Yoga poses for beginners: Steps and Benefits

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Yoga poses for beginners

Yoga for some people is just exercising and stretching. They think Yoga poses is twisting, turning and stretching but it is actually beyond that. Yoga is an old Indian knowledge of the body. If Yoga Poses are practiced Regularly and accurately, they can not only benefit your body and mind, but will also discipline your body,mind and soul. We have brought for you some Simplest yoga poses for beginners like konasana, konasana 2, kati chakrasana etc. We have explained in detail all the yoga poses in detail with steps, benefits and caution.

The Angle Pose (Konasana)

Kona =Angle; Asana = Pose/Posture

(This posture is Pronounced as:konah-sanah)

the angle pose konasanaSteps for  Angle Pose : Konasana
1.Stand straight. With feet distance apart and arms alongside the body.

2.Breathe in and raise the left arm up with fingers pointing to the ceiling.

3.Breathe out and bend to the right, first from the spine, and then move your pelvis to the left. Bend a little more. Left arms should be pointing up.

4.Turning your head look up at the left palm. Do not bend your elbows.

Breath in. Keep your back body straight.

5.Breathing out, bring the left arm down.

6.Repeat with the right arm.

Benefits of Angle Pose (Konasana)

1. It helps stretch the sides of the body and the spine.

2. Tones arms,legs  and abdominal organs.

3. Relieves back pain.

4. Increases spine flexibility.

5. Helpful in curing constipation and sciatica.

Caution for Konasana

Severe back ache or spondylitis Suffers should not practice konasana.


 Other Names: Angle Pose, Reverse tee posture, Kona Asana, Kon Asan.

How to do Konasana-2

1.    Stand straight with legs together and hands by the side.

2.    Make two or two and half feet distance between the two legs and raise both the hands towards each side, so to make a parallel line with the shoulder.

3.    Now bend towards the left side and slowly bring your right hand towards the ankle of the left foot and bring the left hand in upward direction.

4.    The same should be repeated from the right side by bringing your left hand towards right ankle and right hand upward. Here you complete one round of Konasana.

5.Now slowly return to the original position .Relax

for a while then repeat again.

Benefits of Konasana-2


1.    For spine flexibility.


2.    Cures back pain (hip).


Caution for Konasana-2


Those suffering from cervical and lumbar spondylitis and hypertension should not practice it.


Kati Chakrasana (waist rotation asana)

Kati Chakrasana (waist rotation asana)

1.Stand with the feet slightly apart. Make sure  that there is equal balance between body and both the legs.

2.Open the hands on both sides of the body with palms down inline to the shoulders.

3.Helding your left shoulder with right hand as shown in the picture slowly move the left hand to the back and try to touch the right waist from the back of the body.

4.Rotate upper half of the body (neck included) towards left side.

5.Stay in this position as long as it is comfortable for you and then while breathing in come back to initial position.

Now repeat the same for the other side. This  completes one round of kati chakrasana. You can practice this for 4-5 rounds.

Benefits of kati chakrasana:

1.Kati Chakrasana activates the intestines and allows peristaltic movements .

2 Kati chakrasana is very good for constipation and can be practiced early in the morning.

3.It helps to relieve the back of any stiffness and relaxes the nervous system.

4.Any rigidness you feel in the body will begin to disappear as you play in this posture. The only wrong way to do this posture, is to do it with a frown. Enjoy yourself while doing kati chakrasana, allow your body to move freely!

Caution for kati chakrasana

Do not practice Kati Chakrasana if you are pregnant or suffering from sciatica.



How To Do Hastapadanasa:

1.First, stand erect and keep your feet and arms alongside the body as shown in Picture.

2.Balancing the body weight  put equal pressure on both feet extending your arms overhead slowly while you breath.

3.Breathing out , slowly bend forward touching your arms to feet. Keep breathing and be in this position for not less than 30 seconds.

4.Breathe deeply while you do this asana. While practicing Hastapadana , the hands and feet should be kept straight and the spine should be kept erect.

5.Moving the chest towards the knees, lift the hips a bit and press the heels down towards the ground. Move the head slowly towards the feet and keep breathing.

6.Now, come out of this position. Move your arms forward and up slowly and then come back to the standing position. Exhale and bring the arms to the side.

 Benefits Of  Standing Forward Bend Pose

1.Hastapadasana stretches the muscles

2.Revitalizes the nervous system and promotes proper blood circulation.

3.The Abdominal organs are toned

4.The spine becomes flexible .


Caution for Hastapadasana

Lower back injuries, Spondylitis, Cervical pain or any kind of back and spinal problems Patients should not do this posture.


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Nicely explained