7 easy Yoga poses for beginners that studies say offer maximum health benefits

Yoga doesn't have to be difficult. In fact, some of the simplest poses are the most powerful when it comes to your health. If you’re new to yoga and looking for easy moves to improve your body and mind, this guide is for you. Here are beginner-friendly yoga poses that give you maximum results without needing a flexible or super fit body.

1. Tadasana (Mountain Pose)
This is the base for all standing poses.
Benefits: Improves posture, strengthens legs, and increases awareness.
How to do it: Stand straight, feet together, arms by your sides. Breathe deeply and stretch your arms overhead. Hold for a few breaths.

2. Vrikshasana (Tree Pose)
A gentle balancing pose.
Benefits: Improves focus, balance, and strengthens legs.
How to do it: Stand on one leg, place the other foot on your thigh or calf, hands together above your head. Hold and switch sides.

3. Bhujangasana (Cobra Pose)
A great back-bending pose.
Benefits: Opens up the chest, strengthens the spine, and relieves lower back stiffness.
How to do it: Lie on your stomach, place palms under shoulders, lift your upper body while keeping the pelvis on the floor.

4. Balasana (Child’s Pose)

A resting pose for relaxation.
Benefits: Relieves stress, stretches hips and thighs, and calms the mind.
How to do it: Kneel on the floor, sit back on your heels, bend forward with arms stretched out in front of you.

5. Setu Bandhasana (Bridge Pose)

Gentle stretch for your back and thighs.
Benefits: Strengthens back, improves digestion, and reduces anxiety.
How to do it: Lie on your back, bend your knees, and lift your hips while keeping feet and shoulders grounded.

6. Sukhasana (Easy Pose)

Perfect for meditation and breathing.
Benefits: Improves posture, calms the mind, and reduces stress.
How to do it: Sit cross-legged with a straight back. Rest hands on knees and breathe slowly.

7. Adho Mukha Svanasana (Downward Dog Pose)

A light full-body stretch.
Benefits: Strengthens arms and legs, stretches the spine, and energises the body.
How to do it: Start on your hands and knees, lift your hips to form an upside-down “V”. Hold for a few breaths.

Final Tips for Beginners:

• Always start slowly and listen to your body.
• Focus on breathing deeply and evenly during each pose.
• Try to practise daily, even if it’s just for 10–15 minutes.
• Use a yoga mat or soft surface for comfort and safety.