The yoga is an extraordinary universe can bring into our lives unparalleled prosperity. However, many people are discouraged from starting to practice it, as they mistakenly believe that his positions require great effort and physical prowess. In this guide I want to show you how wrong this belief is and how easy it is to learn the basics of yoga to start practicing it as a beginner.

I won’t deny you that for some advanced positions you need a bit of training (you can help yourself with some yoga accessories ), but on the other hand nobody expects a beginner to be able to perform them at the first shot! Here we will discover five simple yoga positions that will introduce you to the benefits of this wonderful discipline.

We have already shown you how to perform the five Tibetans  and the lotus position , which are in effect effects of  asanas – with this name, in fact, we refer to the positions of yoga.

What are Asanas

The word Asana comes from Sanskrit, and indicates the positions that are used in some forms of yoga. The practitioner of yoga, taking certain positions, manages to channel the energy into certain points of the body, opening up his chakras and obtaining obvious physical and mental benefits.
During the various positions it is very important to practice correct  breathing , so as to support the position assumed and allow the body to maintain it.

What are the benefits of Asanas

Yoga in general, through Asanas, brings a great number of benefits. The positions that are taken, in fact, allow the flow inside the body of the vital  energy (energy Chi) and the release of toxins, while the body loses rigidity and reduces tensions. But not only: the Asanas stimulate the circulation of the blood  and the practice of the breath allows the re-oxygenation of the organism in its entirety. The accumulated energy and tension are easily released and stress levels are lowered.
The Asanas, therefore, bring a benefit to our whole body.

How to start: five yoga positions for beginners

Yoga is not gymnastics, but a real discipline . This does not mean that, for starters, you can practice some of the simplest positions, combining slow breathing and trying to feel the energy flowing in your body. Here are a few that I recommend to get started:



Sukhasana , or literally, easy position . It is practiced sitting with legs extended, stretching the spine before bending the legs and putting the feet under the opposite knees. Start by staying in position for a minute, then gradually increase the time.


  • Relieves back tension
  • Promotes meditation
  • Reduces stress and anxiety levels
  • Improves posture
  • Promotes better breathing
  • Balance the second chakra



Balasana , the position of the child. It is a perfect position if you suffer from back pain, and that has a great relaxing strength. Start with your knees on the floor on the mat and the pelvis on them, with your hands resting shoulder-width apart, and your shoulders in line. Put your toes together, and step back with the weight of your hips, sit on your heels. Place your buttocks on them. Let go of the bust, and rest your forehead to the ground, if you can, otherwise to where you arrive.


  • Reduces stress and fatigue
  • Relax ankles, hips and thighs
  • Relieves cervical pain
  • Relieves back pain
  • Reduces stress


Marjariasana , the position of the cat. It begins by putting itself on all fours, with the hands at the same height and distance of the shoulders, and the knees of the hips. When you inhale deeply, arch your back by pushing it downwards, raising your torso and holding your chin up with your eyes upwards. When you breathe out, straighten your back and make a hump with your spine, just like a cat. The head goes down, looking towards the navel. The position is repeated and follows the rhythm of the breath. You can repeat it as many times as you want, it will give you great benefit in the whole area of ​​the back.


  • Relieves back and belly
  • It stimulates the kidneys and adrenal glands
  • Makes movements more flexible
  • Prevents back pain
  • Fades cervical pains

Adho Mukha Svanasana

adho mukha svanasana

Adho Mukha Svanasana , dog upside down. Starting from the position of the cat, straighten the elbows and push the palms towards the ground, distributing the weight between hands and feet. Exhale and raise your knees from the ground, trying to raise the bones as much as possible and extend the coccyx. Try to stretch your legs as much as possible, sending your heels to the ground. Start by maintaining this position for five breaths.


  • Relieves back pain
  • Energize the whole body
  • Strengthens legs and arms
  • Promotes digestion
  • Prevents osteoporosis
  • Helps relieve symptoms of asthma and sinusitis
  • Helps in treating depression


Tadasana , the position of the mountain. To practice this yoga position, stand with heels and toes together, and the entire base of the foot touching the ground. Then try to shift your weight back and forth, raising your heels and fingertips each time, and then to the right and left. Once your center is found, contract the quadriceps and raise the kneecaps, with the coccyx going downwards and the pubis towards the navel. Keep your stomach in, with your shoulders open, your back stretched and your neck straight. You choose how to hold your arms, and stay in balance. I advise you to start with 30 seconds, and then double the time you stay in this position every time you practice it.


  • Improves posture
  • Balance the first chakra
  • It tones the buttocks and strengthens the thighs, knees and ankles
  • Help balance, teaching us to better distribute weight

I also recommend watching this video to get even more confidence with the basic positions, which will be very useful for your first meditation sessions .
Start your practice with a few minutes a day, until you master each of these positions and you won’t feel the benefits.
I wish you a happy journey into the extraordinary world of yoga!

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