5 Essential Yoga Poses Appropriate for Beginners (With the Health Benefits)

New to yoga? Well, welcome to yoga knowledge-base.

Yoga is an ancient health practice with a focus on breathing modes, stretches to attain flexibility, strength, boost mental health, and well-being.

Yoga may have been practiced in different parts of the world under different names, but the famous yoga, which has grown to be every household word due to its enormous health benefits is believed to originate from India thousands of years ago,—precisely around 3000 BCE,  which later spread to the west and eventually across the world.   

In this article, I take you through seven essential yoga poses that professions deem fit for yoga beginners, —and I also explore the health benefits that come with these vital yoga poses.

You will learn that yoga-practicing comes with serious health gains more than just strength and flexibility.

Studies show that practicing yoga can lessen anxiety, stress, depression, and can help in weight loss, which otherwise results in such health issues like inflammation, migraines, depression, heart diseases, cancer, among others.

5 Essential Yoga Poses Appropriate For Beginners —With the Health Benefits

1. Mountain Pose (Tadasana)


This can be the easiest —yet very important because it is the basis of other standing poses (following later)

  1. Stand straight putting your feet together, with your heels a little apart. Ground down into all four corners of your feet, —little toe, big toe, left side heel, right side heel. If you do it right, this should engage your entire legs and activate muscles.  
  2. Next, take a deep breath, then heave your shoulders extremely up and back, while releasing them down.
  3. Tighten up your thighs, as you pull yourself up high (without lifting your feet off the ground) suck in your belly button, and hold a moment. Take an easy breath, —and normalize.

Health Benefits

  • Easing anxiety
  • Improves balance
  • Develops confidence

2. Chair Pose (Utkatasana)


This is graduation from a mountain pose.

  1. To start it off, set your legs parallel to each other.
  2. Let your knees bend and shift your weight to the toes.
  3. Reach your arms up as you inhale, strengthen and spread your fingers.
  4. Start to sit back (onto a missing chair) as you exhale, and hold yourself to that position while releasing your weight to your heels.
  5. Inhale as you stretch your spine. Exhale and hung onto a deeper pose.

Health Benefits

  • Build strong legs
  • Improve back health
  • Strengthen shoulders
  • Improves blood flow in the entire body.

3.  Downward–Facing Dog (Adho Mukha Svanasana)


  1. Set your hands 5 – 6 inches in front (according to your height) and spread your fingers on the yoga mat. 
  2. Set your toes flat on the mat and ground your heels.
  3. Lift your hips up and back as you lengthen your spine maximum while maintaining your heels on the ground so that you feel stretches on your pair of claves.
  4. Spread your fingers and rotate your upper arms so that your collarbones are broadened.
  5. Suspend your head (like a facing down dog) and move your shoulders down —away from your ears.
  6. Lastly, exhale and relax your knees.

Health Benefits

  •       Downward Facing Dog strengthens hamstrings and calves
  •       Since it lengthens the spine it can relieve back pain
  •       It improves blood flow to the brain
  •       It strengthens abdominal muscles and stabilizes the spine.
  •       And because your head in this pose is below your heart, the resulting mild inversion generates a calming effect.

4. Warrior 1 Pose


  1. Your starting point is the Downward-Facing Dog.
  2. From this pose set your right foot forward
  3. Adjust your left foot about 45 degrees and ground it flat
  4. Bend your right knee into a lunge —at about right angle
  5. Straighten your left leg while pressing down the left heel.
  6. Inhale, lengthen your spine and put your arms upwards towards the ceiling.
  7. Repeat with the left foot in front and the right foot and the back.

 Health Benefits

  • Strengthens your legs
  • Strengthens your back muscles
  • Improves spine health
  • Strengthens your arms
  • Strengthens your neck and improve blood floor to the brain
  • Improves shoulders and chest fitness.

5. Warrior II (Sanskrit)


1.   Stand setting your feet wide apart

2.   Ground your right heel and shift the front of your right foot outward so that the toes point somewhat out.

3.   Position your left foot at a right angle.

4.   Bend your right knee to 90 degrees

5.     Inhale and spread your arms out parallel with the ground

6.   Play your shoulder blades down backward as you spread your fingers out.  

Health Benefits

  • It energizes the body and mind.
  • Improves concentration
  • Improves stamina
  • It helps calm and steady your mind. 
  • Strengthens your legs and ankles

The Bottom Line

Yoga being an ancient practice doesn’t mean that it is no longer beneficial. Modern health and wellness studies have discovered enormous health benefits for people who practice basic yoga appropriately. Modern health studies have unearthed a lot of benefits ranging from improved flexibility, balance, stamina, blood flow to the brain and other parts of the body, reproductive system, relief of stress, anxiety, depression, and more. Without the practice of yoga you lose out on all its benefits above and you witness encroachment of health issues like inflammation, migraines, cancer, diabetes, stroke, and many more. However, if you are a beginner ensure to follow the guidelines of professionals because some yoga exercises can result in joint dislocation and even fractures in serious cases.





5 Essential Yoga Poses Appropriate for Beginners (With the Health Benefits)
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5 Essential Yoga Poses Appropriate for Beginners (With the Health Benefits)
Yoga is an ancient health practice with a focus on breathing modes, stretches to attain flexibility, strength, boost mental health, and general wellbeing. Yoga originated in India about 3000 BCE…
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Healthy Living Worldwide
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About Cornie Wamalwa

Cornie Wamalwa is An Expert Article Writer, Researcher and Ebook Writer