Easy Yoga Poses for Beginners - 12 Simple yoga poses

12 Simple Yoga Poses for beginners


Padmasana word is derived from Sanskrit word. ‘Padma’ means Lotus and ‘asana’ means pose, so Padmasana means “Lotus Pose”.

It is a cross legged sitting asana originating in meditative practices of ancient India, in which the feet are placed on the opposite thighs.

It is an established asana, commonly used for meditation in yoga.

You can do variations by half lotus, bound lotus, and psychic union pose.

How to do Padmasana and what are the benefits of Padmasana?


Siddhasana is a Sanskrit word in which the meaning of ‘Siddha’ is achieved, accomplished and the meaning of ‘asana’ is pose or posture.

So Siddhasana means Accmplished Pose. Siddhasana is sitting pose which is used for Dhyan (meditation).

You can stay in this position for a longer time.Those who have difficulty to practicing padmasana can easily practice siddhasana for extended periods.

Siddhasana keeps the spinal column straight and steady. This is one of the main pose used for meditation.

In siddhasana, the heel is kept pressed against the ‘Mooladhara chakra’. This ensures that the energy currents flow upward towards the spine.

The position of the heels also simulates the lower two chakras ‘Mooladhara’ and ‘Swadhistana’.

In Hatha yoga pradeepika, it is said that Siddhasana stabilizes the nervous system by calming down the pranic (Vital life force) energy.

How to do Siddhasana and benefits of Siddhasana ?


Sukhasana is the easiest asana for meditation. Doing this asana at the end of yoga practice brings peace of mind.

How to do Sukhasana

sukhasana(Easy pose) easy pose for beginners


  • Sit in a cross legged position. This is a comfortable seat for chanting and meditation.
  • It is important to keep in mind that the head, neck and torso should be in a straight line without turning.

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Benefits of Sukhasana

  • Sukhasana ignites the digestive fire and arouses good appetite.
  • Keeps health good.
  • Eliminates arthritis.
  • Maintains proper proportion of bile and phlegm.
  • Strengthens the muscles of the legs and buttocks as well as the nerves.
  • This asana is very useful for celibacy.


Vajrasana is also known as Thunderbolt Pose, or Diamond Pose. It is very good posture.

This asana is done after eating food. This asana has miraculous benefits.

Vajrasana can be done at any time, but just 5 minutes after eating food is beneficial.

How to do vajrasana



  • Sit cross-legged with both feet crossed so that the toe of the right foot crosses the toe of the left foot at the back.
  • Open the heel of foot so that the buttocks are aligned.
  • Straighten the spine.
  • Place both hands on the knees and place in front of the face.
  • Sit in this asana after the meal for 5 to 10 minutes.

Benefits of Vajrasana

  • After walking a long distance, sitting in this asana can relieve the fatigue of legs and calves.
  • Vajranadi which is directly related to digestion is affected by this and improves digestion.
  • The fat accumulated in the legs and calves is removed.
  • This is very beneficial for sciatica.
  • Prevents pain of knee and arthritis.
  • Our spine becomes strong so that the problem of lower back is not there.

Tree Pose (Vrikshasana)

Tree Pose or Vrikshasana is a wonderful pose that teaches balance while toning the muscles of the legs.

In Sanskrit Vriksh means ‘Tree’ and asana means ‘Pose or Posture’.

This pose is not as easy as it looks, but as you regularize it, there is an achievement in your inner and outer power.

Tree Pose or Vrikshasana is a posture that can help teach the essence of balance in yoga.

As you stand firmly and press your foot into the floor, you will reach up energetically with your arms toward the sky.

Imagine as though you are creating the roots and branches of a tree.

In one simple pose, you can simultaneously enjoy an opening stretch and the chance to built strength.

Tree pose improves your balance and helps you feel grounded.

How to do Tree pose and Benefits of Tree pose

Cat Pose (Marjariasana)

The Marjariasana or also known as the cat pose has a lot of benefits. The flexibility of the spine and muscles are maintained with the help of this asana.

Marjari means ‘Cat’ and asana means ‘Pose’.

How to Do Cat Pose

cat pose (Marjariasana)

  • Sit in vajrasana.
  • Now stand on your knees.
  • Now put the palms of both hands down.
  • Keep an equal gap in both hands and both knees.
  • Arch your lower back and torso slightly bending at the hips both sides.
  • Then arch it lower again and raise your head up, breath easily in and out.

Benefits of Cat Pose

  • Belly gets in shape.
  • Spinal cord becomes flexible.
  • Improves digestion.
  • Neck and shoulders are flexible.
  • This asana is very beneficial in back and back pain.


Do not do this asana if you have pain in your back or neck

Boat Pose (Naukasana)

Boat Pose or Naukasana is great for those who want lose belly fat.

It is quit difficult in the beginning but as you continue regular, you will be able to do easily.

How to do Boat Pose (Naukasana)

boat pose (Naukasana)

  • Lie on your back and stretched out your legs and keep your arms at your side.
  • Inhale and raise your legs as high as you can without bending your knees.
  • Lift your arms to reach your toes. Hold this pose for 15 seconds and keep breathing normally.
  • Release and exhale. Do this regularly to lose weight faster.

Benefits of Boat Pose (Naukasana)

  • Strengthens shoulders, neck and lower spine.
  • Strengthens the feet and hips muscles.
  • Reduces excess fat from your stomach.
  • Doing this does not cause hernia.
  • This asana is beneficial for those who have diabetes.
  • This posture removes the problem of acidity and constipation.
  •  It makes your muscles stronger.


  • Do not practice this asana in case of shoulder, neck or spine problem.
  • The person who has a hernia should do this asana under the supervision of experts, do not stretch much.

Child Pose (Balasana)

How to do Child Pose

Easy Child yoga pose (balasana) for beginners

  • Sit on your heels (vajrasan position).
  • Slowly bend forward and try touching the forehead to the floor with your hands stretched forward.
  • Slowly move your hands in the direction of your feet and let it rest beside the feet.

Benefits of Child Pose

  • Our leg, thigh and groin muscles are strong.
  • Your spine relaxes and becomes flexible.
  • Reduces your belly fat.
  • Makes your skin glow.
  • Your body feels energetic and the stress level is low.
  • Improves Your Digestive System.
  • With this asana, the flow of blood reaches your mind, which improves your brain.


Who has High BP and knee injury should not do this asana.

Yogmudrasana (The Psychic Union Pose)

How to do Yogmudrasana

easy yogmudrasana yoga pose for beginners

  • Sit in Padmasana.
  • Both heel should be placed below the navel.
  • Take both hands behind your back.
  • Hold the left wrist with the right hand.
  • Close the fist of the left hand.
  • Keep the waist straight.
  • Now take a long breath and slowly exhale the body from the waist to the front so that the entire spine is straight.
  • Try to keep the head on the ground.
  • Hold this position for a while, and then return very slowly while inhaling.
  • Focus on the Manipurchakra.

Benefits of Yogmudrasana

  • This asana removes feces accumulated in the legs and pelvis and strengthens the legs.
  • The digestive system is enlarged.
  • Stomach, liver, spleen, small intestine etc. are affected.
  • Old constipation goes away.
  • Benefits the bones, muscles and lumbar muscles of the spine.
  • Beneficial in joint pain.

Savasana (Corpse Pose)

Savasana is the hardest asana in all asanas. It requires full practice. Inhale or relax the body after each easy.

If you get tired of working or come tired from outside, if for some reason the mind is restless or anxious, do shavasan for 5 minutes.

It will take away all the fatigue. If you are not able to sleep well at night then do shavasana.

How to do Savasana and what are the benefits of Savasana ?

Swastikasana (Auspicious pose)

Swastikasana means enrichment.This asana enriches the yogi in his sadhana.

Those who are unable to do Padmasana can practice meditation and pranayama in swatikasana.

How to do Swastikasana

easy swastikasana yoga pose for beginners

  • Sit on the ground and stretch your legs forward.
  • Bend the right foot from the hip and place the heel at the base of the left foot so that the sole of the foot is aligned with the foot.
  • In the same way, bend the left foot and place it on the base of the right ankle. Keep hands on knees.

Benefits of Swastikasana

  • This asana controls the primate hormones.
  • This posture relieves the pain of feet.
  • Good posture for meditation.
  • Spinal cord is strong.



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