By Vinod Ram 
Yoga is a wonderful practice that promotes physical strength, flexibility, and mental well-being. If you’re new to yoga, starting with foundational poses can help build confidence and set the stage for a lifelong practice. Here are some essential yoga poses that are perfect for beginners.
1. Mountain Pose (Tadasana)
This is a simple yet powerful pose that helps improve posture and balance.
- Stand with feet together, arms by your sides.
- Engage your core and lengthen your spine.
- Press firmly into all four corners of your feet.
- Breathe deeply and hold for 30 seconds to 1 minute.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches the entire body and strengthens the arms and legs.
- Start on all fours with hands shoulder-width apart and knees hip-width apart.
- Tuck your toes and lift your hips toward the ceiling, forming an inverted V shape.
- Keep your heels reaching toward the floor and relax your head between your arms.
- Hold for 30 seconds to 1 minute.
3. Child’s Pose (Balasana)
A great resting pose that gently stretches the back, hips, and shoulders.
- Kneel on the floor, touching your big toes together and sitting back on your heels.
- Extend your arms forward and lower your forehead to the mat.
- Breathe deeply and relax in this pose for up to a minute.
4. Warrior I (Virabhadrasana I)
This pose builds strength in the legs and enhances stability.
- Step one foot forward into a lunge, keeping the back leg straight.
- Raise your arms overhead and keep your gaze forward.
- Engage your core and hold for 30 seconds, then switch sides.
5. Seated Forward Bend (Paschimottanasana)
This pose stretches the spine, hamstrings, and lower back.
- Sit with legs extended straight in front of you.
- Inhale and lengthen your spine, then exhale as you fold forward.
- Keep your back straight and reach toward your feet without straining.
- Hold for 30 seconds to 1 minute.
6. Corpse Pose (Savasana)
A relaxation pose that allows the body to absorb the benefits of the practice.
- Lie flat on your back with arms at your sides, palms facing up.
- Close your eyes and focus on deep, steady breathing.
- Relax completely and hold for 5 to 10 minutes.
Final Thoughts
Practicing these poses regularly can help build a strong foundation in yoga. Remember to listen to your body, breathe deeply, and enjoy the journey. Over time, you’ll gain greater flexibility, strength, and peace of mind. Happy practicing!
