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Yoga for Beginners

Yoga Postures: Standing, Sitting, Prone, Supine & Recumbent Postures for Beginners

Standing Postures

  1. Tadasana (Palm Tree Pose)
  2. Konasana or Sideways Bending Pose
  3. Konasana/Ardhachakrasana (Half Wheel Pose) - 2
  4. Katichakrasana (Standing Spinal Twist Pose)
  5. Padahastasana (Standing Forward Bend Pose)
  6. Ardha Chakrasana (Bending Backward)
  7. Trikonasana (Triangle Pose)
  8. Virabhadrasana I, II and III (Warrior Pose)
  9. Prasarita Padahastasana (Standing Forward Bend with Feet Apart Pose)
  10. Vrikshasana (Tree Pose)
  11. Paschim Namaskarasana (Reverse Prayer Pose)
  12. Garudasana (Eagle Pose -Variation)
  13. Utkatasana (Chair Pose)
  14. Natrajasana (Dance Pose)

Sitting Postures

  1. Padmasana (Lotus Pose)
  2. Vajrasana (Thunderbolt pose)
  3. Padma Parvatasana (Lotus Mountain Pose)
  4. Janu Shirasasana (One-Legged Forward Bend)
  5. Paschimottanasana (Seated Forward Bend)
  6. Poorvottanasana (Upward Plank Pose)
  7. Ardha Matsyendrasana (Half Spinal Twist)
  8. Badhakonasana (Butterfly Pose)
  9. Dandayamna Badhakonasana
  10. Padmasana (Lotus Pose)
  11. Marjariasana (Cat Stretch)
  12. Eka Pada Raja Kapotasana (One-Legged Pigeon Pose)
  13. Balasana/Shishuasana (Child Pose)
  14. Chakki Chalanasana (Mill Churning Pose)
  15. Gomukhasana (Cow Face pose)

Prone Pose or Lying down on stomach yoga poses

Prone poses are postures performed with the belly or torso touching or facing the floor. Most prone yoga poses are backbends, which energize the body, tonify the kidneys, and strengthen the heart and lungs. Many of the Belly down postures also open the chest, and build core body strength in the low back, abs, and gluteal muscles. Prone postures are simple enough for beginners, yet can be very challenging to hold for longer periods. Some of the most common prone yoga poses include Cobra, Up Dog, and Bow pose etc.
  1. Bhujangasana I, II and III(Cobra Pose)
  2. Salamba Bhujangasana (Sphinx Pose)
  3. Viparita Shalabhasana (Superman Pose)
  4. Shalabasana (Locust Pose)
  5. Vasisthasana (Side Plank pose)
  6. Adho Mukha Svanasana (Downward Facing Dog Pose)
  7. Makara Adho Mukha Svanasana (Dolphin Plank Pose)
  8. Dhanurasana (Bow Pose)
  9. Urdhva Mukha Svanasana (Upward Facing Dog Pose)

Supine Posture (Lying on the Back pose)

Supine yoga postures are performed lying down on your back, and are a great way to end your yoga practice. Many of the Sanskrit names of the poses in this category begin with Supta—the word for supine in Sanskrit. These are some of the best poses that you can do in bed to wake up or help you fall asleep. They also frequently used in restorative yoga.
  1. Uttanpadasana I, II (Leg Raised Pose)
  2. Setu Bandhasana I and II (Bridge Pose)
  3. Halasana (Plow Pose)
  4. Ardha Halasana (Half Plough Pose)
  5. Matsyasana (Fish Pose)
  6. Pavanamuktasana (Wind-Relieving Pose)
  7. Sarvangasana (Shoulder Stand)
  8. Natrajasana (Lying-Down Body Twist)
  9. Vishnuasana/Anandasan (Lying-Down on Sides)
  10. Navasana or Naukasana (Boat Pose)
  11. Supta Virasana
  12. Uttiha Supta Padangushthasana
  13. Savasana (Corpse pose)
  14. Utthta Supta Padangushthasana
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