15 Best Yoga Asanas That Every Beginner Should Know

15 Best Yoga Asanas That Every Beginner Should Know


Here is a complete guide of Yoga asanas for those who are not able to pay dollars to professional Yoga centers to learn these yoga asanas or for those who have no any Yoga center nearby location. These Yoga asans are for everyone who wants to improve their health with organic way.

Why to join Yoga Asanas?

Doing yoga asana is a natural way to reduce weight and body stress. These yoga asanas are very ancient and are very trendy these days in modern world. These yoga asanas are very much beneficial to cure lots of diseases and helps to maintain our body and mind.

Yoga and meditation restructure our physical and mental structure. Yoga is not just exercise but it is an exercise in slow motion which needs a lot of patience while performing it.

Our lifestyle, eating habits, and climate contribute a lot to spoil our body which increases our weight and obesity. We need to improve in our daily habits like Sleeping early and wake up early morning will definitely help to maintain our daily energy.

Yoga and Kapalbhati pranayama are one of the organic ways that can control our body weight. These 15 Yoga asanas are perfect for beginners as well as experts. All asanas have their benefits and techniques.

1 Bhujangasana- Cobra Posture

Bhujangasana is also known cobra posture. This asana is most important in all yoga asanas. There are multiple benefits of this asana. This asana makes backbone flexible, cures painful diseases.  It is beneficial in spondylities, slip disc and back pain. It cures kidney diseases and helpful for a diabetic person.

Cobra Posture
Cobra Posture

It imparts strength to the root-nerves and tones up our nervous system. Regular practice of this asana helps to reduce weight and controls obesity.

This asana cures uterus problems and very much helpful to regulates the menstrual cycle. This asana cures tonsils and other throat diseases.

Note: Bhujangasan should be avoided in case Hernia in scrotum.

Here are some more diseases where, proper doing of Bhujangasana will help to cure them-Leukorrhea, Anemia, Skin diseases, Acidity, constipation, Menses, Insanity, and Disorder of the heart.

The Technique of Performing Bhujangasana.

Lie down on the abdomen and bring the heels and toes together.  Bend the both elbows with placing the palms on the earth. The gap between the palms may be equal to the gap between shoulders. Pull back the elbow as much as possible touching the body and resting on the ground. Inhaling bring the chin forward and start raising the head as far back as possible as much as it near about touch the spine. Now inhale and raise the chest and abdomen up to the navel. Breathe normally and stay in this posture.

Lower the trunk very slowly with exhaling. Rest the forehead on the ground, when trunk comes down completely.

2 Dhanurasana – Bow Posture.

Dhanurasana is known as bow posture because the body posture resembles that like a bow.This is one of the simple in all yoga asanas. This asana strengthens the muscles of abdomen, thighs and buttocks. It helps to make the body and spine flexible by stretching the bones and muscles together. It reduces the rigidity in the lower part of spine. It is particularly beneficial for women as it rectifies the menstrual disorders.

Bow Posture
Bow Posture

It stimulates the muscles and veins of neck, shoulders, arms, lungs, calves, thighs, rigs, knees and feet. It improves the elasticity of the waist, rectifies the position of the naval and reduces obesity. This asana promotes digestion, prevents diarrhea, intestinal weakness and ailments of kidney and liver.

Other diseases that can be cured with Dhanurasana are Rheumatis or Gout, Kidney diseases, Menses, Headache, Eye disorders, Acidity, Arthritis and Insanity.

The Technique of performing Dhanurasana.

Lie down on the abdomen, fold the both knees and grasp the ankles with the hands. All the forefingers should be on one side. Bring the knees close to each other. Raise the knees as high as possible with exhaling. Raise the neck arid the hind part of the body with inhaling. Now normalize the breath and stay on, in this position for some time. Return slowly and take rest.

3 Mandookasana –Frog Posture.

Mandookasana is known for Frog Posture because posture of body in this asana is like a frog. This asana is beneficial for diabetic because it activates pancreas gland. Regular practice of this asana removes obesity and gas related problems.

Frog Posture
Frog Posture

This asana strengthens to kidneys and cures urinary related diseases. This asana helps to cure intestinal disorders and strengthen the liver and removes liver disorders.

The Technique of Performing Mandookasana.

Sit in Vajrasan and keep the thumbs inside, place the both fits on the navel in such a way that roots of thumbs remain towards navel. Bend forward maximum, keeping the chin ahead and exhale maximum. Keep the neck upward in the final posture. After normalize the breath, stay as per capacity. Come back slowly with inhaling.

4 Shirshasana – Head Stand Posture

Head stand posture is known as shirshasana, because a practitioner stands on his/her head in this asana. This asana is very hard in all yoga asanas. This asana should be performed only on an empty stomach and when one does not suffer from constipation.

Head Stand Posture
Head Stand Posture

Celibacy should be observed strictly. Self-control should be given the foremost place in the life. Adverse effects have been observed in case of those practitioners of this asana who have failed to observe these rules and precautions.

If some does practice of this asana without precautions, they may have suffered from brain and blindness. Hence, once again, we have advise the common house holders not to include the practice of Shirshasana in their daily schedule of asana

Perfect Technique of Shirshasana

Sit on the asana with the knees and toes touching the ground. Interlock the fingers of both the hands and place them on the asana little ahead. The elbows may also be placed on the ground. Now place the head in the cupped palms in such a way that the part of the head near the forehead touches the ground.

Both the palms should support the posterior part of the head, keep the knees strait. Raise the legs up vertically and slowly with balancing the body. Straighten the toes and bent knees; initially do not stay in this position for more than 10 to 15 seconds. Increase the duration of time slowly.

5 Shavasana – Relaxation Posture.

Shavasana is known as relaxation posture because shavasana is best way to take complete rest. This asana is very easy in all yoga asanas. This asana can alleviate all tensions of body and mind. Muscles are completely relaxed in shavasana. All the organs of the body relieved of stress and strain.

Relaxation Posture
Relaxation Posture

It reduces high blood pressure to normal level and regulates respiratory system. A natural harmony between the body and mind is established. A constant practice of this asana helps to gain a contentment of heart and a greater equanimity of mind. Shavasan increases digestive system if we perform it after meal.

It builds up a sound body and a sound mind. Equability, freshness, energy, a natural harmony between the body and mind and an unfailing health are the blessings of shavasana.

Here are diseases in which shavasana is effective, Heart disease, insomnia, nervous debility, mental imbalance, lack of memory, fear-psychosis and many other psychological ailments are alleviated by this asana.

Perfect Way of Performing Shavasana

Lie down flat on the back maintain the gap of 1 foot in both feet. Rest the hands a little away from the body.  Palms should lie facing the sky. Keep the neck straight. The whole body should be straight and symmetrical. Keep the eyes gently closed and relax.

Start inhaling deeply, naturally and subtly. Go on visualizing at every relaxed organ of the body with the eye of mind. Now start exhaling slowly and reversing the gaze of the mind’s eye from crown to the toe, make a full inspection of the body step by step.

6 Vipreetkarniasana- Inverted Posture

Inverted Posture
Inverted Posture

The usual posture of the body is inverted in this practice that’s why it is inverted posture. It removes the defects of blood and tissues are strengthened. Acidosis is alleviated. It supplies the adequate blood in cervical region and brain. The activity of the brain starts functioning in a systematic manner.  It purifies the blood, strengthen the metabolism and rectify the pancreas. It is helpful in headache, giddiness and cures gonads.

How to Perform Vipreetkarni Asana

Stand in the inverted pose on the sport of shoulders. The palm are placed lower the back in order to keep the body absolutely straight. In this asana the head and cervical region touch the ground and the palms are placed on the hips and the portion of the body from the hips to the toes is kept stretched in a slanting position towards the sky. Breathing process remains normal in this posture.

7 Vajrasana – Thunderbolt Posture.

Thunderbolt Posture
Thunderbolt Posture

This asana activates the pelvic region and best asana to improve the digestive system. It strengthens the thigh and knees. Sitting in vajrasan helps to cure back pain, cervical and neck pain. It elevates the fatigue of whole body. This asana is very helpful to start meditation.  Vajrasana improves the breathing process and deep breathing in this asana helps to circulate oxygen in the body.

Technique of Vajrasana

Sit erect, stretch out the legs fully in front and keep them close together. Now fold back the knees simultaneously and sit on them with ease. Bring the knees and toes close to each other. Rest the palms on the respective knees. Sit erect and body relaxed.

8 Ushtrasana – Camel Posture

Ustrasana is called camel pose in English. The body in this asana is similar to that of camel being curved. This asana is effective to improve disorders of neck part, middle part and lumber part of spine. All the minor displacements of the vertebrae such as deformity, slip disc, spondylitis are removed.

Camel Posture
Camel Posture

This asana strengthens the thighs, abdomen and chest and other internal parts of body. It reduces the excess fat on hips and abdomen. It make flexible to our waist and lungs and increases the capacity to hold the breath. It is helpful in body development as well as in increasing height. It cures the all irregularities of menstrual in women. This asana strengthens the heart and alleviates other ailments connected to it.

Technique of performing Camel Pose

Sit on the sport of knees and then stand up on the knees. Keep apart the knees equal to the width of the shoulders. Both feet behind the back should be parallel to each other. Place the feet on the ground with soles upturned. Now bring both the hands on the waist in such a manner that thumbs should point towards the navel. Bend the neck backward with inhaling slowly. After bending the body backward, take the hands off the waist and put them on the soles of the feet. Breath should be normal. Stay in this pose as long as possible. Come back to the original position slowly and take rest.

9 Garudasana – Eagle Posture

Eagle Posture
Eagle Posture

Garudasana is known as eagle pose. This asana helps to remove the defects of lower part, like backache, slipped disk. It cures the diseases such as rheumatic pains, sciatica, and arthritis and prevents the enlargement of testicles and hernia. Trembling of hands stops with doing this asana and nervous system is strengthens. It rectifies the all disorders connected the anus and urinary.

Technique of Eagle Pose

Stand and raise the right leg in front. Move it round the left leg like the curve of rope likewise, take the right hand over the left and curve it round the left hand. Join the palms of both hands in front of your nose exhaling. Stay on in this posture according to your capacity. Press one high upon the other as much as you can. Repeat the same process with the other hand and foot. The practice of this asana in either direction should be done at least for one minute daily.

10 Trikonasana – Triangle pose.

Triangle pose
Triangle pose

Trikonasana is known as triangle posture because the posture resembles that of a triangle in this asana. This asana strengthens the adjoining muscles and spine. It makes the body light and makes the hands, feet, back and neck strong. It reduces the excess fat accumulated and activates all the organs located in the abdominal region. This is asana is beneficial for liver, kidneys, pancreas and colon. It enhances the capacity of holding breath for longer duration in lungs.

Technique of Trikonasana

Stand up and keep the feet apart at a distance of two feet. Raise the right hand up keeping it close to the right ear and stretch it towards the sky with inhaling. The left hand shoulder should be stretched downwards. Stretch the left hand slowly towards the ground till the palm touches the earth and rests comfortably on it. The palm of the right hand should be pointed downwards and parallel to the earth. Stay in this pose as per the capacity. Return to the original position with inhaling. Now repeat the same process on the other side.

11 Gomukhasana – Cow Face Posture

Cow Face Posture
Cow Face Posture

Practice of this asana is very useful in curing the ailments of excessive urination, seminal weakness, leucorrhea, diabetes, kidney disorder, back pain, neck pain, weakness of the hands nerves and asthma.

Technique of Gomukhasana.

Fold the left foot; place the left heel under the anus. Folding the right foot in such a way that right knee is placed on the left buttock. Take the right arm behind the back from above and left arm from below so that fingers of both the hands are interlocked behind the back. Normalize the breath, keep the neck erect. Stay in this position for some time. Repeat this processes other side also.

12 Pawanmuktasana – Wind Releasing Posture.

Pawanmuktasana is known as wind releasing pose. Disorder of heart and lungs are alleviated with this asana. This asana is a gas releasing pos in all yoga asanas. It prevents the tendency to excess of fats on the abdomen. This asana helps to curing the pain in the joints and the female diseases. 

Wind Releasing Posture
Wind Releasing Posture

This asana helps to curing following diseases, Ulcer, Asthama, Rheumatis or Gout, High blood pressure and Acidity.

Technique of Pawanmukt Asana.

Lie down on the back and straighten the legs. Put together the heels and toes of both of the feet and stretch them forward. Stretch also the arms on respective sides with palms turned down. Fold the right leg from the knee, interlock the fingers of both hands and place them on the right knee with inhaling and press it on the abdomen. Stay in this position for a few moments and now start exhaling. Lift the head and try to touch the nose with bent knee. Bring the head back in normal position with inhaling. Relax the body and repeat this practice with the left knee and thereafter with the both knees.Return back and relax completely.

13 Markatsana – Crocodile Posture.

Crocodile Posture
Crocodile Posture

This spine becomes elastic with this asana. it is one of the important asan in all yoga asanas. This asana helps to strengthen Ribs and lungs. It has a beneficial effect on the left and right side of the abdominal muscles and colon. It strengthens Buttocks, thighs, muscles of knees, nervous system and removes constipation. It cures all the disorders of the spine such as cervical spondylites, slipdisc and backache.

Technique of Markatasana

Lie down flat on the back; keep the heels and toes together. Bend the legs in such a way that the heels should touch the hips.

Now spread the hands to the left and right side in line with the shoulders. Keep the palms facing the sky. Start inhaling and turn both of the knees to the right and neck towards the left and place the left ear and the knees on the ground. Return back with exhaling. Now turn the knees to the left and the neck to the right and place the right ear and the knees on the ground with inhaling.  Return back with exhaling.

14 Chakrasana – Circle Posture.

In this posture the body is arched backward and resembles like a wheel that’s why this asana called circle pose. This asana make the spine flexible, improves blood circulation in body and improves nervous system. The powerful back bending of the abdominal organs and lungs make them supple and healthy. It corrects the menstrual disorders of women as well as those of uterus. It improves the blood supply in brain and get relief from headache and migraine.

Circle Posture
Circle Posture

This asana helps in curing the pains in lumber region, slipdisc, cervical, spondylities. It prevents the rigidity of bones and it removes any kind of physical weakness.

Technique of Chakarasana.

Lie down on back, bring the heels near the buttocks by bending the legs and keep a little distance between the feet. Bending both of the hands under the shoulder, place them in such a way that the palms should rest on the ground and the direction of the fingers should be towards the feet. Putting pressure on the hands and feet, lift the back, neck and head to the maximum with inhaling. Normalize the breath in this position for a while and return back slowly with exhaling.

15 Halasana – Plough Posture

In this posture the body is looks like a plough hence the name is plough posture. This asana is also one of toughest in all yoga asanas. This asana helps in supplying adequate quantum of blood into bones. All the glands, thyroid, parathyroid, kidneys, spleen, liver, pancreas, adrenal, seminal get contracted in this asana. They get expended when we return to original position. By stretching the spinal cord all the nerves connected with the spine and the muscles are stimulated in such a way the one absolutely relieved of fatigue. Body gets relaxed and doubly energized.

Plough Posture
Plough Posture

Since the lungs are pressed inside they release maximum quantity of carbon dioxide. The flow of blood is pointed towards the coronary vessel. This feeds the heart and the shape of the heart is not unnecessarily enlarged. It improves the face glow and improves the vocal cord. This asana improves pancreas and cures diabetics. It gives relief in gastric and constipation. This asana is very beneficial in weight lose and obesity.

Technique of Halasana.

Lie flat on the back, stretch the arms straight and bring the toes and heels together. Now stretch the toes forward. The palms will face the ground. Keep the arms by the sides along with the body. Keep the body fully stretched. Raise the legs together slowly with inhaling. Press the palms down on the floor and raise the legs beyond the head till they come parallel to the floor with exhaling. Now take the toe together more forward. Chin should touch the lock of the throat. The hands will stick to the ground and bring the arms nearer to each other. Normalize the breath and hold this posture as long as comfortable.

Be very careful while returning to the original position. Balancing the weight of the body on the palms and resting each vertebrae of the spine on the ground, bring back the leg very slowly until they rest on the ground. The more slowly spine is brought to the ground, the resilience it will gain.  When the back rests on the floor, bring down the feet slowly and slowly towards the ground and place the heels on the floor gently and comfortably.  The slow downward movement of the legs will benefit the abdomen in a big way.