Yoga Exercises for Beginners: 9 Easy Poses!

If you want to sum up yoga exercises for beginners, they invite you to breathe, stretch, flow, and be. Repeat. As the Bhagavad Gita famously said, “Yoga is the journey of the self, through the self, and to the self.” 

Yoga is a type of ancient practice that has existed for a long time. Derived from the Sanskrit word yuji, meaning unity, yoga is an exercise that aims to harmonize the body and mind. 

That is the exact reason why yoga has become a popular mode of exercise these days. It is especially true with all the stress we handle on a day-to-day basis. Hence, it’s only natural that people are starting to look for a type of exercise that can soothe the mind.

If you belong to those looking to start yoga, here are 9 yoga exercises for beginners you can try. Each comes with its own benefits for your body. Discover also common places to do yoga and what to prepare in advance. 

9 Great Yoga Exercises for Beginners

With so many poses that require flexibility, getting into yoga can admittedly seem a little intimidating.

But remember, even a yoga expert had to start from zero. So, you can definitely try some easy moves as you embark on your yoga journey.

To start it off, here are 9 great yoga exercises for beginners:

1. Uttanasana (Standing Forward Bend)

This pose helps you lengthen your spine and loosen any tight hamstrings. Additionally, many believe it can help reduce digestive ailments.

You can do the pose safely by following these steps:

• Fold over your legs and let your head hang heavy.
• For stability, keep both legs gently bent with feet hip-width apart.
• Clasp opposite elbows with opposite hands while swaying gently from side to side.

2. Utthita Parsvakonasana (Extended Side Angle)

If you want toned knees, ankles, and thighs, then this pose should be on your must-try list.

Moreover, the utthita parsvakonasana pose helps reduce the fat around the hips and waist area. On top of that, it also helps increase the contraction of abdominal muscles and improve digestion.

To successfully execute the pose, follow the steps below:

• Start with standing, then step your feet 3–4 feet apart.
• Rest your hands on your hips before turning your right foot out so that your toes face the front of your mat.
• Turn your left foot slightly in then align your right heel with your left heel.
• Lift your kneecaps toward your thighs.
• Bring your forearm to your thigh instead of placing it on the floor.
• Extend your arm upwards and turn your chest toward the ceiling.
• IMPORTANT NOTE: If you feel a strain while reaching toward the floor, you can opt to place your hand on a block instead. 

3. Adho Mukha Svanasana (Downward Facing Dog)

The next pose in these yoga exercises for beginners is ardho mukha svanasana.

Apparently, this pose can help strengthen the muscles in your legs, arms, and shoulders. Furthermore, it can increase the blood flow to your brain and alleviates pain in your lower back.

Here are some steps you can follow to achieve all those benefits:

• Stand on your arms and knees.
• Keep your toes firm and pointing towards the front of your mat.
• Lift your knees off the floor while exhaling, be sure to keep your elbows and knees straight.
• Lift your hips as much as you can to make an inverted V-shape with your body.
• Keep your inner arms touching your ears and hold the position for a few seconds.

4. Downward Facing Dog Split

Next, acting as an extension of adho mukha svanasana, this pose further helps you build core strength.

After holding the adho mukha svanasana pose for a few seconds, start lifting your leg to do this pose. Just make sure to keep your weight evenly distributed on both your hands while your leg is up in the air.

5. Vrksasana (Tree Pose)

This following pose aims to calm the central nervous system and stretch the entire body. 

While doing so, it helps strengthen the legs, open the hips, and improve your neuromuscular coordination and endurance.

Be sure to follow the steps below to attempt the vrksasana pose correctly:

• Stand straight then balance on your left leg and lift your right leg, make sure it’s bent on at the knee.
• Place your right foot against the inside of your left thigh with the toes facing downward.
• Join your palms in prayer at your chest, then lift them up over your head until they’re stretched upward.
• Hold the position while breathing deeply.
• Repeat the posture with your right leg.

6. Phalakasana (Plank Pose)

Indeed, yoga exercises for beginners can still be challenging and strengthening. One such pose is the plank pose. Phalakasana can help strengthen your core muscles. Aside from that, it can also help strengthen your wrist, triceps, neck muscles, and bottom muscles.

Here are the steps to do the pose right:

• Start by getting into a push-up position.
• Make sure that your body is in a straight position.
• Bring down your knees one by one until they touch the mat.
• Bring it back up, hold down the body weight on your hands.
• Hold the position for at least one minute.

7. Setu Bandha Sarvangasana (Bridge Pose)

The next pose can help you stretch the spine, making it flexible and improving the health of the nerves.

Additionally, this pose improves the blood to flow better to the head. As a result, it may reduce stress, anxiety, mild depression, fatigue, insomnia, and headaches.

You can try this pose by following these steps:

• Start by lying on your back with both knees bent.
• Place the feet flat on the mat, keeping them hip-width apart. Then, slide the arms alongside the body with the palms facing down and the fingertips touching the heels.
• Press your feet into the floor, inhale, then lift your hips up by rolling the spine off the floor.
• Shift the weight into your arms and shoulders to light the chest up.
• Make sure your breath stays even and hold the pose for 4–8 breaths.

8. Balasana (Child’s Pose)

After trying to do many yoga poses, it’s time to let your body loosen up. The balasana pose helps you loosen up your back. In addition, it massages your internal organs so that they can function optimally.

Accordingly, here are the steps to do this pose:

• Sit down in a kneeling position.
• Keep your knees hip-width apart.
• Make sure that your toes still touch one another.
• Bend forward, then place your head and hands on the mat.
• Keep straightening your body until every one of your fingers touches the mat.
• Hold the position for a few minutes.

9. Savasana (Corpse Pose)

Last but not least, another pose that can help loosen your body up is savasana. This pose helps your body and mind to relax. So, you should never miss this move.

To do this pose, all you have to do is lie down on your back on the mat. Then, stretch your arms to your left and to your right.

Finally, savasana concludes our discussion on 9 yoga exercises for beginners. 

Where to Practice Yoga Exercises for Beginners

You can practice yoga in various places, such as yoga studios or gyms. Additionally, community centers or parks offer good options. What about at home? Why not? You can do yoga exercises for beginners with a mat or a sturdy chair. 

More importantly, you can choose a location that suits your comfort and needs. Let’s look at each of them a little bit closer – what you can do or get.

• Yoga Studios

They are usually designated areas featuring skilled instructors, tools, and serene surroundings.

• Fitness Centers and Gyms

Spaces for group fitness that provide scheduled mat or flow classes.

• Parks and Nature

Open areas such as nearby parks or shorelines for an outdoor breather.

• At Home

Exercising on a mat in your living room by following videos or tutorials from various yoga sites.

• Office or Seating Areas

Practicing basic chair yoga at a desk during a work pause.  

What to Prepare Beforehand

Going to your first yoga class? Or, before getting into yoga exercises for beginners, here is an easy outline of what to get ready.

Clothing and Items to Pack

• Outfits – Choose comfortable, elastic clothes that allow for free movement. Stay away from tight jeans or heavy clothing.
• Mat – Go for a standard (non-slip) sticky mat to prevent slipping.
• Feet – Do not wear shoes or socks for improved traction and stability on your mat.
• Hair – Pay attention to your hair. You may need to put it up, for example, in a braid or a high pony.  
• Water – Carry a small bottle of water to drink if you experience thirst.

Timing and Nutrition

• Food – Avoid consuming a large meal just prior to class. Rest for a minimum of two to three hours post-meal. Or else, consume a very light snack.
• Get to your class, or prepare your home area, ten minutes ahead to soothe your thoughts.

Your Mindset and Environment

• Place – Choose a calm, tidy area with adequate air circulation.
• It’s alright to be nervous. Embrace your body as it is right now. Refrain from making comparisons with others.

Surround Yourself with the Healing Nature at Bobocabin

Some days, yoga is about movement. Some days, it is simply choosing to breathe.

In essence, yoga is simply about inhaling good things and exhaling worries and stress. Thus, take time to do what makes your soul happy.  

Similarly, what about relaxing your mind by enjoying the scenic nature of Indonesia? For a peaceful retreat, Bobocabin is your go-to glamping solution.

Breathe in the fresh, unpolluted air of Indonesia’s iconic natural sites. Then, make use of the campfire and barbecue facilities for some quality time.

With high-tech coziness, each cabin features facilities unique to Bobocabin, such as Smart Window and B-Pad. You can adjust the window tint according to your liking for maximum privacy and comfort.

ALSO READ:

• Top 4 Pilates Studios in Ubud for Ultimate Wellness
• Finding Zen: 16 Best Yoga Classes in Ubud, Bali
• Benefits of Hiking: 8 Reasons Why Hiking Is Good for You
• 6 Eye Relaxation Ideas to Achieve Peace of Mind

Unquestionably, Bobocabin provides a perfect serene place not only to rest but also to practice yoga exercises for beginners and beyond. What is more? Enjoy the Floating Breakfast if you book the Deluxe Cabin with Hot Tub. Download the Bobobox app on the Play Store or App Store for further booking information.