Easy Yoga Poses for Best Health for Beginners | Healthy ways

Easy Yoga Poses for Best Health for Beginners 

Today, in our hectic schedule we are full of stress, be it be related to our workplace, family problems, employment etc. In addition of stress, our eating habits are so damaging that it is badly affecting our overall health. These factors lead to many kinds of diseases, psychological or biological. These diseases completely destruct us from roaming to doctors fo decreased efficiency in work and also increase our monthly expenses. Diseases also have vicious cycles, they increase our budget, increasing pressure on us, as well as side-effects of allopathic drugs. So we must do something from our side to improve our overall health like we can chose healthy foods like having nutritious breakfast, in which we can take chana, almonds, milk etc. Our lunch should have all kinds of foods, like pulses, whole grains, vegetables and fruits. We should have healthy snacks in the evening like fruits salad, juice etc. and our dinner should be light enough that it doesn’t cause burden on our digestive system. So, we can make these changes in our eating habits. Secondly, we must do yoga. I hope everyone is aware of yoga but still, I am explaining it in short.

Meaning of Yogasana:-

Yoga is the ancient practice of India which has been practiced since ages by our yogis and saints. These practices are so much beneficial to human health. Yoga has the capacity to keep us healthy and away of all kinds of disease. As well as yoga has the tremendous capacity to cure all kinds of diseases, from common cold and cough to diabetes and cancer. Yoga creates positive effect on every system of our body.

Example- Circulatory system, nervous system, digestive system. 

Yoga removes all the psychological disease like anxiety, depression, stress, negativity etc. So, we must do yoga everyday. Yoga includes various body postures asanas and pranayam (breathing techniques). I’m  writing about few of the best yoga asanas which we must practice everyday. Other asanas are also important but i am taking only those asanas which I personally feel most benefiting.

This article mainly deals with easy yoga for beginners. There are various postures of yoga and are easy poses with pictures of Yogasanas. There are standing yoga postures, sitting yoga postures, lying yoga postures and yogic exercises.

Yoga Instructions:-

  1. The best time to do yoga is in morning. If you can’t, evening would also be fine.
  2. Yoga poses must be done on empty stomach or atleast there must be 3 to 4 hours gap between your meal and yoga practise.
  3. Those who have backache, back injury or spinal injury should not perform forward bend practises.
  4. For beginners, you must increase your time slowly.
  5. Remember yoga is a gentle form of exercise, so don’t force yourself too much for any asana.
  6. Wear lose and comfortable dress.
  7. For any sitting yoga posture, always use mat to sit upon.
  8. Always do yoga in open air.  

1 - Bhujangasana or Cobra pose

Bhujanasana or Cobra pose

Bhujanasana or Cobra pose

Step 1 -  Lie flat on the floor with stomach on the floor.

Step 2 - Put your palms open on the floor under the shoulder and legs spread straight with toes on the floor.

Step 3 - Gently lift your chest forward till the navel, let your pelvis on the floor.

Step 4 - Maintain this pose for 20 to 30 seconds and till you feel comfortable.

Step 5 - Gently release the pose with exhalation and keep lying down on the ground for 10 seconds.

Step 6 - Again repeat the same steps.


  • This pose strengthens your shoulder and chest.
  • This pose is very beneficial for liver, kidneys and abdominal organs.
  • This pose tones up the reproductive system. 
  • As you get used to this yoga posture and feel comfortable slowly increase your time.

 2 - Vajrasana or Adamantine Pose

Vajrasana or Adamantine Pose

Vajrasana or Adamantine Pose

This is one of the easiest asana which can be completely trained after short practise. This is the only asana which can be performed just after having food. It facilitates the digestion of the food.

Step 1 - Sit comfortably on the carpet.

Step 2 - Bend your legs from the knees and put your hips on the heels.

Step 3 - Put the toes of both legs together and toes facing outside.

Step 4 - Keep your spine, back and neck straight.

Step 5 - Sit in this posture for to 5 to 10 minutes. You can later increase it to 15 minutes.

Step 6 - Slowly release your pose with exhalation bringing one leg forward first, then other.

Benefits :-

  • It helps in relieving constipation.
  • It helps in improving digestive system.
  • It helps in reducing lower back pain.
  • It is helpful for hypertension.

3 - Halasana or Plow pose

Halasana or Plow pose

Halasana or Plow pose

Step 1 - Lie flat on your back.

Step 2 - Keep your arms on the floor with palms facing downwards.

Step 3 - slowly left your feet off the ground till it reaches 90 degree.

Step 4 - Keep on taking your feets backward till the toes touch the ground.

Step 5 - Hold the position for 15 to 20 seconds.

Step 6- slowly release your pose by bring back your legs with exhalation.


  • Halasana or plow pose is helpful in weight loss.
  • It tones up the digestive system.
  • This pose strengthens your spine and make it flexible.
  • It is helpful in depression and headache.


  • Pregnant women should avoid this pose.
  • If you have back pain, neck injury, asthma, then do it under the expert supervision.

4 -  Padpaschimottasana or Seated Forward Bend 

Padpaschimottasana or Seated Forward Bend

Padpaschimottasana or Seated Forward Bend

Step 1 - Sit comfortably in erect position

Step 2 - Stretch your legs in front of you.

Step 3 - Raise your arms over your head and stretch.

Step 4 - With exhalation, bend forward with your arms trying to touch your toe, and navel move toward knees.

Step 5 - Slightly lift your head infront.

Step 6 - Sit in this position for 20 to 30 seconds.

Step 7 - Slowly release your pose.


  • This pose stretch the entire body - legs, arms, spine and back, shoulders, thighs.
  • This asana relieves mental stress and thus calms mind.
  • This asana tones up the abdominal organs and thus make them function efficiently.
  • Seated froward bend is helpful in proper blood circulation to every organ of the body. This improves the well being and reduce fatigue.


  • Pregnant woman and patients of back injury should perform this asana under any expert guidance.
  • People having diarrhoea should not perform this asana.
  • Asthama patients should avoid this asana. 

5 - Uttanpadasana or The Raised Leg Pose

Uttanpadasana or The Raised Leg Pose

Uttanpadasana or The Raised Leg Pose

Step 1 - Lie comfortably on your yoga mat. Keep your arms by your side with palms facing downwards.

Step 2 - Now lift your leg slowly with inhalation till legs make angle of 45 degree to 60 degree from the floor.

Step 3 - Keep your legs straight.

Step 4 - Hold this position for 15 to 20 seconds, or before if you are a beginner.

Step 5 - slowly lower your legs with exhalation 

Step 6 - This is one complete round of Uttanpadasana. You can repeat it for 3 to 5 times more.


  • This asana is very helpful to lower backache. It also makes the spine flexible.
  • This asana puts a lot of pressure on abdominal region. This stimulates abdominal organs. Thus make them function efficiently.
  • This asana proves the blood flow in reproductive organs. Thus, this asana improves the reproductive strength of males and females.
  • This asana improve the blood flow across the whole body including your brain.


  • People having backache issues or spinal injury should not perform this asana.
  • Pregnant women and ladies during menstruation should avoid this asana.
  • If you feel discomfort release your asana. Increase your time shortly.

So let’s begin with various yogaasans along with yoga steps and benefits of yoga posture - 

Guys this article is mainly for beginners. All the above mentioned asanas can be mastered easily and believe me guys these asanas have many many benefits for your health and well being.

I have also written articles on other yoga asanas (postures), meditation and disease specific yoga asanas. I have also written about yogic diet and complete daily healthy routine.

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