Written By: UMA Editorial Team |

Published on: April 14, 2024

Yoga, with its roots tracing back to ancient times, has transcended generations to become a widely practiced discipline today. Offering a harmonious blend of movement, breathing techniques, and meditation, yoga serves as a holistic approach to enhancing physical and mental well-being. With myriad benefits ranging from improved posture to enhanced flexibility, strength, and inner balance, yoga stands as a beacon guiding practitioners towards self-realization, ‘freedom’ (Kaivalya), and ‘the state of liberation’ (Moksha).

Did you know?

Who is the father of Yoga?

Known as the father of modern yoga, Patanjali’s teachings form the cornerstone of yoga philosophy. Additionally, Tirumalai Krishnamacharya is also revered as a significant figure in shaping modern yoga practices.


Yoga brings the body and mind together, aiming for self-realization and liberation from various sufferings. It’s not just a physical exercise; it’s a journey towards inner peace and harmony. The classical period of yoga, lasting from 500 BC to 800 AD, emphasized the importance of a peaceful mind and its integration into other spiritual practices like Buddhism and Jainism.

Did you know? 

Which god is the master of yoga? 

As the epitome of yogic practices, Lord Shiva symbolizes the essence of yoga, encompassing various aspects such as asana, prana, mantra, and meditation.


Before delving into specific poses, it’s crucial to understand the various types of yoga poses and their associated benefits:

Standing Poses: Ideal for improving posture and grounding, standing poses foster a strong connection with the ground and enhance body awareness.

Balancing Poses: These poses not only strengthen the core but also improve posture by stabilizing the center of gravity.

Backbends: Offering a heart-opening experience, backbends elongate the spine and foster strength in the back muscles.

Seated Poses: Grounding and soothing, seated poses provide stability while nurturing flexibility.

Resting or Supine Poses: Serving as cooldown exercises, resting poses aid in relaxation, lowering heart rate, and promoting a meditative state.

Did you know? 

What is the birthplace of Yoga? 

Often regarded as the birthplace of yoga, Rishikesh holds a sacred allure for spiritual seekers worldwide. It is believed that meditation in this holy town paves the path to spiritual salvation.


Let’s begin by delving into ten yoga asanas suitable for beginners, endorsed by certified yoga instructors. Before we begin, consider enhancing your experience by lighting a UMA wellness incense to elevate your practice, or opt for the gentle glow of UMA candles to illuminate your journey.


Cat Cow Pose (Marjaiasana/Bitilasana)


  • Start on all fours with your wrists directly under your shoulders and your knees below your hips.
  • For Cat Pose, exhale as you arch your back upwards, tucking your chin towards your chest.
  • For Cow Pose, inhale as you lift your chest and tailbone towards the ceiling, letting your belly drop towards the mat.
  • Alternate between Cat and Cow Pose with your breath, moving smoothly and gently.


  • Stretches the back and promotes spinal flexibility.
  • Opens up the heart and releases tension in the neck.


Three-Legged Dog (Tri Pada Adho Mukha Svanasana)


  • Start in a downward dog position with your hands shoulder-width apart and your feet hip-width apart.
  • Lift your left foot off the mat, extending it towards the ceiling while keeping your hips square.
  • Press evenly through your palms and the sole of your right foot.
  • Hold for a few breaths, then switch sides.


  • Strengthens hamstrings, calves, and shoulders.
  • Opens up the hips with each leg raise.


Upward-Facing Dog (Urdhva Mukha Svanasana)


  • Begin lying face down on the mat with your hands underneath your shoulders and elbows close to your body.
  • Press into your palms as you lift your chest and thighs off the mat, keeping your legs engaged.
  • Roll your shoulders back and down away from your ears, lifting through the crown of your head.
  • Keep your elbows slightly bent and gaze forward or slightly upwards.


  • Opens the chest and lengthens the spine.
  • Provides relief after abdominal work.


Child’s Pose (Balasana)


  • Start in a kneeling position with your big toes touching and knees wide apart.
  • Sit back on your heels and fold forward, reaching your arms out in front of you.
  • Rest your forehead on the mat and relax your entire body.
  • Breathe deeply into your lower back and hips, allowing them to soften and release tension.


  • Stretches hips, thighs, and back muscles.
  • Promotes relaxation and spine lengthening.


Mountain Pose (Tadasana)


  • Stand tall with your feet hip-width apart and arms by your sides.
  • Root down through your feet, spreading your toes wide and engaging your leg muscles.
  • Lengthen your spine, lifting your chest and rolling your shoulders back and down.
  • Keep your gaze forward and breathe deeply, finding stability and strength in this foundational pose.


  • Improves posture and balance.
  • Strengthens the legs and enhances body awareness.


Forward Fold (Uttanasana)


  • From Mountain Pose, exhale as you hinge at your hips and fold forward.
  • Keep a slight bend in your knees to protect your hamstrings.
  • Bring your fingertips or palms to the mat beside your feet or hold onto opposite elbows.
  • Relax your head and neck, allowing gravity to deepen the stretch.


  • It lengthens the spine and stretches the hamstrings.
  • Releases tension in the back and neck.


Warrior II (Virabhadrasana II)


  • Begin in a standing position with your feet wide apart, facing the long edge of your mat.
  • Turn your right foot out to the side and bend your right knee, aligning it over your ankle.
  • Extend your arms parallel to the floor, reaching actively through your fingertips.
  • Gaze over your front hand and sink deeper into the lunge, keeping your back leg strong and straight.


  • Opens the hips and stretches the inner thighs.
  • Strengthens the legs and improves balance.


Wide-Legged Forward Fold (Prasarita Padottanasana)


  • Stand with your feet wider than your hips and parallel to each other.
  • Hinge at your hips and fold forward, keeping your spine long and chest open.
  • Place your hands on the floor in line with your feet or hold onto your ankles.
  • Engage your thigh muscles and gently press your heels into the mat to deepen the stretch.


  • Stretches the hamstrings and hips.
  • Relaxes the spine and promotes a sense of calm.


Garland Pose (Malasana)


  • Begin standing with your feet hip-width apart and toes turned slightly outwards.
  • Bend your knees and lower your hips towards the ground, coming into a squat position.
  • Keep your heels on the mat and bring your palms together at your heart center.
  • Press your elbows into your inner thighs to open your hips further and lengthen your spine.


  • Opens the hips and groin.
  • Improves balance and strengthens the lower body.


Corpse Pose (Savasana)


  • Lie on your back with your legs extended and arms by your sides, palms facing up.
  • Close your eyes and allow your body to relax completely, releasing any tension.
  • Focus on your breath, allowing it to become slow and steady.
  • Stay in this pose for several minutes, soaking in the benefits of your practice.


  • Promotes relaxation and stress relief.
  • Facilitates integration and reflection after practice.

Did you know? 

Who is the king of yoga?

Sirsasana is often referred to as “The king of yoga poses”. It is the most advanced form of yoga where the head is the prime part to be stabilized.

Read more with UMA Expert: 

  1. Yoga For Beginners With Anjaly Warrier 
  2. Introduction To Yoga With Shreshthi
  3. Yoga For Beginners With Kirthika S. 

In conclusion, these ten beginner-friendly yoga asanas offer a gateway to the transformative journey of yoga practice. Whether you’re seeking physical vitality or inner peace, incorporating these poses into your routine can pave the way for a harmonious union of body, mind, and spirit. Remember, the essence of yoga lies not only in the poses themselves but also in the intention and mindfulness you bring to your practice. So, roll out your mat, breathe deeply, and embark on the enriching path of yoga.