Yoga Positions for Beginners | Basic Yoga Poses
Beginner’s Yoga Poses
Basic Yoga Positions
It is time to expand the Free Online Yoga & Meditation Classes offered here at Mastery of Meditation & Yoga, and the class I am planning to add next is a Beginner’s Yoga Class (now online). The class will consist of the best yoga pranayama techniques for beginners and it will also incorporate the beginner’s yoga positions that I have detailed below.
This yoga set, is built using basic yoga poses and exercises, but just because the positions used are not advanced or complicated, does not in any way lessen the value of this set. It is an excellent set to incorporate into your daily yoga practice and has been carefully designed to work on each and every aspect of your being.
This set will also make up Chapter 11 of our popular Free Online Kundalini Yoga Sets E-book. The poses and positions that make up this set can be found in the following two free online books: Free Online Kundalini Yoga Exercises E-book & Free Hatha Yoga Poses E-book.
Benefits of Yoga Positions for Beginner’s | Basic Yoga Poses Set
As I mentioned above, this set has been carefully designed to be beginner friendly and also, designed to ensure that it works upon all major aspects of your being in a balanced and harmonious way. The detailed benefits of each exercises, along with cautions and practice tips, can be found in the article devoted to each pose, below though are the overall benefits that this set bestows when practiced consistently
- Promotes overall flexibility and strength.
- Clears blockages and increases energy flow.
- Triggers the natural healing capacity of the body, promoting health and well-being.
- Promotes peace and emotional balance.
- Purifies one’s energy and raises one’s level of vibration and consciousness.
- Improves balance and coordination.
- Helps increase metabolism and assists in weight loss.
- Builds mental focus and concentration.
Yoga Positions for Beginner’s Practice Details:
The following two articles are important for beginner’s to read as they provide guidelines on how to practice yoga:
Essential Beginners Guide to Yoga Practice
10 Important Guidelines for Kundalini Yoga Practice
Remember the golden rule is please do not overdo anything. Especially if you are a beginner, please use the beginner’s version for the exercises where ever provided and back off if you feel uncomfortable or dizzy. Each exercise title is a link to the chapter with the details for that exercise. For all the poses in this set illustrations have also been provided.
You will also need to learn the Breath of Fire breathing exercise, which is taught in the following video: Breath of Fire Kundalini Yoga Pranayama. This breathing exercise is a fundamental breathing technique in Kundalini Yoga and is extensively used in conjunction with the yoga poses.
Yoga Positions for Beginner’s | Basic Yoga Poses Set
Remember that each title is a link to the article with full details on each pose. Also, in each of those respective articles, modifications for beginners is given whenever required, so make sure you use those modifications as you start out.
1. Kundalini Yoga Butterfly Pose:
- Duration: 2 - 3 mins
- Breath: Breath of Fire
Butterfly Pose
2. Kundalini Yoga Cat-Cow Pose:
- Duration: 1 - 3 mins
- Breath: Inhale in cow pose, exhale in cat pose
Yoga Cat Pose (Exhale)
Yoga Cow Pose (Inhale)
3. Yoga Cobra Pose:
- This is a very basic yoga pose that is part of every school of yoga practice. It can be done with the elbows bent and also done with the elbow straight. Beginner’s should be careful with their lower back and elbows, and should take frequent breaks if they get tiered holding the pose.
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Duration: 1 - 3 mins
- Breath: Long deep breathing.
Cobra Pose w/ Straight Elbows
Cobra Pose w/ Bent Elbows
4. Yoga Baby Pose:
- Another very basic yoga pose is baby pose. It is pose #8 in the article. It is a good pose to relax in whenever you need to take break during your yoga session. In addition this pose will counterbalance cobra pose for you.
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Duration: Open
- Breath: Normal.
Baby Pose
5. Basic Yoga Pose for Balance:
- Be sure to use the modified versions if you find doing the full version difficult. This is a good pose for the elderly to do as well.
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Duration: 1 - 2 mins / side.
- Breath: Long deep breathing.
Basic Yoga Pose for Balance (Left Arm)
Basic Yoga Pose for Balance (Right Arm)
6. Forward Bending Yoga Asana:
- The important part of this position is to keep your legs straight. It is not necessary to reach your toes, that will happen over time. Just reach forward as far as is comfortable, while keeping your legs straight. For beginner’s even reaching their knees or shins is fine. Curl your toes back towards you though, even if you do can’t reach them to accent the stretch in your calves and hamstrings.
- Duration: 1 - 3 mins
- Breath: Do long deep breathing. As you make progress you can do this pose with breath of fire.
Forward Bending Yoga Pose
7. Yoga Rock-n-Roll:
- Good yoga exercise to help you transition between poses. It is also good for lengthening the spine and redistributing the cerebro-spinal fluid. It is exercise #6 in the Kids Yoga Article which it is linked to.
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Duration: 15 seconds - 1 min
- Breath: Normal.
Yoga Rock-n-Roll
8. Alternating Leg Lifts for Abdominal Strength:
- Simply lie on your back, with your hands underneath your buttocks palms facing down to support your lower back. Then lift your left leg up to ninety degrees and lower it back down. Next lift your right leg up to ninety degrees and then back down. Continue on with these alternating leg lifts for the duration of the exercise. It is exercise #1 of the Ab Workout set which it is linked to. Btw, this set is an excellent set for beginner’s as well who want to tone their abs and build their core strength.
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Duration: 1 - 3 mins
- Breath: Inhale Up / Exhale Down.
Yoga Single Leg Lifts (Right Leg)
Yoga Single Leg Lifts (Left Leg)
9. Kundalini Yoga Stretch Pose:
- This is a terrific yoga posture, remember the beginner’s version is to do one leg at a time instead. Again you can take breaks during this pose when you tire. The full version is illustrated below.
- Duration: 1 - 3 mins
- Breath: Breath of Fire
Kundalini Yoga Stretch Pose
10. Yoga Rock-n-Roll:
- Again we will use yoga rock-n-roll to help us transition to a new pose. See exercise #7 above for details.
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Duration: 15 seconds - 1 min
- Breath: Normal.
- These can be a little tough for beginner’s to do, but I wanted to include them in this set due to their enormous benefits. This exercise will really help you tone and strengthen your legs and also it will give your heart a good workout. Do only a few at a time in the beginning and be sure to take lots of breaks. Build up slowly to 52 in a row over time.
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Duration: 11 - 52 repetitions
- Breath: Inhale Down / Exhale Up.
Yoga Frog Pose (Inhale)
Yoga Frog Pose (Exhale)
12. Kundalini Yoga Archer Pose:
- We will end this set with Archer’s Pose. This pose is excellent for opening up your hips, strengthening your legs and helping you cope with stress. It is also good for the mind and developing confidence.
- Duration: 1 - 3 mins / side
- Breath: Long Deep Powerful Breathing.
Yoga Archer Pose
13. Corpse Pose:
- Once you are done with the Beginner’s Yoga Set, make sure you relax on your back in corpse pose. For corpse pose just lie comfortably on your back and have your hands out to the sides or on your chest. Just let go during this time and let the Universe take care of you. Have no worries, anxieties or goals, and simply surrender to Infinity.
- Duration: 1 - 11 mins
- Breath: Relaxed
End of Beginner’s Basic Yoga Poses Set
Benefiting from Mastery of Meditation & Yoga? 
on February 6th, 2009 at 6:50 pm
Anmol,
Very nice set!
Thanks,
Desika
on February 7th, 2009 at 7:54 am
Thanks for this great set - I think I will use this one to get back into a daily practice. :-)
on March 6th, 2009 at 8:56 pm
Anmol, great beginners course, I have been trying to find the right class for me, I never thought I will find it on line. Is there a chance you have on video (dvd) or download the whole class with breathing and positions, for sale of course?
Congratulations Anmol, what you do mist be very rewarding
Namaste
ALejandro S.
on June 21st, 2009 at 4:19 am
[…] Yoga Positions for Beginners | Basic Yoga Poses […]
on July 11th, 2009 at 8:49 pm
[…] Yoga Positions for Beginners | Basic Yoga Poses […]
on August 6th, 2009 at 11:44 pm
Anmol,
Thank you for this set! Iam looking forward to using this one, and starting back into the daily yoga routine!
:)
Thanks again,
Claire
on September 4th, 2009 at 4:18 pm
I agree….liked this set very much. I think I will stick with this set for a bit until I feel comfortable moving on. Thanks again!
on September 13th, 2009 at 12:56 pm
very good introductory set. my only addition would be a sun salutation.
on September 18th, 2009 at 3:53 pm
Hello! I have started this set. Thank you so much for this!
on September 19th, 2009 at 4:31 pm
[…] Anmol Mehta is a modern Yoga & Meditation master. He is the founder and author of the largest free yoga and meditation website on the web, where you can learn more great Beginner Yoga Poses. […]
on October 27th, 2009 at 9:32 am
Did my part for the day! It was excellent, I love it!
on December 1st, 2009 at 2:37 pm
good job …I like it….
on December 1st, 2009 at 2:39 pm
visit my Yoga Blog to support me.
on December 29th, 2009 at 3:56 am
what should i do in terms of easy asanas pranayams to control bladder incontinence and uti infections also is there any thing to help in psoriasis/eczema in yoga waiting for your reply
on January 11th, 2010 at 3:16 pm
[…] Basic Yoga Poses | Beginner’s Yoga Poses […]
on January 27th, 2010 at 3:53 pm
I am so happy to have found your site; I am studying to work with animals and I am looking for a meditation to help me gain their trust and perhaps communicate. Could you help me?
on January 30th, 2010 at 1:49 pm
Dear Simone,
Please explore samyama on the website (you can use the search button on the top right side or the links posted below).
Also reading the Zen story about Tara and the tree on the website will help.
Here are the links
Samayana
Tara and the Tree
All the best,
Trupti
on February 2nd, 2010 at 9:01 am
[…] Yoga is the form of exercise that goes beyond the physical boundaries and enhances the unison of the body, the mind and the soul. Yogis believe that the body and the mind are one and with the right kind of yoga one can experience harmony between the two and their gradual process of healing. These exercises are considered to have therapeutic effects it is the best way to relax the body even under the most stressful conditions. The main reasons why the common man chooses to practice this divine form of exercise is to explore inner peace, be more energetic and happier and feel ecstatic and fitter. Following are 10 easy and quintessential yoga poses: […]
on February 9th, 2010 at 9:37 pm
Anyone else use K2 incense when doing yoga? My instructor brought me on to it and i’m in love.
on February 25th, 2010 at 11:47 am
[…] Best Yoga Exercises & Sets of 2009 In case you missed any of them, here are the top 5 yoga exercises and sets that the readers enjoyed and benefited from most in 2009. 1. Yoga Position for Beginner’s | Best Basic yoga Poses: This is a very complete set of simple yoga exercises which everyone can do. This set works on your balance, flexibility and strength. In addition, this set is designed to work on all parts of your body. Thus, your upper body, lower body and abs, all get a good workout and tuneup. I strongly recommend this set for anyone looking to start or try yoga, or looking for a regular gentle yoga practice. This set is also a key part of the very popular Free Beginner’s Yoga Class, which was also launched last year. 2. Tantric Yoga Exercises for Sexual Potency: Although this set of yoga exercises is primarily designed for men, it is an effective set for women to practice as well. It consists of the best yoga techniques to open and balance the Sex Chakra, and the best techniques to increase sexual potency. This set is a core component of the Free Tantra Yoga Sex Chakra Program. 3. Seven Chakra Healing and Kundalini Awakening Set: If you are interested in Chakra Balancing and Kundalini, this set is for you. It is a set which incorporates some of the best chakra balancing techniques and progressively leads you through each chakra, starting from the root chakra to the crown chakra. This set too plays an important part in the free online classes, and specifically it is part of the Seven Chakra Balancing and Healing Program. 4. Powerful Technique for Natural Liver Detox: The liver is the one of the most important organs in the body and for all the hard work it does, it sure deserves some love and attention. This is where Pavan Sodhung Kriya is very useful. This exercise is great for flushing the liver of toxins and at the same time, it helps you tone and strengthen your stomach and abdominal muscles. Although it is not part of an online class yet, a Full Body Detox Program is in the works for 2010, and you can be sure this exercise will be part of that program. 5. Yoga for Abs, Legs, Buttocks and Full Body Fitness: For those of you really interested in getting fit, and developing your chest, shoulders, arms, abs, thighs and buttocks, you should check out this set. It will prove how useful yoga can be in building muscle strength and overall fitness. Many readers were quite surprised that yoga could deliver such good results in the areas of muscle development and strength training. Best Meditation Techniques of 2009 […]
on March 23rd, 2010 at 5:33 am
This was way too hard
on March 31st, 2010 at 5:37 pm
[…] Basic Yoga Poses | Beginner’s Yoga Poses […]
on May 29th, 2010 at 7:00 pm
I am a true beginner. I found your site and started the beginner course on Thursday. It took me a couple of days reading and learning the breathing and poses. I just finished my first complete set of pranayama and poses together. I am very thankful for the information you have put out for free. I would never had started if I had to find a teacher and pay for a class. I will keep you posted on my results. I am 53 years old so my flexabilty is pretty much gone and I am about 20 pounds overweight. Those are the things I intend to correct. One question though. The mat/pilllow that you are sitting on in the video, Is that something you recommend? Is it a certain kind? I am not able to achieve the position that you are in at this time. Any recommendations there? I guess that is more than one question. Thanks again.
on May 30th, 2010 at 10:39 am
I have just finished second full day of beginner routine. I can definitely feel it.
on June 1st, 2010 at 8:11 am
After three full days of yoga I am starting to get comfortable with the set. I am at least hitting the basic time frames for each pose. I feel like I can already tell the difference in my flexability although I have a long way to go. I think I might need to stick with this beggining set longer than a week though. Is there any reason that I should move on or is it fine to continue this set a little longer?
God bless,
Bill
on June 3rd, 2010 at 12:05 am
Bill,
Great to hear of your progress.
You can do it for much longer than the 1 week. As a matter of fact some of these sets are part of our daily practice and good for ones life long practice as well.
The 1 week is to ensure you get a flavor of what the set can do for you…. :-)
All the best,
Trupti
on June 3rd, 2010 at 8:06 am
Greetings Trupti,
Thank you for the reply. I will definetly continue the begginers set. After a week I am noticing improvments however I am also noticing areas I need to work on. I am very thankful for the site and all the information that you and Anmol share. I look forward to continuing to learn and improve in my practice.
God bless,
Bill
on June 10th, 2010 at 3:36 pm
Bill,
Very glad to hear of your progress… Thank you for letting us know.
Peace and Love,
Trupti
on June 14th, 2010 at 6:00 pm
Hey, just to let you know I’ve begun this course, felt nice flows as I did the exercises, and my energies seemed larger afterwards.
on June 21st, 2010 at 4:14 pm
[…] Basic Yoga Poses | Beginner’s Yoga Poses […]
on June 23rd, 2010 at 9:21 am
Awesome set….thank you!
on July 18th, 2010 at 11:20 am
Just tried the beginners class for the first time. Will make it part of my daily routine, big life changes for me recently. Thank you and wish me luck.
All the best
M
on July 25th, 2010 at 2:46 am
Even though these are basic, they’re still very effective exercises. I train with kettlebells and use these (and some others) to warm-up and ready my body for the more intense training to come. I also use them as a post-workout cooldown and relaxation. Great stuff!
on July 25th, 2010 at 11:04 pm
Secrets for fat burning foods, weight loss, ab exercises, and more!
on August 5th, 2010 at 5:08 am
Yoga is a very powerful kind of exercise that results also in burning unwanted fats. This can be very useful when mixed with your chosen fitness program.
on August 10th, 2010 at 5:48 am
Yoga exercise is a very effective but relaxing way to lose belly fat it also makes the body flexible. Combined with the breathing exercise makes you feel revived inside out.
on August 15th, 2010 at 3:33 pm
These are basic, but very good.
I actually use most of all these to warm-up before I lift.