20 Yoga poses for beginners video included

20 Yoga poses for beginners – Video included. If you want to build your body core, but cannot go hardcore workout, yoga poses for beginners is for you.

20 yoga poses for beginners with video included. Hardcore yoga poses
20 Yoga poses for beginners – Video included. If you want to build your body core, but cannot go hardcore workout, yoga poses for beginners is for you.


As you probably notice already, I like to create diverse content and being a lifestyle blogger, I do exactly that; I like to approach various subjects and share my knowledge with all of you. Having said that, I decided to make a YouTube video with yoga poses for beginners.

If you prefer to watch the video instead of reading this article, head over to my YouTube channel, subscribe and hit the notification button for new content. 

Yoga poses gently stretching your body muscles even if you suffered a knee arthroscopy

You guys know me that I like to share valuable content with you and I did consider this video necessary for those people who wanted to learn or need a bit guidance to start practising yoga at home.

First time when I learned yoga was 9 years ago, I was back in Romania and I couldn’t wait every Friday evening to attend the class and enjoy that blissful atmosphere, surrounded by beautiful people with the same frequency as mine, made me feel somehow “At Home”, you may only understand that feeling if you’ve been to a yoga class, otherwise, words are worthless.

Once I come to UK, I continued to practice yoga at home, along with meditation, but the lifestyle here on the island has a faster pace and I had to give up yoga and focus on my work. 

Now after 8 years, I’m back on practising yoga again, and I started with some of the basic poses that will help to stretch your muscles and keep your body fit, which is convenient for me.

As I explained in my latest YouTube video, I get tired very easily, my heart rate gets very high, on top of that I have to be gentle with my right knee after the arthroscopy so yoga is such a wonderful way to stay fit, develop muscles if you need to and improve balance and body posture.
Before we move to the poses, let me share some important aspects about what is yoga, who is for and when is contraindicated. 

Yoga is a lifestyle, not a fitness program

As a newbie, some of these poses may be a bit challenging at first, but once you’ve gotten used to the different yoga postures and techniques, it will be fun and perhaps, you can experience a powerful awakening moment.

Some important things you should understand before you start to practice yoga:

1. If you have some health problems, is best to consult your GP and ask for proper guidance:

Even some basic yoga postures can cause serious injuries if you have any underlying chronic conditions as well as bone or muscle injuries. 

2. Yoga can be practised by anyone at any age

Yoga is like an art, any gender, young, or old, slim or heavy can perform this fitness practice. If at any time you cannot perform a pose, just keep learning, practice is the key to achieve great results.

3. Start slowly and keep steady progress

Every body is different and every human being is learning at their own pace. In yoga, you need to take things slowly, step by step to avoid injuries or to burn your energy too fast. If you’re attending a beginners yoga class, ask your instructor to guide you through the learning process and don’t try to jump on other techniques before you master the basic poses.

4. Keeping a record of your progress:

Keeping a record of everything you learn about yoga will do nothing but good for your progress. After a month or so, reading your journal will show you how much you’ve improved as a yogi. Yoga also has many terminologies so it doesn’t hurt to write them down.

5. Yoga is a lifestyle, not a program that ends:

Many people treat yoga as a weight loss program and quit once the desired weight is achieved. Is important to understand that yoga is more than a physical fitness program, this ancient discipline is a lifestyle that will improve your general well-being for your entire life.

Yoga is a slow pace learning process, so whether you’re seeing results or not, keep practising until it has become part of your everyday routine – it is only then you’ll discover what yoga has to offer.

Start with basic yoga poses and advance slowly

This is the list with the yoga poses I’m doing in this video and benefits for your body:

The first yoga pose is Tadasana or modern name Mountain Pose 

Benefits of practising Tadasana:
Mountain pose improves posture, strengthens thighs, knees, and ankles, increases awareness, steadies breathing, improves mobility in the feet, legs, and hips, firms abdomen and buttocks, relieves sciatica.

The second yoga pose is Utkatasana or modern name Chair Pose 

Benefits of practising Utkatasana:

Strengthens the ankles, thighs, calves, and spine stretches shoulders and chest, builds endurance and stamina while toning the nervous system.

The third yoga pose is Uttana Shishosana or modern name Down Dog on a chair

Benefits of practising Uttana Shishosana:
Stretches the spine and shoulders, calms the mind and invigorates the body, improves flexibility, especially in the spine.

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The fourth yoga pose is Adho Mukha Svanasana or modern name Downward-Facing Dog

Benefits of practising Adho Mukha Svanasana:
Improves circulation, strengthens the abdominal muscles, improves digestion, tones the hands and feet, therapeutic aid for back pain, high blood pressure, asthma, sciatica, and sinusitis.

The fifth yoga pose is Virabhadrasana II or modern name Warrior II 

Benefits of practising Virabhadrasana II:
Strengthens and stretches the legs and ankles, stretches the groins, chest, and lungs, shoulders, stimulates abdominal organs, increases stamina, therapeutic for carpal tunnel syndrome, osteoporosis, and sciatica.

The sixth yoga pose is Trikonasana or modern name Triangle Pose

Benefits of Trikonasana:
Stretches and strengthens the thighs, knees, and ankles, stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine, helps relieve stress, improves digestion, helps relieve the symptoms of menopause and sciatica pain.

The seventh yoga pose is Vrksasana or modern name Tree Pose

Benefits of practising Vrksasana:
Strengthening the thighs, calves, ankles, and spine, stretching the inner groin and thighs, strengthening the back, improves posture and body balance.

The eighth yoga pose is Setu Bandha Sarvangasana or modern name Bridge Pose

Benefits of practising Setu Bandha Sarvangasana:
Stretches the chest, neck, and spine, calms the brain and helps alleviate stress and depression, stimulates abdominal organs, lungs, and thyroid, rejuvenates tired legs, reduces anxiety, fatigue, backache, headache, and insomnia. 

The ninth yoga pose is Baddha Konasana or modern name Bound Ankle Pose

Benefits of practising Baddha Konasana:
Stimulates abdominal organs, ovaries, and prostate gland, bladder, and kidneys, stretches the inner thighs, groins, and knees, helps relieve mild depression, anxiety, and fatigue, relieve the symptoms of menopause.

The tenth yoga pose is Paschimottanasana or modern name Seated Forward Fold 

Benefits of practising Paschimottanasana:
Calms the brain and helps relieve stress and depression, stretches the spine, shoulders, hamstrings, improves digestion, therapeutic for high blood pressure, insomnia, and sinusitis.

Yoga can even be practised by kids

The eleventh yoga posture is Savasana or modern name Corpse Pose

Benefits of practising Savasana: 
While this yoga pose requires less physical strength and flexibility, it challenges the mind and body in many ways. Savasana helps improve stimulation sensors, relieve stress, calm your mind and focus on your breath, improves sleep.

The twelfth yoga pose is Kumbhakasana or modern name  Plank Pose

Benefits of practising Kumbhakasana:
Strengthens the shoulders and arms, strengthens the muscles along the spine, tightens the abdominal muscles, helps to build stamina and endurance and strengthens your core.

The thirteenth yoga pose is Virabhadrasana I or modern name Warrior I

Benefits of practising Virabhadrasana I:
Stretches the chest, shoulders, arms, back muscles, lungs, neck, belly, and groin, tones the abdomen, increases circulation, therapeutic for sciatica, improves breathing.

The fourteenth yoga pose is Virabhadrasana III or modern name Warrior III

hardcore yoga poses

Benefits of practising Virabhadrasana III:
Strengthens the ankles and legs, strengthens the shoulders and muscles of the back, tones the abdomen, improves balance and posture, increase mental focus.

The fifteenth yoga pose is Parsvottanasana or modern name Intense Side Stretch

Benefits of Parsvottanasana:
This pose is great for stretching the hamstrings, shoulders, hips, chest and builds balance and full-body coordination calms the mind and improves postural habits.

Every yoga posture will improve your health if performed correctly

Benefits of practising Ardha Pincha Mayurasana:
Strengthens the shoulders, neck, chest, arms, and back. Calms the brain and helps relieve stress and depression.

The seventh yoga pose is Dhanurasana or modern name Bow Pose

Benefits of practising Dhanurasana:
The main benefit of doing Dhanurasana is losing weight, improves blood circulation, stimulate internal organs such as liver, pancreas and helps for gastrointestinal problems. 

The eighteenth yoga posture is Ustrasana or modern name Camel Pose

Benefits of practising Ustrasana:
Stretches chest, abdomen, quadriceps, stretches shoulders, back muscles, thighs, and arms, improve posture. Ustrasana helps improve respiratory and nervous systems by proper blood circulation, energizes the body, reduces anxiety and fatigue.

The nineteen yoga pose is Navasana or modern name Boat Pose

Benefits of practising Navasana:
Tones and strengthens your abdominal muscles strengthen your spine and hip flexors, stimulates thyroid, prostate glands, and intestines. Navasana also helps alleviate stress and improves confidence.

The Twentieth yoga pose is Urdhva Mukha Svanasana or modern name Upward-Facing Dog

Benefits of practising Urdhva Mukha Svanasana:
Improves posture, strengthens the spine, arms, wrists, chest, shoulders, abdomen, firms posterior, stimulates abdominal organs, helps relieve depression, fatigue, and sciatica.

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13 Responses

  1. epemberton94 says:

    I’ve been meaning to get into yoga for ages! Will give this a try 🙂

  2. mbswithcalie says:

    I practice yoga every morning it’s my favorite part of the day! Thanks for sharing these easy poses for beginners!

  3. Kimberlie says:

    I love yoga because it has helped me with with my flexibility and recovery time. Some of the poses you mention here are my favorite. My son even does it with me.

  4. Ildiko says:

    Yoga is awesome! Love the way you described and demonstrated all the poses. I need to do yoga more often… but sometimes hard to slow down my life and do it. Ugh

  5. Ann Pape says:

    Thank you for sharing! Trying to incorporate yoga in my life more and the descriptions and pictures were very helpful!

  6. Ro says:

    this is great! i am a yoga beginner & would definitely use this guide.

  7. zenandfree says:

    Thanks for the tips! Im going to keep a record of my progress from now on forward. I always forget to do that when going to the gym or yoga poses.

  8. Ashley says:

    I’ve tried yoga several times in my life, but have never gotten the hang of it. I usually grow frustrated and give up, but maybe I have been trying programs that are too advanced. I am horridly uncoordinated, but these poses seem like ones even I could do, and maybe even help with the tightness in my lower back. I’ll definitely give them a try. Thanks for sharing!

  9. safaripari says:

    I have so much stress in my life! I feel like yoga can be pretty relieving to my health.

  10. safaripari says:

    I am excited to try these yoga poses and see how it affects my mental health in a positive way.

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