5 beginner yoga poses for a healthy body, mind & spirit

Easiest yoga poses with greatest benefits for beginners


January 22, 2023

/ By / New Delhi, India

5 beginner yoga poses for a healthy body, mind & spirit

Padmasana, The Meditative Pose

Yoga has become increasingly popular as a form of exercise across the globe. It offers a wide range of health benefits that can be beneficial to individuals regardless of age or physical fitness level. Regular practise can help improve flexibility in muscles throughout your body, which can lead to improved posture and an increased range of motion. Though yoga is a rich compilation of innumerable poses and activities, each with its own degree of complexities, here are five of the easiest yoga poses with greatest benefits for the beginners.

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A recent report of World Health Organisation (WHO) says that 60-85 pc of people in the world, from both developed and developing countries, lead sedentary lifestyles, making it one of the more serious yet insufficiently addressed public health problems of our time.

This could be attributed to numerous factors. However, lack of physical activity is one of the most common causes of stress, which also decreases the ability to transfer oxygen from the bloodstream to body cells as well as the number of power-activating mitochondria. This in turn can lead to the development of several ailments, such as muscle weakness, fragile bones, depression, obesity, decreased immune function, cancer, diabetes, heart disease, stroke, and dementia. Furthermore, this has an adverse impact on relationships, productivity, health, and overall quality of life.

This risk could be reduced by performing some physical exercises regularly. The benefits of exercise on a regular basis are numerous which outweigh the negatives.

Practising Yoga is one of the most convenient and most productive form of physical movements. Yoga practises are aimed at making the body healthy while remaining focused on relaxing the body as well as the mind. This further helps in reaping mental benefits such as reducing stress levels, increasing concentration abilities, improving self-esteem, and maintaining emotional stability.

Yoga which finds its origin in ancient Hindu scripture Rigveda is a complete discipline of strengthening and improving the physical, mental and spiritual state of being. It eliminates the physical and mental fatigue and help focusing consciousness into deeper centres of the internal self. It can also help with stress management, mental and emotional health, promoting healthy eating and exercise habits, sleep, and balance, among other wellness-related benefits. Yoga practise on a regular basis can further be beneficial for depressive symptoms and anxiety related to a variety of life situations, such as medical conditions or demanding educational programmes.

“Yoga is one of the best and easiest ways to make ourselves healthy. Yoga asanas and spirituality transcend religious, regional, and virtually all other forms of barriers. There is promising evidence that yoga may help people with some chronic diseases manage their symptoms and improve their quality of life. People think that in order to be healthy, they must make a dramatic change, such as joining a gym or investing in expensive fitness equipment for their home. However, that’s not true in the case of yoga. One can start his or her yoga journey without any equipment. Just by simply using a yoga mat, yoga asanas can be practised anytime and anywhere. However, it is advised to practise these asanas under the guidance of certified trainers to reap the maximum benefits and avoid negative implications,” Gurpreet Singh, a certified Yoga Trainer from Delhi tells Media India Group.

There are several Yoga asanas or poses that can be performed anytime, anywhere without any equipment which has been proven to extremely beneficial for health. One can begin with these easy and comfortable asanas to get started.

Vrikshasana (Tree Pose)



Vrikshasana is one of the easiest and most effective poses of hatha yoga. Vrikshasana is a Sanskrit term constituted by Vriksha and Asana which stand for Tree and Posture respectively. As a result, this is known as Tree Pose in English.

Vrikshasana offers multiple benefits to the body. It helps in maintaining the overall balance by strengthening the leg muscles, hips as well as the pelvic region, developing a better posture, and reducing the risk of sciatica.

It has also been considered useful in enhancing the level of concentration, which makes it even more popular among the practitioners.


Bhujangasana (Cobra Pose)



Bhujangasana is an energising backbend stretch that promotes both spiritual and physical wellness.  Bhujangasana is called ‘Cobra Pose’ because it resembles the posture of a cobra with its hood rising.

Bhujangasana is a comprehensive asana which helps in fighting fatigue and curing lower back pain by offering a conscious opening in the chest and extending in the shoulders, bolstering both the energetic and physical bodies. It improves posture and mitigates the effects of excessive hours of sitting and desk work.

Bhujangasana may help to tone the abdomen and strengthen the spine and this is why it is considered one of the easiest and best asana to achieve a flat stomach. While practicing this pose, it is essential to maintain firm legs and refrain from putting any strain or load on the lumbar spine.

Malasana (Garland Pose)



Malasana translates as ‘garlands’ because of the semi-circular outline the pelvis assumes at the full bend of this posture. Despite being a basic asana, its benefits are numerous as it addresses multiple zones of the body simultaneously.

Malasana stretches the groin areas, increases range of motion in ankle and knee joints and also helps in regulating the metabolism.  Malasana has also been proven to be helpful in opening the hips and increasing mobility in the pelvic areas.

This asana has been popular amongst the people whose daily schedule includes sedentary desk work without much physical movements as it enhances the posture and reduces the stress too.

Virabhadrasana (Warrior Pose)



Virabhadrasana is comprised of three words, vira, which means brave, warrior-like, or fierce, bhadra, which means auspicious or good; and asana, which means stance. Virabhadrasana, often known as the ‘warrior pose’, is a standing yoga pose that strengthens the shoulders, arms, thighs, hamstrings and back muscles.

Virabhadrasana has been popular among the practitioners as it offers numerous benefits.

Lifting the torso and arms during the practise of this asana helps in building strength in the arms, shoulders, and back. It can further strengthen the biceps and triceps and help in opening and creating strength and stability in the shoulder joints.

Virabhadrasana further helps in toning the abdomen and outer hips. It opens the hip flexors and strengthens the hip extensors; it engages the deep core muscles, which helps create stability and it improves balance.

It can also be helpful in alleviating the pain caused by sciatica.

Savasana (Corpse Pose)



Savasana, which is a restorative asana, gets its name from the recumbent posture of a dead body. Usually practised at the end of the yoga session, savasana helps in repairing the broken tissues and cells in the body. It also helps in reducing blood pressure.

Savasana has been practised more broadly by yoga practitioners as a mindfulness meditation practise. Its benefits go beyond the physical boundaries, as it has been proven to be helpful in reducing anxiety and insomnia. Practising savasana even for five minutes in a day can bring dramatic changes in the body and mind.


There are numerous yoga asanas that are helpful for obtaining a healthy body and calm mind. It is always advised to practise and learn yoga asanas under the supervision of a certified yoga trainer to avoid any injuries and reap maximum benefit. However, it is still not an absolute alternative to medicine to cure an illness. This is why one should consult a qualified doctor in case of illness.





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