The 14 Great Preparation For Yoga – Beginner’s Yoga Poses

Preparation Yoga Poses For Beginners

This is an intermediate level Yoga poses. You need good preparation and warm up to do this.

Mountain Pose – Tadasana

Every standing pose in Yoga begins with this Mountain Pose. Here, you learn how to ground your feet. You get a feel of the earth beneath you. While Mountain Pose may seem like standing without anything going on, in reality, plenty of things are happening.


●  Improves posture
●  Keeps breathing steady.
●  Relieves sciatica.
●  Adds strength to knees, ankles, and thighs.
●  Improves the strength and mobility of hands, legs, and hips.
●  Alleviates flat feet symptoms.
●  Gives better awareness.
●  Makes abdomen and buttocks strong.

Method of doing it

Begin by standing upright with your feet together.
●  Spread toes and press down on every finger widen spread.
●  Get your quadriceps involved by lifting your kneecaps.
●  Bring your kneecaps up through your inner thigh.
●  Draw the core (abdomen) inward and up as you lift your chest.
●  Press down on top of your shoulders.
●  Open your chest and press your shoulder blades to each other.
●  Place your hands by your side so that palms are turned inward.
●  Think of a string pulling the crown of your head up toward the ceiling.
●  Take a deep breath.
●  Hold this pose for 6-7 breaths.

Downward Facing Dog -Adho Mukha Svanasana

This is one pose that often occurs as a preparatory or transitory pose in Yoga practice. Get used to Downward Facing Dog and you will improve your health to a great extent.


●  Energizes the entire body.
●  Relieves stress and calms your brain.
●  It helps one avoid osteoporosis.
●  Relieves stress due to menopause.
●  Gives strength to hands and legs.
●  Stretches calves, hamstring, and shoulder.

Method of doing it

Start from Tabletop position on all fours on your yoga mat.
●  Keep wrists under shoulder and thigh at right angles to the floor.
●  Push with your toes and lift hips high.
●  For people with tight hamstrings, it is alright if knees are slightly bent. If not, keep the legs straight as you lift buttocks up to the ceiling.
●  Walk hands slowly to your front.
●  Press down through your palm. Turn your elbows to each other.
●  Make your abdomen hollow and engage legs. Move your torso back to your thighs.
●  You must hold this inverted V pose for 6-7 breaths.
●  Drop back to your hands and knees in a tabletop position.
●  Do 5-6 cycles.

Plank Pose – Dandasana

We can support our torso in various ways using the plank. It adds strength to our abdomen and hands. It teaches us balance and the way to use our breath properly.


Tones our core muscles.
●  Improves posture.
●  Adds strength to muscles supporting our spine.
●  Serves as a transition exercise in between poses.
●  Protect your back and spine from injury.
●  Improve our balance.

Method of doing it

Start from Adho Mukha Svanasana (Downward-Facing Dog).
●  Drop your torso to the floor by bending your elbows. Keep your body straight.
●  Keep your elbows on the floor with arms pointing in front of you. It must rest on either side of your body.
●  Draw your inner core towards the base of your spine. Expand your shoulder blades out to your shoulders. Lengthen your spine downward.
●  Press index finger into the floor.
●  Move the front of thighs up to the ceiling. Resist tailbone to the floor. Keep throat and eyes soft.
●  Stay in this pose for 6-7 breaths.

Triangle Pose – Trikonasana

This is a beginner’s standing pose. You need to keep your eyes open to maintain balance. We have two variations of this – Baddha Trikonasana and Parivrtta Trikonasana. It opens the lungs and stretches sides of your waist. You tone your entire body.


●  Stretches thorax, vertebral column, and inguinal region.
●  Reduces stress.
●  Increases stability.
●  Strengthens the legs, knees, ankles, and arms.
●  It helps relieve constipation and improve digestion.

Method of doing it

Start from Vrksasana or Tadasana.
●  Keep your feet 3 feet apart.
●  Turn your right foot to your right. Move your left foot also to your right by 10-15 degrees.
●  Make the center of your right heel in line with your left foot arch.
●  Press down on the floor with feet and let flow downward.
●  Keep weight balanced on your feet equally.
●  Bend your body to the right as you exhale. Your hip is stretched as you bend downward with your right hand.
●  Keep your hands straight, in line with each other.
●  Your right knee will bend slightly as you reach for your right ankle.
●  Rest your hand on the shin or ankle. You may also rest it on the floor beside your ankle if possible.
●  Keep your head in a soft, neutral position without hanging. Look to your left hand. Make your gaze soft.
●  Hold this pose for 6-7 breaths.
●  Come back to standing pose. Repeat the cycle for the other side.
●  Do the entire cycle 5-6 times.

Tree Pose – Vrksasana

Tree Pose helps one develop balance and strength in our legs. This beginner pose is useful for older people who have weak legs. It serves as a starting pose for many other poses.[6]


●  Increases stability.
●  Strengthens the legs, knees, ankles, and arms.
●  It helps relieve constipation and improves digestion.
●  Learn breath control.

Method of doing it

Start from Tadasana.
●  Keep your feet 3 feet apart. Stand tall with hands on your sides.
●  Move body weight a little to your left and raise your right leg by bending it at the knee.
●  Bring the right foot up to your left thigh. Place it on your left thigh.
●  Raise your hands over your head. Bring palms together.
●  Look straight ahead at a distant object. Keep eyes soft.
●  Your spine must remain straight and supple.
●  Breathe deeply. As you exhale, relax your body muscles more and more. Have a gentle smile on your face.
●  Raise your crown to the sky and lengthen the tailbone downward.
●  Hold this pose for 2 minutes. Drop your leg.
●  Repeat for the other leg.
●  Do entire cycle 5-6 times.

Warrior 1 – Virabhadrasana

Warrior 1 Warrior poses are needed for building strength and stamina in a Yoga practice. They give good confidence and stretch the hips and thighs while building strength within the entire lower body and core.
Warrior 1 could be a gentle backbend; and a great pose for stretching open the front body (quads, hip flexors, psoas) while strengthening the legs, hips, buttocks, core and upper body.


●  Strengthens legs
●  Opens hips and chest.
●  It helps you develop groundedness and balance.
●  Blood circulation improves.
●  Improves concentration.
●  Energizes the whole body.

Method of doing it

Start from Tadasana.
●  Keep your feet 3 feet apart. Keep your hands at your sides.
●  Step your right foot to your front and align your left foot also in this direction.
●  Inhale as you raise your hands up keeping both parallel to each other, palms facing one another.
●  Soften your gaze and look straight ahead. Open your chest and press your shoulder blades out to your shoulder.
●  Hold this pose for 6-7 seconds. Bring your foot back and repeat the cycle 5-6 times.
●  Now do for other legs.

Warrior 2 – Baddha Virabhadrasana

This exercise is a hip opener. It opens groin and stretches back and thighs. It serves as a starting pose for many other poses such as half-moon balance.


●  Powerful stretching for leg, groin, and chest.
●  Stimulates digestion.
●  Relieves backache.
●  Tones abdomen and ankles.
●  Improves circulation and respiration.

Method of doing it

Start from Tadasana.
●  Keep your feet 3 feet apart. Turn right and step forward.
●  Lock your hands behind you by lacing your fingers together.
●  Push your clasped hands down. Bend down to your right foot.
●  Bring your hand up behind your back.
●  Raise up and puff up your chest.
●  Now bend your knee and bow down once again.
●  Keep hips squared and ankle locked.
●  Touch crown of your head to the floor if possible. Else, you may touch it to your knee.
●  Do not rest your torso on your knee.
●  Repeat this cycle for the other side.

Seated Forward Bend – Paschimottanasana

Be sure to do a forward bend before you do Paschimottanasana. This beginner’s pose stretches lower and upper back muscles and improves breathing. Paschimottanasana opens your body and helps you breathe well in twisted positions.


●  Stretches hamstring and spine
●  Relieves symptoms of menstrual distress and menopause
●  Improves digestion
●  Helps people with insomnia and high blood pressure
●  Increases appetite and reduces obesity
●  Calms the brain and relieves stress
●  Stimulating action on liver, kidney, and uterus
●  Reduces fatigue and relieves headache

Method of doing it

Start from a seated pose. Use a blanket under your buttocks if it is not possible to sit on the floor. Keep your legs straight out in front of you.
●  Press your feet downward. Push on your left sitting bone and pull your right sitting bone away with your right hand. Do this for your other sitting bone as well.
●  Turn thighs inward and press them through the floor. Press palms down on the floor near you on both sides of your torso.
●  Make your tailbone long away from your sternum. Lean forward from hips so your face comes to your knees. Do not bend from your waist.
●  Try to hold the bottom soles of your feet. If it is not possible, use a strap looped under those soles to hold with your hands.
●  Make sure your elbows are not bent. Slowly, go into the bend. Make your torso long as you inhale.
●  Hold this pose for 6-7 minutes.
●  To come out of this pose, lift your torso up. As it rises up from your thighs, inhale pulling tailbone up into your pelvis.

Bridge Pose -Paripurna Navasana

Bridge A counter pose to a forward bend is a backbend. Bridge is a good beginner’s backbend that stretches the front body and strengthens the back body.
How to do it: Lie down on your back and place your feet hip-width apart. Press firmly on to your feet and lift your butt up off the mat. Interlace your hands together and press the fists down to the floor as you open up your chest even more.

●  Strengthens the hip flexors and vertebral column
●  Adds strength to abdominal muscles
●  Removes mind and body stress
●  Helps make back problems alright
●  Improves blood circulation and flow of the lymphatic system
●  Lose weight in a good way
●  Balances your hormonal system

Method of doing it
Start from a sitting pose. Use a blanket if you find it difficult to sit on the floor.
●  Keep the spine erect and make it supple. Stretch legs out in front of you. Keep them both together.
●  Support yourself on the floor behind your hip with your hand. This makes your back straight.
●  As you breathe out, lift your legs up together in the air.
●  Lean back and raise your hands out in front to give balance to your legs.
●  Make your head steady and keep eyes soft. Look ahead at a spot in front of you.
●  Sit on your tailbone. Strengthen your core. Spread your shoulder blade out.
●  Point your toes forward. Tighten and engage your thighs.
●  Breathe deep and soften your gaze. Hold the pose for 6-7 breaths.
●  Come to the sitting position. Repeat cycle 5-6 times.

Child’s Pose – Balasana

One of those many resting poses in Yoga, Balasana is meant to relax. It helps one get rid of stress and aches in your muscles. So, it is a great yoga exercise for beginners. Also, it is a counter Asana for many other Asanas. You can use this exercise along with other exercises such as Bhujangasana or Dhanurasana as a transition exercise for rest.

●  Helps improve digestion
●  Makes your mind calm
●  Good for easing backaches
●  Lengthens spine
●  Opens the back
●  Release fatigue
●  Knee ligaments become longer
●  It gives you good sleep

Method of doing it
Start from the tabletop position on the Yoga mat.
●  Sit with your buttocks on your heels. You may use a cushion if you find difficulty sitting down.
●  You can keep your knees together but it is good if you part them and place your torso in this gap.
●  Breathe slowly and evenly.
●  Again, you can keep your hands pointed forward with palms downwards. Or, keep it pointed back with palms upward.
●  Let your jaw become relaxed.
●  Press your torso on to your thighs or to Yoga mat if your thighs are apart.
●  Push your palm on the ground.
●  Big toes must touch each other.
●  Stay in this position for 1-3 minutes.
●  To get out of this Asana, first, lift your torso upward to your head. Draw a breath in and rise from the tailbone.

Cobra Pose – Bhujangasana

One of those back bending Asanas, Cobra Pose helps loosen your back muscles and make your body flexible. You can use this along with Asanas from the sun salutation series.

●  Soothes wild temper and impulsive nature
●  Helps to improve liver and kidney function
●  Gives good relief for those who sit for a long time
●  One can avoid back problems through this pose

Method of doing it
Begin in a prone position on your Yoga mat.
●  Place your chin on the floor and bring your palms beside your armpits.
●  Extend your feet by pointing your toes downward.
●  As you inhale, press hips downward, raise torso up by pushing on the floor with your palm.
●  Lookup by tilting chin upward.
●  Keep the spine supple and arched in a smooth manner.
●  Open shoulders by pushing shoulder blades apart.
●  Inhale and hold the breath for as much as is comfortable.
●  Exhale and drop down to the Yoga mat.
●  Repeat 5-6 times.

Easy Pose – Sukhasana

Sitting on the ground can be difficult for one who is not used to it. Use a blanket under your buttock if you have difficulty.

●  Stretches knee and ankle
●  Good for easing backaches
●  Makes the brain calm

Method of doing it
Sit down on the Yoga mat.
●  Cross your shin and widen your knees. The balance on your sitting bones.
●  Keep your feet under the opposite knee. Look down and see a triangle formed by two crossed thighs and shins.
●  You should have a gap between pelvis and feet. Keep pelvis neutral.
●  To make sure it is neutral, press on the floor beside you and lift your sitting bones up. Make thigh bones heavy, slowly lower yourself to the Yoga mat.
●  Balance tailbone and pubic bone so they are equally above the floor.
●  Lay your hands on your lap palm upward or downward.
●  Make shoulder blades strong, make tailbone long toward the floor.
●  Don’t arch the lower back. Also, don’t push lower front ribs to the front.
●  Hold this pose for 1-3 minutes.
●  Cross legs right over left on alternate days and leftover right on other days.

Garland Pose – Malasana

This is a hip opener exercise used to open groin and hips. It also tones your abdomen. This balances the two hemispheres of the brain. Chanting the mantra rum bum lum drum stimulates the metabolism.

●  Get freedom in your groins and improve its flexibility
●  Improve strength and balance
●  Lengthens the spine
●  Fires up your metabolism
●  Makes your system clean
●  The range of motion of ankles improves

Method of doing it
Start from a sitting posture.
●  Come to sitting posture keeping heels flat on the ground. Space your feet 3 feet apart.
●  Bring your hands at the center of the chest so that it is in line with your heart. Press palms together in Salutation Seal.
●  Use elbows to push knees so they become widespread.
●  Hips remain lower than the knee. Bring your heart up and push it forward.
●  Draw tailbone down to the floor.
●  Hold this pose for 30 – 45 seconds.

Corpse Pose – Savasana

This Asana of Hatha Yoga helps a Yoga student relax after completing one session of Yoga practice. It rejuvenates the mind, body, and spirit of a person.

●  Releases stress
●  Quietens mind state to a deeper awareness level
●  Rejuvenates growth at all levels
●  Reduces blood pressure and anxiety
●  Gives relief for people with insomnia
●  Helps one develop an inner focus

Method of doing it
Begin in a supine position on the Yoga mat.
●  Rest your head on a pillow if needed. Keep eyes closed.
●  Keep legs apart and knees completely free.
●  Hands are by your side, palm upward.
●  Move your attention to different body parts one by one.
●  When you finish on one part on one side (say, left knee) move to the other side (right knee).
●  Remove all hurry from your thoughts. Let your body flow through the floor. Let force move through your arms out of your shoulders. Leave your hips open to let force flow legs out downward.
●  Be sure you don’t fall asleep. Wait in this pose for 10-15 minutes.
●  As you come out of this pose, take in your environment slowly. Become aware of yourself. Then, open your eyes.

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