What Are the 12 Basic Yoga Poses For Beginners?

Starting with the 12 basic yoga poses helps you master the yoga asanas. Moreover, it is more than merely stretching your body. It is about perfect your body balance in different stances. Let’s get through the 12 basic yoga poses for beginners.

12 Basic Yoga Poses: An Overview

Child’s Pose

From calming your senses to increasing the flexibility of your spine, the Child’s pose is one of the best 12 basic yoga poses. Furthermore, it stretches your hips and lower back muscles. Practicing the Child’s pose balances out the rounding of your spine. Also, sitting on your knees massages them along with removing fatigue from your legs.

Cobra Pose

The Cobra pose stretches your chest, shoulders, arms, and lower back muscles. Moreover, this is a perfect pose to strengthen your shoulder joints. Further, the Cobra pose improves the strength of your ankles and feet. Since you balance your body weight on your arms, it makes them strong.

Headstand

One of the greatest basic yoga poses, the Headstand improves the blood circulation to your brain and other vital body organs. Moreover, it flushes out toxins from your legs that improve your overall performance. It helps in nourishing your brain and scalp. Practicing the Headstand pose increases your neck strength as well.

Bridge Pose

To keep your lower back in perfect shape, you should practice the Bridge pose. Furthermore, it engages core muscles that ensure to protect your spine. The Bridge pose also makes your hip muscle strong to back your lower back for long sitting hours. Raising your spine in the air while practicing the Bridge pose makes your core strong.

Chair Pose

Do you want to improve the strength of your legs? If yes, you should be practicing the Chair pose. It is one of the easiest of the 12 basic yoga poses you should include in your routine. Practicing the Chair pose increases the weight-bearing capacity of your legs. It further works on your quad and hip flexors.

Tree Pose

If you want to work on your overall balance, you should practice the Tree pose. Moreover, practicing the Tree pose increases your single-leg strength. Hence, it works on your legs, core, and knee joints. Folding your leg while practicing this pose increase the liquid flow in your knee.

Plank

The Plank pose strengthens your core muscles. Moreover, it increases the flow of blood to your shoulders, elbows, ankles, and abdominal region. Furthermore, practicing the Plank pose builds a tight core that further helps you with all the other yoga poses. Balancing your body against gravity leads to sweating and the removal of toxins from your body.

Standing Forward Bend

Want to increase your hamstrings’ flexibility? You should give Standing Forward Bend a try. It helps in stretching your calves and hip muscle as well. Bending forward while keeping your spine straight helps in keeping the weight off your lower back. Moreover, it increases the power in your legs also.

Camel Pose

The Camel pose is one of the best 12 basic yoga poses that helps in opening your shoulder muscles and groin region. Moreover, it stretches your lower spine backward that balances the forward bending of your spine. Furthermore, it lengthens your stomach lining as well.

Half-Spinal Twist

Are you suffering from any stomach issues? If yes, you should include Half-Spinal Twist into your routine to massage your stomach lining. Moreover, the twisting motion decompress your spine. It also increases the sideways movement of your spine.

Triangle Pose

From increasing the flexibility of your spine to stretching your hamstrings, the Triangle pose has multiple benefits. Hence, make sure you include this in your routine when you think about the 12 basic yoga poses. The Triangle pose works on your agility as well as the mobility of the muscles.

Superman

This is one of the best static poses among the 12 basic yoga poses. The Superman pose works on your lower back, rear delts, hips muscles, and legs. Moreover, it improves your overall posture. Practicing the Superman pose increases the flow of blood to the over-used body parts.