{"id":1725,"date":"2026-02-23T13:17:05","date_gmt":"2026-02-23T13:17:05","guid":{"rendered":"https:\/\/www.ekamyogashala.com\/blog\/?p=1725"},"modified":"2026-02-23T13:17:05","modified_gmt":"2026-02-23T13:17:05","slug":"10-best-yoga-poses-for-beginners-step-by-step-guide","status":"publish","type":"post","link":"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide","title":{"rendered":"10 Best Yoga Poses for Beginners (Step-by-Step Guide)"},"content":{"rendered":"<p data-start=\"301\" data-end=\"528\">Yoga is one of the most effective practices for improving flexibility, strength, balance, and mental clarity. Beyond the physical benefits, yoga also helps reduce stress, calm the nervous system, and improve overall well-being.<\/p>\n<p data-start=\"530\" data-end=\"743\">If you are just beginning your yoga journey, starting with foundational poses is essential. These beginner-friendly postures, known as <em data-start=\"665\" data-end=\"673\">asanas<\/em>, help prepare your body and mind for a safe and sustainable practice.<\/p>\n<p data-start=\"745\" data-end=\"829\">Here are the 10 best yoga poses for beginners to help you build a strong foundation.<\/p>\n<h2 data-section-id=\"64f7yz\" data-start=\"836\" data-end=\"880\"><span class=\"ez-toc-section\" id=\"1_Cat%E2%80%93Cow_Pose_Marjaryasana%E2%80%93Bitilasana\"><\/span>1. Cat\u2013Cow Pose (Marjaryasana\u2013Bitilasana)<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#1_Cat%E2%80%93Cow_Pose_Marjaryasana%E2%80%93Bitilasana\" >1. Cat\u2013Cow Pose (Marjaryasana\u2013Bitilasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#2_Childs_Pose_Balasana\" >2. Child\u2019s Pose (Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#3_Downward_Facing_Dog_Adho_Mukha_Svanasana\" >3. Downward Facing Dog (Adho Mukha Svanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#4_Bound_Angle_Pose_Baddha_Konasana\" >4. Bound Angle Pose (Baddha Konasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#5_One-Legged_Forward_Bend_Janu_Sirsasana\" >5. One-Legged Forward Bend (Janu Sirsasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#6_Mountain_Pose_Tadasana\" >6. Mountain Pose (Tadasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#7_Side_Angle_Stretch_Konasana\" >7. Side Angle Stretch (Konasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#8_Warrior_I_Virabhadrasana_I\" >8. Warrior I (Virabhadrasana I)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#9_Full_Yogic_Breath_Pranayama\" >9. Full Yogic Breath (Pranayama)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#10_Corpse_Pose_Savasana\" >10. Corpse Pose (Savasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#Final_Thoughts\" >Final Thoughts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.ekamyogashala.com\/blog\/10-best-yoga-poses-for-beginners-step-by-step-guide\/#Ready_to_Take_Your_Yoga_Practice_Deeper\" >Ready to Take Your Yoga Practice Deeper?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-1726 size-full\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/bitilasana_yoga_pose_0.jpg\" alt=\"Cat - cow pose (Marjariasana) \" width=\"721\" height=\"450\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/bitilasana_yoga_pose_0.jpg 721w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/bitilasana_yoga_pose_0-300x187.jpg 300w\" sizes=\"(max-width: 721px) 100vw, 721px\" \/><\/p>\n<p data-start=\"882\" data-end=\"965\">Cat-Cow is a gentle flow that warms up the spine and connects movement with breath.<\/p>\n<p data-start=\"967\" data-end=\"987\"><strong data-start=\"967\" data-end=\"987\">How to Practice:<\/strong><\/p>\n<ul data-start=\"988\" data-end=\"1233\">\n<li data-section-id=\"1vxc864\" data-start=\"988\" data-end=\"1057\">\n<p data-start=\"990\" data-end=\"1057\">Begin on all fours with hands under shoulders and knees under hips.<\/p>\n<\/li>\n<li data-section-id=\"lfjydd\" data-start=\"1058\" data-end=\"1121\">\n<p data-start=\"1060\" data-end=\"1121\">Inhale as you drop your belly and lift your chest (Cow Pose).<\/p>\n<\/li>\n<li data-section-id=\"1u50m55\" data-start=\"1122\" data-end=\"1185\">\n<p data-start=\"1124\" data-end=\"1185\">Exhale as you round your spine and tuck your chin (Cat Pose).<\/p>\n<\/li>\n<li data-section-id=\"1msdifn\" data-start=\"1186\" data-end=\"1233\">\n<p data-start=\"1188\" data-end=\"1233\">Move slowly with your breath for 5\u201310 rounds.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1235\" data-end=\"1248\"><strong data-start=\"1235\" data-end=\"1248\">Benefits:<\/strong><\/p>\n<ul data-start=\"1249\" data-end=\"1374\">\n<li data-section-id=\"oixc2d\" data-start=\"1249\" data-end=\"1280\">\n<p data-start=\"1251\" data-end=\"1280\">Improves spinal flexibility<\/p>\n<\/li>\n<li data-section-id=\"qv6yvl\" data-start=\"1281\" data-end=\"1308\">\n<p data-start=\"1283\" data-end=\"1308\">Relieves back stiffness<\/p>\n<\/li>\n<li data-section-id=\"gh8h8b\" data-start=\"1309\" data-end=\"1340\">\n<p data-start=\"1311\" data-end=\"1340\">Encourages breath awareness<\/p>\n<\/li>\n<li data-section-id=\"14zifja\" data-start=\"1341\" data-end=\"1374\">\n<p data-start=\"1343\" data-end=\"1374\">Gently activates core muscles<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"kogdaa\" data-start=\"1381\" data-end=\"1410\"><span class=\"ez-toc-section\" id=\"2_Childs_Pose_Balasana\"><\/span>2. Child\u2019s Pose (Balasana)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-1727\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/4143473057707883372_IMG_8546-2-1200x800-1.jpg\" alt=\"Child\u2019s Pose (Balasana)\" width=\"1200\" height=\"800\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/4143473057707883372_IMG_8546-2-1200x800-1.jpg 1200w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/4143473057707883372_IMG_8546-2-1200x800-1-300x200.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/4143473057707883372_IMG_8546-2-1200x800-1-1024x683.jpg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/4143473057707883372_IMG_8546-2-1200x800-1-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p data-start=\"1412\" data-end=\"1501\">Child\u2019s Pose is a restorative posture that allows you to pause and reset during practice.<\/p>\n<p data-start=\"1503\" data-end=\"1523\"><strong data-start=\"1503\" data-end=\"1523\">How to Practice:<\/strong><\/p>\n<ul data-start=\"1524\" data-end=\"1702\">\n<li data-section-id=\"124r7kn\" data-start=\"1524\" data-end=\"1587\">\n<p data-start=\"1526\" data-end=\"1587\">From hands and knees, lower your hips back toward your heels.<\/p>\n<\/li>\n<li data-section-id=\"1qyvppi\" data-start=\"1588\" data-end=\"1649\">\n<p data-start=\"1590\" data-end=\"1649\">Stretch your arms forward or rest them alongside your body.<\/p>\n<\/li>\n<li data-section-id=\"vzdqal\" data-start=\"1650\" data-end=\"1702\">\n<p data-start=\"1652\" data-end=\"1702\">Place your forehead on the mat and breathe deeply.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1704\" data-end=\"1717\"><strong data-start=\"1704\" data-end=\"1717\">Benefits:<\/strong><\/p>\n<ul data-start=\"1718\" data-end=\"1816\">\n<li data-section-id=\"zngvqe\" data-start=\"1718\" data-end=\"1748\">\n<p data-start=\"1720\" data-end=\"1748\">Relaxes the nervous system<\/p>\n<\/li>\n<li data-section-id=\"1idea1o\" data-start=\"1749\" data-end=\"1785\">\n<p data-start=\"1751\" data-end=\"1785\">Gently stretches hips and thighs<\/p>\n<\/li>\n<li data-section-id=\"1kpx5pp\" data-start=\"1786\" data-end=\"1816\">\n<p data-start=\"1788\" data-end=\"1816\">Reduces stress and fatigue<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"thzjrh\" data-start=\"1823\" data-end=\"1871\"><span class=\"ez-toc-section\" id=\"3_Downward_Facing_Dog_Adho_Mukha_Svanasana\"><\/span>3. Downward Facing Dog (Adho Mukha Svanasana)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-1728\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/article-migration-image-1920x1080_DownwardFacingDogPose-1-e1771851506730.jpg\" alt=\"Downward Facing Dog (Adho Mukha Svanasana)\" width=\"1070\" height=\"602\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/article-migration-image-1920x1080_DownwardFacingDogPose-1-e1771851506730.jpg 1070w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/article-migration-image-1920x1080_DownwardFacingDogPose-1-e1771851506730-300x169.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/article-migration-image-1920x1080_DownwardFacingDogPose-1-e1771851506730-1024x576.jpg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/article-migration-image-1920x1080_DownwardFacingDogPose-1-e1771851506730-768x432.jpg 768w\" sizes=\"(max-width: 1070px) 100vw, 1070px\" \/><\/p>\n<p data-start=\"1873\" data-end=\"1956\">This classic pose strengthens the upper body while stretching the entire back body.<\/p>\n<p data-start=\"1958\" data-end=\"1978\"><strong data-start=\"1958\" data-end=\"1978\">How to Practice:<\/strong><\/p>\n<ul data-start=\"1979\" data-end=\"2145\">\n<li data-section-id=\"vaj5u2\" data-start=\"1979\" data-end=\"2006\">\n<p data-start=\"1981\" data-end=\"2006\">Start on hands and knees.<\/p>\n<\/li>\n<li data-section-id=\"ymrx66\" data-start=\"2007\" data-end=\"2061\">\n<p data-start=\"2009\" data-end=\"2061\">Lift your hips upward to form an inverted \u201cV\u201d shape.<\/p>\n<\/li>\n<li data-section-id=\"rfrznj\" data-start=\"2062\" data-end=\"2101\">\n<p data-start=\"2064\" data-end=\"2101\">Keep your hands shoulder-width apart.<\/p>\n<\/li>\n<li data-section-id=\"sckx5c\" data-start=\"2102\" data-end=\"2145\">\n<p data-start=\"2104\" data-end=\"2145\">Press your heels gently toward the floor.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2147\" data-end=\"2160\"><strong data-start=\"2147\" data-end=\"2160\">Benefits:<\/strong><\/p>\n<ul data-start=\"2161\" data-end=\"2283\">\n<li data-section-id=\"1wmvmxq\" data-start=\"2161\" data-end=\"2195\">\n<p data-start=\"2163\" data-end=\"2195\">Strengthens arms and shoulders<\/p>\n<\/li>\n<li data-section-id=\"1c966ae\" data-start=\"2196\" data-end=\"2231\">\n<p data-start=\"2198\" data-end=\"2231\">Stretches hamstrings and calves<\/p>\n<\/li>\n<li data-section-id=\"1typvy9\" data-start=\"2232\" data-end=\"2258\">\n<p data-start=\"2234\" data-end=\"2258\">Decompresses the spine<\/p>\n<\/li>\n<li data-section-id=\"xpr7a6\" data-start=\"2259\" data-end=\"2283\">\n<p data-start=\"2261\" data-end=\"2283\">Improves circulation<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"41apo8\" data-start=\"2290\" data-end=\"2330\"><span class=\"ez-toc-section\" id=\"4_Bound_Angle_Pose_Baddha_Konasana\"><\/span>4. Bound Angle Pose (Baddha Konasana)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1729\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/baddha-konasana_1732362728-e1771851697579.webp\" alt=\"Bound Angle Pose (Baddha Konasana)\" width=\"848\" height=\"501\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/baddha-konasana_1732362728-e1771851697579.webp 848w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/baddha-konasana_1732362728-e1771851697579-300x177.webp 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/baddha-konasana_1732362728-e1771851697579-768x454.webp 768w\" sizes=\"(max-width: 848px) 100vw, 848px\" \/><\/p>\n<p data-start=\"2332\" data-end=\"2404\">Also known as Butterfly Pose, this seated posture opens the hips gently.<\/p>\n<p data-start=\"2406\" data-end=\"2426\"><strong data-start=\"2406\" data-end=\"2426\">How to Practice:<\/strong><\/p>\n<ul data-start=\"2427\" data-end=\"2552\">\n<li data-section-id=\"1yc6ff9\" data-start=\"2427\" data-end=\"2460\">\n<p data-start=\"2429\" data-end=\"2460\">Sit upright with legs extended.<\/p>\n<\/li>\n<li data-section-id=\"1evwlm8\" data-start=\"2461\" data-end=\"2521\">\n<p data-start=\"2463\" data-end=\"2521\">Bend your knees and bring the soles of your feet together.<\/p>\n<\/li>\n<li data-section-id=\"pe8eje\" data-start=\"2522\" data-end=\"2552\">\n<p data-start=\"2524\" data-end=\"2552\">Hold your feet and sit tall.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2554\" data-end=\"2567\"><strong data-start=\"2554\" data-end=\"2567\">Benefits:<\/strong><\/p>\n<ul data-start=\"2568\" data-end=\"2658\">\n<li data-section-id=\"1irv0jx\" data-start=\"2568\" data-end=\"2596\">\n<p data-start=\"2570\" data-end=\"2596\">Improves hip flexibility<\/p>\n<\/li>\n<li data-section-id=\"6z4zzo\" data-start=\"2597\" data-end=\"2619\">\n<p data-start=\"2599\" data-end=\"2619\">Supports digestion<\/p>\n<\/li>\n<li data-section-id=\"12z6m45\" data-start=\"2620\" data-end=\"2658\">\n<p data-start=\"2622\" data-end=\"2658\">Helps relieve menstrual discomfort<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"aent5r\" data-start=\"2665\" data-end=\"2711\"><span class=\"ez-toc-section\" id=\"5_One-Legged_Forward_Bend_Janu_Sirsasana\"><\/span>5. One-Legged Forward Bend (Janu Sirsasana)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1731\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Janu-Sirsasana-Head-to-Knee-Pose-.webp\" alt=\"One-Legged Forward Bend (Janu Sirsasana)\" width=\"1600\" height=\"400\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Janu-Sirsasana-Head-to-Knee-Pose-.webp 1600w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Janu-Sirsasana-Head-to-Knee-Pose--300x75.webp 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Janu-Sirsasana-Head-to-Knee-Pose--1024x256.webp 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Janu-Sirsasana-Head-to-Knee-Pose--768x192.webp 768w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Janu-Sirsasana-Head-to-Knee-Pose--1536x384.webp 1536w\" sizes=\"(max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p data-start=\"2713\" data-end=\"2781\">A calming seated stretch that targets the lower back and hamstrings.<\/p>\n<p data-start=\"2783\" data-end=\"2803\"><strong data-start=\"2783\" data-end=\"2803\">How to Practice:<\/strong><\/p>\n<ul data-start=\"2804\" data-end=\"2971\">\n<li data-section-id=\"q282uo\" data-start=\"2804\" data-end=\"2829\">\n<p data-start=\"2806\" data-end=\"2829\">Sit with legs extended.<\/p>\n<\/li>\n<li data-section-id=\"1nx5t8b\" data-start=\"2830\" data-end=\"2904\">\n<p data-start=\"2832\" data-end=\"2904\">Bend one knee and place the sole of the foot against the opposite thigh.<\/p>\n<\/li>\n<li data-section-id=\"iw9lq5\" data-start=\"2905\" data-end=\"2937\">\n<p data-start=\"2907\" data-end=\"2937\">Inhale to lengthen your spine.<\/p>\n<\/li>\n<li data-section-id=\"46yitj\" data-start=\"2938\" data-end=\"2971\">\n<p data-start=\"2940\" data-end=\"2971\">Exhale and fold forward gently.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2973\" data-end=\"2986\"><strong data-start=\"2973\" data-end=\"2986\">Benefits:<\/strong><\/p>\n<ul data-start=\"2987\" data-end=\"3065\">\n<li data-section-id=\"rpgz5f\" data-start=\"2987\" data-end=\"3011\">\n<p data-start=\"2989\" data-end=\"3011\">Stretches hamstrings<\/p>\n<\/li>\n<li data-section-id=\"nmfh19\" data-start=\"3012\" data-end=\"3041\">\n<p data-start=\"3014\" data-end=\"3041\">Massages abdominal organs<\/p>\n<\/li>\n<li data-section-id=\"eoz3dm\" data-start=\"3042\" data-end=\"3065\">\n<p data-start=\"3044\" data-end=\"3065\">Promotes relaxation<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"1l9y62b\" data-start=\"3072\" data-end=\"3102\"><span class=\"ez-toc-section\" id=\"6_Mountain_Pose_Tadasana\"><\/span>6. Mountain Pose (Tadasana)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1732\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Mountain-Pose-\u2013-Tadasana-e1771851936389.jpg\" alt=\"Mountain Pose (Tadasana)\" width=\"800\" height=\"963\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Mountain-Pose-\u2013-Tadasana-e1771851936389.jpg 800w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Mountain-Pose-\u2013-Tadasana-e1771851936389-249x300.jpg 249w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Mountain-Pose-\u2013-Tadasana-e1771851936389-768x924.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p data-start=\"3104\" data-end=\"3178\">Though simple in appearance, Mountain Pose builds awareness and alignment.<\/p>\n<p data-start=\"3180\" data-end=\"3193\"><strong data-start=\"3180\" data-end=\"3193\">Benefits:<\/strong><\/p>\n<ul data-start=\"3194\" data-end=\"3283\">\n<li data-section-id=\"1u46c2j\" data-start=\"3194\" data-end=\"3214\">\n<p data-start=\"3196\" data-end=\"3214\">Improves posture<\/p>\n<\/li>\n<li data-section-id=\"1jq05br\" data-start=\"3215\" data-end=\"3235\">\n<p data-start=\"3217\" data-end=\"3235\">Enhances balance<\/p>\n<\/li>\n<li data-section-id=\"1azownc\" data-start=\"3236\" data-end=\"3256\">\n<p data-start=\"3238\" data-end=\"3256\">Strengthens legs<\/p>\n<\/li>\n<li data-section-id=\"15b4w4r\" data-start=\"3257\" data-end=\"3283\">\n<p data-start=\"3259\" data-end=\"3283\">Develops concentration<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"3g8ftq\" data-start=\"3290\" data-end=\"3325\"><span class=\"ez-toc-section\" id=\"7_Side_Angle_Stretch_Konasana\"><\/span>7. Side Angle Stretch (Konasana)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1733\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Extended-Side-Angle-Pose.jpg\" alt=\"Side Angle Stretch (Konasana)\" width=\"2489\" height=\"1659\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Extended-Side-Angle-Pose.jpg 2489w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Extended-Side-Angle-Pose-300x200.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Extended-Side-Angle-Pose-1024x683.jpg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Extended-Side-Angle-Pose-768x512.jpg 768w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Extended-Side-Angle-Pose-1536x1024.jpg 1536w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Extended-Side-Angle-Pose-2048x1365.jpg 2048w\" sizes=\"(max-width: 2489px) 100vw, 2489px\" \/><\/p>\n<p data-start=\"3327\" data-end=\"3398\">This standing side stretch relieves stiffness and improves flexibility.<\/p>\n<p data-start=\"3400\" data-end=\"3413\"><strong data-start=\"3400\" data-end=\"3413\">Benefits:<\/strong><\/p>\n<ul data-start=\"3414\" data-end=\"3539\">\n<li data-section-id=\"oixc2d\" data-start=\"3414\" data-end=\"3445\">\n<p data-start=\"3416\" data-end=\"3445\">Improves spinal flexibility<\/p>\n<\/li>\n<li data-section-id=\"1l3b2d5\" data-start=\"3446\" data-end=\"3477\">\n<p data-start=\"3448\" data-end=\"3477\">Stretches sides of the body<\/p>\n<\/li>\n<li data-section-id=\"6z4zzo\" data-start=\"3478\" data-end=\"3500\">\n<p data-start=\"3480\" data-end=\"3500\">Supports digestion<\/p>\n<\/li>\n<li data-section-id=\"1dmkezd\" data-start=\"3501\" data-end=\"3539\">\n<p data-start=\"3503\" data-end=\"3539\">Helps relieve mild back discomfort<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"19prrx\" data-start=\"3546\" data-end=\"3580\"><span class=\"ez-toc-section\" id=\"8_Warrior_I_Virabhadrasana_I\"><\/span>8. Warrior I (Virabhadrasana I)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1734\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Warrior-1-for-Pose-Page-e1572145174937.jpeg\" alt=\"Warrior I (Virabhadrasana I)\" width=\"2000\" height=\"1333\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Warrior-1-for-Pose-Page-e1572145174937.jpeg 2000w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Warrior-1-for-Pose-Page-e1572145174937-300x200.jpeg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Warrior-1-for-Pose-Page-e1572145174937-1024x682.jpeg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Warrior-1-for-Pose-Page-e1572145174937-768x512.jpeg 768w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/Warrior-1-for-Pose-Page-e1572145174937-1536x1024.jpeg 1536w\" sizes=\"(max-width: 2000px) 100vw, 2000px\" \/><\/p>\n<p data-start=\"3582\" data-end=\"3656\">Warrior I is a powerful standing pose that builds strength and confidence.<\/p>\n<p data-start=\"3658\" data-end=\"3671\"><strong data-start=\"3658\" data-end=\"3671\">Benefits:<\/strong><\/p>\n<ul data-start=\"3672\" data-end=\"3773\">\n<li data-section-id=\"ks4n0u\" data-start=\"3672\" data-end=\"3701\">\n<p data-start=\"3674\" data-end=\"3701\">Strengthens legs and arms<\/p>\n<\/li>\n<li data-section-id=\"qil1sc\" data-start=\"3702\" data-end=\"3722\">\n<p data-start=\"3704\" data-end=\"3722\">Improves stamina<\/p>\n<\/li>\n<li data-section-id=\"1m85w80\" data-start=\"3723\" data-end=\"3752\">\n<p data-start=\"3725\" data-end=\"3752\">Opens chest and shoulders<\/p>\n<\/li>\n<li data-section-id=\"1jq05br\" data-start=\"3753\" data-end=\"3773\">\n<p data-start=\"3755\" data-end=\"3773\">Enhances balance<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"1mi9tij\" data-start=\"3780\" data-end=\"3815\"><span class=\"ez-toc-section\" id=\"9_Full_Yogic_Breath_Pranayama\"><\/span>9. Full Yogic Breath (Pranayama)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1736 size-full\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/0I7A4917-e1771852305665.jpg\" alt=\"Full Yogic Breath (Pranayama)\" width=\"1067\" height=\"948\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/0I7A4917-e1771852305665.jpg 1067w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/0I7A4917-e1771852305665-300x267.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/0I7A4917-e1771852305665-1024x910.jpg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/0I7A4917-e1771852305665-768x682.jpg 768w\" sizes=\"(max-width: 1067px) 100vw, 1067px\" \/><\/p>\n<p data-start=\"3817\" data-end=\"3925\">Breathing is at the heart of yoga. Full yogic breathing combines abdominal, chest, and collarbone breathing.<\/p>\n<p data-start=\"3927\" data-end=\"3940\"><strong data-start=\"3927\" data-end=\"3940\">Benefits:<\/strong><\/p>\n<ul data-start=\"3941\" data-end=\"4041\">\n<li data-section-id=\"1dkfuu1\" data-start=\"3941\" data-end=\"3966\">\n<p data-start=\"3943\" data-end=\"3966\">Expands lung capacity<\/p>\n<\/li>\n<li data-section-id=\"1iuac1i\" data-start=\"3967\" data-end=\"3997\">\n<p data-start=\"3969\" data-end=\"3997\">Reduces stress and anxiety<\/p>\n<\/li>\n<li data-section-id=\"18jelwx\" data-start=\"3998\" data-end=\"4022\">\n<p data-start=\"4000\" data-end=\"4022\">Improves oxygen flow<\/p>\n<\/li>\n<li data-section-id=\"3r5ej3\" data-start=\"4023\" data-end=\"4041\">\n<p data-start=\"4025\" data-end=\"4041\">Calms the mind<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"16c1y5e\" data-start=\"4048\" data-end=\"4077\"><span class=\"ez-toc-section\" id=\"10_Corpse_Pose_Savasana\"><\/span>10. Corpse Pose (Savasana)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1737\" src=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/savasanah_justlaying-5c547a3546e0fb00012b9e25.jpg\" alt=\"Corpse Pose (Savasana)\" width=\"1500\" height=\"1021\" srcset=\"https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/savasanah_justlaying-5c547a3546e0fb00012b9e25.jpg 1500w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/savasanah_justlaying-5c547a3546e0fb00012b9e25-300x204.jpg 300w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/savasanah_justlaying-5c547a3546e0fb00012b9e25-1024x697.jpg 1024w, https:\/\/www.ekamyogashala.com\/blog\/wp-content\/uploads\/2026\/02\/savasanah_justlaying-5c547a3546e0fb00012b9e25-768x523.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/p>\n<p data-start=\"4079\" data-end=\"4161\">Savasana is the final relaxation pose and an essential part of every yoga session.<\/p>\n<p data-start=\"4163\" data-end=\"4176\"><strong data-start=\"4163\" data-end=\"4176\">Benefits:<\/strong><\/p>\n<ul data-start=\"4177\" data-end=\"4289\">\n<li data-section-id=\"gwtdev\" data-start=\"4177\" data-end=\"4215\">\n<p data-start=\"4179\" data-end=\"4215\">Integrates the effects of practice<\/p>\n<\/li>\n<li data-section-id=\"zngvqe\" data-start=\"4216\" data-end=\"4246\">\n<p data-start=\"4218\" data-end=\"4246\">Relaxes the nervous system<\/p>\n<\/li>\n<li data-section-id=\"3oy8yo\" data-start=\"4247\" data-end=\"4289\">\n<p data-start=\"4249\" data-end=\"4289\">Promotes deep mental and physical rest<\/p>\n<\/li>\n<\/ul>\n<h2 data-section-id=\"1329ug4\" data-start=\"4296\" data-end=\"4312\"><span class=\"ez-toc-section\" id=\"Final_Thoughts\"><\/span>Final Thoughts<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"4314\" data-end=\"4520\">Yoga is not about perfection. It is about awareness, patience, and consistency. By practicing these beginner-friendly yoga poses regularly, you will gradually build strength, flexibility, and inner balance.<\/p>\n<h2 data-section-id=\"1ljy7t4\" data-start=\"4527\" data-end=\"4572\"><span class=\"ez-toc-section\" id=\"Ready_to_Take_Your_Yoga_Practice_Deeper\"><\/span>Ready to Take Your Yoga Practice Deeper?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"4574\" data-end=\"4714\">If you want to move beyond basic poses and learn yoga in its traditional and authentic form, guided practice makes a significant difference.<\/p>\n<p data-start=\"4716\" data-end=\"4747\">At <strong data-start=\"4719\" data-end=\"4736\">Ekamyogashala<\/strong>, we offer:<\/p>\n<ul data-start=\"4749\" data-end=\"4907\">\n<li data-section-id=\"rgy5jf\" data-start=\"4749\" data-end=\"4784\">\n<p data-start=\"4751\" data-end=\"4784\">Beginner-friendly yoga programs<\/p>\n<\/li>\n<li data-section-id=\"1acjse3\" data-start=\"4785\" data-end=\"4824\">\n<p data-start=\"4787\" data-end=\"4824\">Traditional Hatha and Ashtanga Yoga<\/p>\n<\/li>\n<li data-section-id=\"1r9l8au\" data-start=\"4825\" data-end=\"4851\">\n<p data-start=\"4827\" data-end=\"4851\"><a href=\"https:\/\/www.ekamyogashala.com\/yoga-retreats-india\">Yoga retreats in India<\/a><\/p>\n<\/li>\n<li data-section-id=\"13ynagg\" data-start=\"4852\" data-end=\"4907\">\n<p data-start=\"4854\" data-end=\"4907\">200-hour and <a href=\"https:\/\/www.ekamyogashala.com\/300-hour-yoga-teacher-training-in-rishikesh\">300-hour Yoga Teacher Training<\/a> Courses<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4909\" data-end=\"5059\">Whether you are just starting or planning to become a certified yoga teacher, our experienced instructors help you build a strong and safe foundation.<\/p>\n<p data-start=\"5061\" data-end=\"5146\">Explore our programs and start your journey today:<br data-start=\"5114\" data-end=\"5117\" \/><strong data-start=\"5117\" data-end=\"5146\"><a class=\"decorated-link\" href=\"https:\/\/ekamyogashala.com\" target=\"_new\" rel=\"noopener\" data-start=\"5119\" data-end=\"5144\">https:\/\/ekamyogashala.com<\/a><\/strong><\/p>\n<p data-start=\"5148\" data-end=\"5215\">Begin with awareness. Practice with intention. Transform with yoga.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yoga is one of the most effective practices for improving flexibility, strength, balance, and mental clarity. Beyond the physical benefits, yoga also helps reduce stress, calm the nervous system, and improve overall well-being. If you are just beginning your yoga journey, starting with foundational poses is essential. These beginner-friendly postures, known as asanas, help prepare [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1559,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/1725"}],"collection":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/comments?post=1725"}],"version-history":[{"count":1,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/1725\/revisions"}],"predecessor-version":[{"id":1738,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/posts\/1725\/revisions\/1738"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/media\/1559"}],"wp:attachment":[{"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/media?parent=1725"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/categories?post=1725"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ekamyogashala.com\/blog\/wp-json\/wp\/v2\/tags?post=1725"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}