Yoga Exercises for Beginners

There are umpteen ways of becoming fit and maintaining that fitness for life. However, yoga is a kind of exercise program that will target every single bone, joint and muscle in your body until it vibrates with renewed energy and enthusiasm. Just get into a 30-minute program every day and observe the difference it makes in your life.

Important Rules to Remember

Yoga is intense in nature, intended to bring about holistic healing. You may have to reactivate sleeping muscles or urge painful joints to cooperate, in order to bring about the rejuvenation of a fatigued and stressed mind, body and spirit. Towards this end, therefore, your movements have to be graceful and flowing, not jerky or rapid. Furthermore, there has to be coordination between breathing and bodily movements.

Yoga is not something that you can begin on your own. Only a qualified instructor can take you through a specified routine, ensuring that you do not injure yourself. With the aid of the instructor, you will feel more comfortable about the limits of your own body, and learn to focus on breath always. You are welcome to proceed at your own pace until your body acquires greater flexibility, endurance, and strength. Soon enough, you should be able to stretch, bend, jump, twist and balance with joy!

Oh, yes, in case you have medical issues, do not hide these facts. You may even consult your regular physician before proceeding with yoga. There may be certain poses that will not prove suitable for your condition.

Yoga Poses for Beginners

There are numerous yoga poses. A few stretching exercises should prove best for beginners.

Tadasana or Mountain Pose


  1. Stand straight, with your arms hanging loosely by your sides.
  2. The heels should be slightly apart.
  3. Bring your arms together above your head, such that the palms touch each other in a ‘Namaste’ position.
  4. Take a deep breath (inhalation). As you inhale, lift your body up on the toes.
  5. Stretch and stretch as much as you can. Your ankles, hips, shoulders, and ears should be in one straight line.
  6. Hold your breath for eight counts. Exhale gradually.
  7. As you release your breath, return your arms and feet to their original positions.

Vrikshasana or Tree Pose


  1. In this variation of the Tadasana pose, you should place your right foot firmly onto your left thigh.
  2. Go through the motions of inhaling and exhaling, as you did in the previous exercise.
  3. Bodily balance improves, and so does your aching back!

Bhujangasana or Cobra Pose


  1. Keep your toes flat and feet together, while lying down on your stomach.
  2. Place your hands, palms touching the floor mat, just below your shoulders.
  3. Inhale deeply.
  4. While inhaling, raise your torso and take it back, until the upper half of your body forms a right angle with the lower half.
  5. Ensure that your raised elbows are straight.
  6. Even your head must tilt backwards as if you are a serpent getting ready to strike.
  7. Hold for a count of eight and slowly exhale.
  8. While exhaling, return to a supine position.