Yoga poses for all levels: find out which asanas are the best to start your practice

Yoga poses for beginners

Before moving on to more complicated yoga poses, it is important to have a solid foundation and to have mastered the beginners' poses. Anyone entering the world of yoga should start with the basics, and get to grips with the following poses first. 

Sukhasana 

This asana, also known as the easy pose or the bliss pose, is one of the easiest to do, making it ideal for people who are just starting out in yoga. Also, according to Mahindra University, it is one of the best yoga poses for reducing stress and anxiety. 

To practice Sukhasana, sit on the floor with your legs crossed and your hands on your knees. It is a very basic position, but it has great benefits, as it facilitates breathing, and allows people to meditate with ease.

 Bitilasana y Marjaryasana

The California Department of Public Health points out that the cat and cow pose, as this asana is also known, serves to strengthen the muscles in the back and relieve any kind of pain in the area. 

By practicing it, people are able to flex and extend the spine, releasing built-up tension. The idea is to start from Bitilasana (cow pose), arching the spine downward and lifting the head and buttocks area, then move to Marjaryasana (cat pose), where the spine is rounded upward.

Standing poses

Standing yoga poses are extremely important, as they build strength, balance, and stability. Most of these asanas focus on working the leg and torso muscles and also serve as the foundation for many other yoga poses. 

Tadasana

This asana is known as the mountain pose and is one of the simplest yoga poses that can be practiced while standing. It is also the basis for other yoga exercises, which can be very useful for those who wish to learn and deepen their knowledge of this ancient practice. 

For Tadasana, stand with your back straight, feet shoulder-width apart, and raise your arms above your head, palms facing inward. The mountain pose is held for 10 seconds, after which you return to the starting position.

Virabhadrasana I

The Warrior I pose, as this asana is also known, is one of the most well-known yoga poses, and is part of a series of poses that also includes the Warrior II and Warrior III poses. 

For Virabhadrasana I, start from the mountain posture and take a step forward, bending the knee and forming a 90° angle, then raise the arms upwards, with the palms together.

Utthita Trikonasana

Also known as the extended triangle pose, this is an asana that requires greater skill and flexibility. According to an article published in the National Library of Medicine, this yoga pose works different muscle groups, including the external oblique, gluteus maximus and gluteus medius muscles. 

For Utthita Trikonasana, take a wide step to one side, and extend your arms parallel to your shoulders, in order to form a triangle. Then, one of the hands reaches toward the floor, while the other is raised toward the sky.

Balancing poses

Balancing poses are often more complicated because they require a lot of strength, concentration, and, above all, practice. These asanas test your physical ability, but they are also known to have a wide range of benefits.

Vrksasana

Vrksasana, also known as the tree pose, is a simple pose that improves balance and concentration. In addition, this yoga pose is linked to being connected to nature, perseverance, and the search for inner balance. 

For the tree pose, stand on one foot, place the sole of the other foot on the inner thigh of the supporting leg, and bring the hands together in front of the heart in a prayer position. The idea is to hold the position for a few seconds and breathe slowly and calmly.

Bakasana

At this point, we are now talking about advanced yoga poses, given that it requires a lot of practice to be able to execute them. The Bakasana asana, also known as the crow pose, is used for arm balance, and those who practice it tend to have a lot of strength, focus, and, self-confidence. 

For Bakasana, start from the mountain pose, bend your knees and bend forward, place your hands on the floor, and raise your feet by resting your knees on your arms. Although at first glance it seems like an impossible pose to pull off, with time and practice it can be mastered.

Twisting poses

Twisting asanas serve to work on the body's flexibility, especially in the spine and hips. Gaining flexibility is extremely important, as it helps improve body posture, relieves built-up tension, and helps people to reduce their stress and anxiety levels.

Marichyasana

This yoga pose is extremely useful for those who wish to gain flexibility in the rib cage, spine, and hips. However, it should also be noted that, although we are referring to a very specific position, there are different variations, so visually it can be represented in many ways. 

The starting point is generally the Dandasana position. Bend the right knee and place the foot close to the right hip, turn the torso to the left, and intertwine the hands behind the back, holding the knee. Then, repeat the same pose, changing sides.

Bharadvajasana

This yoga pose is somewhat more difficult but offers a wide range of benefits for those who practice it. With this twist, we stretch the muscles in the back, shoulders and hips. 

For Bharadvajasana, sit with your legs stretched forward, bend your right knee and place your foot close to your left hip, turn your torso to the right, place your left arm on the outside of your right leg, and your right arm on the floor.

Poses for relaxation and rest

Regarding yoga poses that focus on relaxation, it is worth mentioning that thanks to them, people can find a space to calm the mind and the body. In addition, they are also very helpful when it comes to recharging energy levels after a very long yoga session 

Balasana

Balasana is also known as the child's pose, and it is ideal for people who are looking for a yoga pose to relax and release stress. It is often used as a resting point during a yoga session, which can be very helpful if you have been practicing some of the yoga poses that we mentioned earlier. 

For Balasana, kneel on the floor and rest your buttocks on your heels. Then, lean forward from the hips, place the torso between the thighs, and the forehead on the floor.

Savasana

To finish our list of yoga poses, we must mention the Savasana pose or corpse pose. This asana is used to get into a rest and relaxation mode and to absorb all the benefits of a yoga session. 

It is very easy to do, as you just have to lie on your back, with your legs extended and slightly apart, and with your arms next to your body. The idea is to rest and concentrate on the breath, releasing any built-up tension.