance in.

4. Side Plank (Vasisthasana)


It’s no wonder that some form of the “plank” made this list of yoga asanas for weight loss.  The plank and all of its variations are great for the abs!

Begin in regular plank position with your palms face down on the yoga mat, shoulder-width apart, and your toes together on the mat.

Tilt your feet to the left so that the outer right side of your right foot is touching the mat and the left foot is on top of the right (as pictured above).

Shift your weight onto your right hand as you remove your left hand from the ground.  Slowly lift your left arm straight up ahead of you towards the ceiling.

Your hips and shoulders should be “stacked” in this pose, meaning that they should directly in line with each other and not leaning forward or backward.

Hold for 30 seconds, and repeat on the other side.

5. Tree Pose (Vriksasana)

15 Basic Yoga Poses For Beginners With Pictures

Don’t be fooled by tree pose.  It’s harder to balance in this pose than it looks!

Bring your left foot in to rest on the inside of your left thigh.  Keep your back straight.  Your body may have a tendency to lean forward when trying to balance but bring your shoulders back up.

Keep your hands pressed together at your heart to help with balance, then try lifting them above your head with your hands pointed towards the ceiling.

Hold for 30 seconds, and repeat on the other side.

6. Revolved Lunge Pose (Parivrtta Anjaneyasana)

yoga pose

If you need to, keep the right hand on the floor next to the left foot for support while getting into this pose.

Try to keep your front knee bent at a 90-degree angle and your outstretched leg straight.

Bring your right elbow to rest on your left knee, and bring the hands together.  Press the hands into each other to increase the stretch in the back and shoulders.

Tighten your core while in this pose for an extra workout in the abs!

Hold for 5-6 breaths or up to 30 seconds, and repeat on the other side.

7. Chair Pose (Utkatasana)

Chair Pose (Utkatasana) 20 minute yoga workout for beginners

This is the yoga version of a squat hold and also deserved a spot amongst the yoga asanas for weight loss. You will feel it in your quadriceps.

Keep the feet together and the arms straight above you as you lower into a squatting position.

Make sure that you can still see your feet in front of your knees.  If you can’t, your knees are bent too far forward.

Try to tuck your hips in slightly, and avoid arching the back too much.

Try to get your thighs as close to parallel to the floor as possible without compromising your form.

Hold for 30 seconds.

8. Warrior I (Virabhadrasana I)

Best Yoga Asanas for Weight Loss

Warrior I is often performed as a “vinyasa” with Warrior II and Warrior III (below).  This simply means that they are performed as a “flow,” in which you go from one pose to another fluidly.

The warrior routine is an important part of the yoga asanas for weight loss and should not be ignored.

Warrior I is similar to a high lunge, but the back foot is pointed out at an angle rather than tucked under.

Try to keep the front knee at a 90-degree angle, but for many beginners, your stance may look like the photo above (slightly higher than 90 degrees).

Try to hold it for 30 seconds, and transition into Warrior II (below). Note: You will want to repeat all 3 of these poses as a vinyasa on the other side of the body after you are finished with the first side.

9. Warrior II (Virabhadrasana II)

Best Yoga Asanas for Weight Loss

From Warrior I (above), you will simply extend the arms out to both sides, like pictured above, as you move your chest and hips to face the same direction as your back foot.

Again, try to keep the front knee at as close to a 90-degree angle as possible.

The arms should be parallel to the floor.

Try to hold it for 30 seconds, and transition into Warrior II (below). Note: You will want to repeat all 3 of these poses as a vinyasa on the other side of the body after you are finished with the first side.

10. Warrior III (Virabhadrasana III)

Best Yoga Asanas for Weight Loss

Warrior III is the most difficult of this vinyasa.  It may look easy enough, but holding this pose with the right form for more than a few seconds can be quite difficult for beginners!

From Warrior II, twist your chest to face the forward direction again.  Bring your arms straight out in front of you for balance.

Beginners to yoga will probably need to bring the back leg up closer to the front to stay balanced before lifting it.  Bring your palms together at your chest as you begin to lift your leg up in the air because it helps tremendously with balance.

Once you get into position, slowly raise your arms out in front of you.  Note that the back toes should actually be pointed for true form, but beginners can work on that from the photo above.

It will take time, strength, and flexibility to improve your form in this asana.  Practice in front of a mirror, and practice it often.

Try to hold for 30 seconds, and then repeat the entire vinyasa on the other side of the body.

11. Shoulderstand (Sarvangasana)

Shoulderstand (Sarvangasana)

This is considered an inversion because your body is upside down!  Inversions such as headstand, forearm stand, and handstand can make yoga practice very fun!

Begin with your back on the ground, your knees slightly bent, and your feet in the air.  Press your hands flat on the ground, and use them to roll yourself backward on your upper back.  As you do this, bring the hands to your lower back, just above your hips, to keep yourself upright.

Slowly extend your legs toward the ceiling.


Beginner Modification: If you’re having difficulty staying up, place your hands on your hips to help support your weight better.

Hold for 5-6 breaths, and work towards 30 seconds.

12. Lord of the Dance Pose (Natarajasana)

Lord of the Dance Pose (Natarajasana)

This is one of the more beginner yoga asanas for weight loss, but it works and feels great to stretch in!

From a standing position, take hold of your left ankle with your left hand.  Shift your weight forward, and place your right hand on your right knee for support.

As you lean forward, arch your back, and press outward with your left foot.  Tilt your tailbone back to support the arch in the back.

Slowly raise your right arm forward when you feel that you are comfortable in the position.  Make sure that the left leg is completely straight.

Hold for 30 seconds.  Repeat on the other side.

13. Crow Pose (Bakasana)

Crow Pose (Bakasana)

While this is one of the more advanced yoga poses for weight loss, practicing it will help you burn calories and build arm strength!

Begin in a low squat with your hands on the mat in front of you and your fingers spread wide.  Your knees should be wider than your arms.

Come up on your tiptoes, and place the knees on the edges of your upper arms.  Your knees shouldn’t be directly on the upper arms, but closer to the edges or outside of your upper arms.

Slowly shift your weight forward until your toes are just barely touching the ground.  First, try to lift one foot up in the air, then the other.  Keep your back rounded and your core engaged.

The goal is to eventually be able to hold the pose and straighten the arms completely.

Practice this several times per day, and you will build the strength and find the balance to hold it!

Those were the 13 yoga asanas for weight loss!  We have one more asana that we included not because it can help you lose weight, but because it is a rest pose.

Yoga can put a lot of strain on the muscles and the body when you’re stretching or working muscles that are not used often.  Make sure to come into child’s pose any time that your body feels like it needs a rest, especially in any sort of backbends such as lord of the dance pose or wheel pose.

Child’s Pose

15 Basic Yoga Poses For Beginners With Pictures

Bend the knees, and sit lightly between the heels.  Your knees should be out wide on either side of you. Rest your forehead on the ground in front of you.

The arms can be behind you or stretched out in front of you.  This is a total relaxation pose and you shouldn’t be working anything in it.  Just focus on resting what feels sore.  Hold for 5-6 breaths or as long as you need it before moving onto the next pose.

Child’s pose is often done at the end of practice as well to cool down or reflect on your practice.

Remember that the hardest part of a yoga practice is getting yourself on the mat every day! Your health and well-being should be the highest priority.

Always remember that the most difficult part of doing yoga getting yourself on the mat!

If you enjoyed this article on the best yoga asanas for weight loss or have any questions, please feel free to leave a comment below!

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15 Basic Yoga Poses For Beginners With Pictures



yoga stretch

Basic Yoga Poses For Beginners With Pictures

15 Basic Yoga Poses For Beginners With Pictures. Do you want to give yoga a try? These 15 basic yoga poses for beginners with pictures are a great place to start.

They are kind and quiet, and will make any newcomer feel fantastic!

These positions are great for a soothing exercise since they soothe both your mind and your body.

Some of these fundamental yoga positions are referred to as “two-sided” poses. This simply means that they will work on one side of your body at a time, and you will be required to work on the opposing side as well.

You should also concentrate on increasing your strength and flexibility on both sides.

SEE ALSO Best Detox Teas For Weight Loss

“Repeat on both sides,” these stances will say.

Remember to take deep breaths throughout these stretches and postures, and to always listen to your body first and foremost. Rest as required.


  1. Mountain Pose (Tadasana)

mountain pose

This is one of the most basic yoga poses. This will be the starting point for many additional positions.


Begin by standing with your feet gently touching and side by side. Clasp your hands around your chest.

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Stand tall and try to raise your shoulders to the ceiling. Allow the energy to flow through your body, from your feet to your hands. You may also attempt this stance with your hands pointed up at the sky.

  1. Tree Pose (Vriksasana)

15 Basic Yoga Poses For Beginners With Pictures

Begin in the mountain position (above). Place your left foot flat against the inside of your right thigh. The tips of your left toes should be slightly over the top of your right knee.


As in mountain stance, aim to stand tall while pointing your shoulder back and towards the ceiling. Clasp your hands around your chest.

SEE ALSO Common Mistakes Yogis Make When Trying To Lose Weight

Raise your arms up towards the ceiling if you want to push yourself a bit further. This will make it a bit more difficult to balance, but it will put more strain on your muscles.

  1. Cow Pose (Bitilasana)

15 Basic Yoga Poses For Beginners With PicturesThe third fundamental yoga stance on our list is ideal for individuals who suffer from back pain.

Cow pose is sometimes used with cat pose (below) to generate a “flow” or “vinyasa.” This simply implies that the poses are done in a particular order or sequence.

Hands should be shoulder width apart, and knees hip width apart.


As you exhale, look down at the floor and arch your back. Concentrate on pulling your buttocks out behind you.

  1. Cat Pose (Marjaryasana)

15 Basic Yoga Poses For Beginners With PicturesAs you inhale, round your back up towards the ceiling from cow stance (above).

For best results, repeat cat and cow with deep breaths. They are diametrically opposed, which means they move the body in opposite ways. When you exert strain on a certain portion of your body, you should perform a counter position to relieve the tension.

SEE ALSO Yoga poses for abs and strong core

These two positions are excellent for warming up the back before conducting more intense exercises. They’re also helpful for winding down at the conclusion of practice.

  1. Child’s Pose (Balasana)

15 Basic Yoga Poses For Beginners With PicturesChild’s pose is a restorative yoga practice. Begin on your knees, with the tops of your feet flat on the floor.

Sit lightly on your feet, but with your heels slightly turned outward.


Lean forward till your arms are splayed on the ground in front of you and your forehead is in contact with it.


This stance can be used for relaxation or meditation. The goal is to thoroughly relax the body.


You should return to this posture whenever you feel the need for a break or to relax your muscles during your practice.

  1. Half Spinal Twist (Ardha Matsyendrāsana)

half spinal twistA twist is number six on our list of essential yoga positions because it is good for your spine.

This is especially crucial if you do a lot of back work in yoga, are on your feet all day, or sit slumped over your computer.


Both knees should be bent, with the right knee bowed higher than the left. Reach behind you with your right arm, and use your left elbow to keep your right knee steady.


Gently twist it till it feels comfortable on your body. Don’t overextend yourself. Hold for 5-6 breaths before repeating on the opposite side.

  1. Lotus Pose (Padmasana)

lotus poseThis pose is frequently used during meditation. Don’t be fooled, though.


Beginners should only hold it for a few seconds at a time because it might put a lot of strain on your knees if your body isn’t adapted to it.

Begin by bending your knee and placing the top of your left foot just within the crease of your hip near the groin. Bend your right knee and place your right foot on top of your left leg, exactly inside the spot where your other hip folds at the groin.

SEE ALSO 5 yoga poses for flat tummy

This should be felt in your ankles and knees. Hold for 5-6 deep breaths, then switch sides.

  1. Hero Pose (Virasana)

hero poseThe eighth basic yoga stance on the list is excellent for meditation and posture.


Sit with your knees bent and your feet on either side of your hips, heels pointing to the ceiling.

If this posture puts too much strain on your knees, you can sit on a yoga block or a blanket to alleviate the ache until you can sit on the ground.


If this comes naturally to you, work your way up to reclining hero position by first leaning back on your forearms and then resting all the way down on your back.

  1. Warrior I (Virabhadrasana I)

15 Basic Yoga Poses For Beginners With Pictures

This is a variation on the standard lunge, except that your outstretched foot should be pointed out to the side rather than tucked under or supported on your toes.


Make sure the bent knee is at a 90-degree angle. Your gaze should be either straight ahead or slightly upward.


Concentrate on directing your energy via your hands and up to the ceiling.


Hold for 30 seconds, then switch to the other side or go right into warrior II (below).

  1. Warrior II (Virabhadrasana II)

15 Basic Yoga Poses For Beginners With PicturesWarrior I and II are frequently performed as vinyasas, as is warrior III, which is a little more advanced and hence not included in this page.

SEE ALSO 20 Minute yoga stretch for beginners

Bring your arms down and straight out to either side of you as you open your hips and swivel your body to face the side, like you did in Warrior I.


Warrior I and II will aid in hip opening and quadriceps strengthening.

  1. Downward Facing Dog (Adho Mukha Svanasana)

yoga pose

Most individuals don’t recognize that your back should be straight when doing this stance. Examine your back in the mirror to check if the small of your back is rounded or entirely flat. This needs a great deal of flexibility in the legs and back.


Check that your hands and feet are shoulder width apart and hip width apart. Ground into your heels and bring them as near to the mat as you can. This necessitates ankle flexibility.

Leaning your head and chest in towards the ground might also help to extend your shoulders.


On the list of basic yoga poses, this is one of the most popular.


Hold for 30 seconds before attempting one-legged downward facing dog (below).

  1. Cobra Pose (Bhujangasana)

cobra pose

Cobra pose and upward facing dog (below) are also excellent back stretches.


In cobra, the bottom half of your body, including your lower ribs, should be on the ground, with the tops of your feet touching it.


Lift the chest and gently bend the elbows. Maintain a straight back and an upward gaze. This is a challenging stretch in the lower back.


Hold the position for 5-6 breaths. After extending the back, do a counter pose, such as child’s pose.

  1. Plank Pose (Phalakasana)

plank poseYes, the plank is very popular in yoga! It truly is the pinnacle of control in the core.

Keep your hands shoulder-width apart and your buttocks elevated.

Plank is also frequently performed in yoga with the upper back and shoulders rounded, since it is required for many transitions into advanced yoga postures. Consider having a rope wrapped around your midsection and tugging it up towards the ceiling as you struggle to stay grounded.

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To keep the core engaged, concentrate on the tightness in the abdomen.

Hold for 30 seconds to 2 minutes at a time.

  1. Lunge (Anjaneyasana)

15 Basic Yoga Poses For Beginners With PicturesThe basic lunge is number 14 on the list of basic yoga positions, and it’s a fantastic hip opener!


If you have tight hips or spend all day sitting in front of a computer, this is another fantastic posture for you.

Make sure your knee is at a 90-degree angle in front of you. You may stretch different sections of the muscle by leaning forward or sitting up straight.


Your extended knee should be resting on the floor behind you.


This is a two-sided stretch, so make sure you do it on the opposite side as well. Hold for up to 30 seconds or 5-6 breaths.

  1. Corpse Pose (Shavasana)

yoga poseThe irony of corpse position is that it is far more difficult than it appears. Many individuals miss the relaxing portion of yoga. This is a mistake because it is what decreases cortisol levels and allows you to burn more fat.

Many individuals find it difficult to “sit still” and relax at any time during the day. You should utilize this time to let go of bad emotions and energies and to thoroughly relax your body.


It’s generally beneficial to do at the conclusion of practice when you’ve completed your routine and/or before meditation.

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