The word ‘Yoga‘ is derived from a Sanskrit word ‘Yog‘ meaning ‘oneness‘. Yoga has been dated back from years back in our ancient culture. It is a practice of calming down our mind and soul and bringing discipline to our life through some poses, commonly known as ‘asanas‘. Yoga aims not only at physical fitness, but also aims at mental peace. It is often seen that many sages from old times used to meditate through yoga poses on the mountains or in the caves.


Yoga has the power to get your body into shape through a process of spiritual healing. Doing the poses may not show you the results instantly, but it has long term benefits. Doing yoga asanas everyday along with balanced meals and a good sound sleep is enough to keep your body fit and healthy. Everyone can do Yoga. There is no fixed age for it. Hence, here are a few Yoga poses for beginners. One should definitely try them to reap maximum benefits.

Balasana (Child’s Pose)

Also called a child’s resting pose, it is the most common yet very effective asana. This asana can easily de-stress your back and shoulder muscles.

How to do it:

Kneel down on a yoga mat. Keeping your lower body constant, move your upper body straight to the ground. Be in this position for a few seconds before waking up.

Adho Mukha Svanasana (Downward Facing Dog Pose)

It is one of the most beneficial poses in Yoga. It targets the central point of our body and acts on improving blood circulation.

How to do it:

You need to balance your body on your four limbs such that the legs and the hands are equally aligned in a straight line. The buttocks should be on the upper side. Stay in this position for at least 5 seconds.

Bhujangasana (Cobra Pose)

The asana is coined after the position of a cobra. It acts on spine muscles, increases flexibility and relieves stress. It also helps in the contraction of abdominal muscles and removes extra fat deposited over there.

How to do it:

Lie down on the mat with your back facing the ceiling. While inhaling deeply, lift your head to go up towards the ceiling. Stay for a few seconds and then come back to the original position. 

Vrksasana (Tree Pose)

A powerful standing asana, it aims at balancing the body and keeping it stable. It provides strength to the thighs and the spine muscles. 

How to do it:

Stand straight. Now, lift your left leg and keep on the side of the right knee and be in that position for sometime. Repeat the same with the right leg as well.

Shavasana (Corpse Pose)

One needs to conclude their yoga session with the corpse. It relaxes and calms the body after performing the other asanas.

How to do it:

Simply lie down straight on a mat for sometime without any movement. Do this for at least 2 minutes.

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