Below mentioned are the yoga poses suitable for beginners: –

Mountain Pose or Tadasan
How to do it: – Stand straight on mat keep your feet together. Now take deep breath & lift up your hands, keep the biceps close to your ears. As you exhale bring back your hands to the floor. In this pose the whole body is stretched form heels to the tips of the fingers.

mountain-pose-or-tadasan

Child’s Pose (Balasana)
How to do it: Start in kneeling position with your toes tucked in. Rest your buttocks on your heels. Take a long breath & lengthen your spine straight. Now exhale slowly & simultaneously bow forward, stretch your body forward so that your chest & stomach should rest on your thighs. Hands should rest on mat.

child-pose-balasana

Cat/Cow Pose (Marjaryasana to Bitilasana)

How to do it:

  • Begin with your knees & hands on floor in such a way that your knees must be under your hips, and your wrists must be under your shoulders. Take a deep breath. Make your spine neutral & back flat and your abs engaged.
  • Now while exhaling turn your chin inside towards your chest. Release your neck & round up your spine towards the ceiling. Engage your abs & try to pull your abdominal muscles towards your spine. This is called “Cat like shape”.
  • Take a deep breath arc your back & relax abs. Now slowly lift your head up towards the sky without putting any pressure on neck. Don’t turn your too quickly or deeply. This is called “Cow pose”
  • Repeat this Cat & Cow pose for at least 10 times.

cat-cow-pose-1

cat-cow-pose-2

Downward Facing Dog (Adho Mukha Svanansana)

How to do it:

  • First of all come on to your hands & knees with palms just past your shoulder, fingers pointing forwards. Knees should be under your tips and toes tucked. Spread your fingers & your hands should be shoulder distance apart.
  • Feet should be hip-width apart.
  • Bend the knees a little & send your tail bone & sit bone up & back. Press back into a V shape position.
  • Spread through all 10 fingers & move chest towards legs.

downward-facing-dog

Warrior I (Virabhadrasana I)

How to do it:

  • Start with mountain pose as your hands should be out at your sides, feet shoulder-width apart.
  • While exhaling step your right foot back at 45 degree angle so that your front heels in same line with the back .Bend your left leg (the front one) at 90 degree so that your thigh is parallel to the floor.
  • Now raise arms overhead. Take a deep breath expand your chest & make sure your hips are square as you continue to breath.

warrior-i-virabhadrasana-1

Warrior II (Virabhadrasana II)

How to do it:

  • This is similar to warrior I. Start with mountain pose as your hands should be out at your sides, feet shoulder-width apart.
  • While exhaling step your right foot back at 45 degree angle so that your front heels in same line with the back .Bend your left leg (the front one) at 90 degree so that your thigh is parallel to the floor.
  • Now take a deep breath & raise your arms to the shoulder height parallel to the floor. Look straight ahead, eyes in line with your front-facing arm.

warrior-ii-virabhadrasana-ii

 

Corpse Pose (Shavasana)

How to do it:

  • Lie down on your back and let your feet fall to their sides
  • Bring your arms along both the respective sides & slightly separate with palms facing the sky. Close your eyes & relax the entire body.
  • Usually this is the final pose. Stay in this pose up to 5 to 10 mins. Then slowly open your eyes come back to seated position.

corpse-pose