The most popular asanas for beginners

The Cobra Pose or Bhujangasana

Backbends are one category of poses taught to students of yoga for beginners as well as for students in the intermediate and advanced levels. The Cobra Pose is one of the most popular backbend poses and is known to stretch the spine, open up the chest and lungs, firm the buttocks, and stretch the abdomen and shoulders.

Hero Pose (Virasana)

Come on your hands and toes with the thighs perpendicular to the ground and the inner knees touching each other. Widen the feet a little more than your hips. Turn the toes towards each other and keep the top of the feet flat on the floor. Sit back halfway with the torso leaning in the front direction moderately. Now, sit down between the feet. Hands will lay in lap or thighs, palms either up or down.

Adho Mukha Svanasana, or Downward Facing Dog

The name of this asana finds its way into blogs, books, and other popular media, as synonymous with Yoga itself. Practiced at least once in nearly every Hatha class, bringing the heels to the floor is a goal for everyone new to Yoga training.

Advanced yoga poses

One-Legged Wheel Pose (Eka pada Chakrasana)

This pose helps relieves stress, anxiety, and depression. Also, the pose helps in the strengthening of the belly muscles and thighs and stimulates the digestive system.

Monkey Side Plank or One-Arm Compass

The arm balance in this pose requires strength throughout the side of your body and lifting one leg overhead stretches that hamstring and iliotibial (IT) band (the band of fibrous tissue on the outside of the thighs).

Sayanasana - Scorpion Pose Variation

Care to stand on your elbows and pull your feet up or towards your head? Boom! Sayanasana (pronounced "Shyanasana"). Not just for shy yoga dudes.

The most essential yoga tips

img
Have a yoga ritual
If you head out the studio with your mat under your arm and a Starbucks in your hand, you might be derailing the benefits you get from yoga. Skip the caffeine and create a new routine.
img
Stay hydrated
Water is key when you start any physical activity, so make sure you drink at least 1,5 liters per day. Take a bottle of water to your every yoga class.
img
Buy Yourself A Decent Mat
I’ve got to say that as yogis we are pretty lucky when it comes to our equipment. Many other sports and hobbies come with a huge price tag when it comes to equipment and accessories, but you can pick up a really good quality (and eco-friendly) mat.

About

Alphonso Pierpont

Founder of a yoga platform and professional yoga tutor

Alphonso Pierpont founded an online yoga class platform in 2006 in order to provide yoga tutors from all over the world with a possibility to share their valuable experience with students. Our platform offers a huge number of different yoga classes, including Total body activation, Power yoga for flexibility, Kundalini yoga, Surya Morning Flow, Strength and stamina classes, Morning yoga ritual, and so on.

You can choose one or several of them and start training your mind and body right now! In addition, you can choose one of the professional yoga tutors offered by our platform. You will study doing a lot of popular and challenging yoga asanas and get to know how they impact your body and mind.

Contact us

Mankedi, Madhya Pradesh 482056,
India
We use cookies and web analysis software to give you the best possible experience on our website. By continuing to browse this website, you consent for these tools to be used. For more details and how to opt out of these, please read our Privacy policy.