Yoga for Beginners

UPDATE: Printable at the bottom of the page. 

I am going to start with my life changes.


One of my firsts steps to becoming healthier is to introduce more exercise in my life.


I have been practicing yoga for several years now, but I recently had knee surgery, so I gotta start from the very beginning and doing basic asanas.

And I want to share with you what these simple ASANAS are.


This simple workout can last ten minutes, or twenty, it depends on your capacity.


You can make each asana last 1 minute, or 2. Depending on your physical condition.


It consists of ten simple postures.

1. Tadasana (Mountain Pose) 

2. Vrikshasana (Tree Pose)

3. Adho Mukha Svanasana (Downward Facing Dog Pose)

4. Trikonasana (Triangle Pose)

5. Kursiasana (Chair Pose)

6. Naukasana (Boat Pose)

7. Bhujangasana (Cobra Pose)

8. Paschimottanasana

9. Child’s pose 

10. Sukhasana


It might seem like this poses don’t do much to your body, but that is far from the truth. These asanas that I just showed you will be very beneficial for your body and mind:

– Improves blood circulation (Asanas 1 and 10)

– Improves digestive system (Asanas 3, 6 and 9)

– Relieves back pain (Asanas 3, 4, 5, 7 and 8)

– Enhances balance (Asanas 1, 2 and 4)

It also helps to burn unnecessary body fat and increases the muscle tone.

It lets you connect with your inner self and have this moment of peace.

My recommendation is, if you can, do each of these asanas for 1 minute every day (10 minutes all days of the week); or you can make them last 2 minutes (a total of 20 minutes) three times per week. 

You will be seeing changes in your body real soon. 

Yoga shoes for everyone!

Why don’t you give it a try and let me know if it works for you too? 



Post made possible thanks to Montse M.

78 thoughts on “Yoga for Beginners

    1. There are some people out there that like wearing specific yoga shoes that you can find in this same post. I personally like using the first type that you can see at the end of the post.

  1. This is super informative and great for those just trying yoga out for the first time. The pictures are perfect and simple to follow. Plus, everyone I know who does yoga highly recommends it, so definitely is worth the try.

  2. I’ve done yoga a few times in my life and tried to watch video’s but find it difficult. This post is perfect and the pictures are spot on and helpful in how the pose should look and practice. I will have to give it a go again soon

  3. I’ve been trying to incorporate yoga into my workout routine, but its not my strong suit. These moves look totoally doable and a great place to start practicing.

  4. This guide is very useful because I want to start with yoga but I realize that any pose or tutorial around is still too difficult for me because I do not have the necessary experience and flexibility yet.

    1. Yoga might seem impossible to do when you feel that your body is not flexible enough, nevertheless, with each exercise, your body gets more comfortable and used to those positions. You might not reach the exact position the first day, but after a week, you will.

  5. Yoga isn’t for me, but I know lots of people love it. My daughter wants to try it out, so I’ll show this post to her.

  6. I had never tried Yoga until I got my Wii Fit for Christmas, one year. It amazed me that such simple poses had made my muscles ache the next day. I had done them almost every day and actually lost about 20 lbs, but stopped when my youngest became mobile. I’ll have to start trying the poses that you mentioned today, if I can, because I’m not flexible anymore. haha.

    Thanks for sharing!

  7. Thank you for sharing, I really like how you made a printable page, I am going to give these a try!

    ~xo Sheree

  8. Yoga has become very popular here in Poland! However, even the beginner steps seem to be difficult to me … hope that following your tips will make it easier for me. 🙂

  9. I’ve been meaning to start doing yoga. I tend to get super busy just with life itself. I’ll be printing these reference cards out. Thank you!

  10. Cool! Exercise is so important to us and Yoga is the most popular today. Yoga are so many health benefits, and I highly recommend this. Love this post

  11. It’s been so long since I’ve done yoga but I think this is a good way to start again. I need to start doing something for my back because it hurts so bad. Thanks for the motivation!

  12. Yoga indeed has countless health benefits. I used to practice yoga based on a book that I had. The poses can be uncomfortable but very relaxing. I loved how it made me feel energized

  13. I have really tight muscles, so I should try these to help my body loosen up and feel more energized. I’m going to try these out today!

  14. Tried yoga several times but missed to go work out again this past few months due to busy workloads. I am looking forward to getting back in yoga next year. Will try to do agaiin this basics before the year ends.

  15. Looks like I found a new list of positions. I just love how yoga affects our bodies positively. I cannot wait to try all this.

  16. Yoga has a great impact for our body and wellness. I have been always a huge fan. It is an essential to our daily lives.

  17. I need to get back into yoga! I took some classes earlier this year but never booked more after completing my initial courses.

  18. I’ve been hunting for some yoga moves that I can do with my (failed) back surgery issues. I may not be able to do all of these but I can sure do some of them. I’m going to print out and get started.

  19. I love doing yoga either at home by myself or in the classroom with kids. it is fun and releasing a lot of energy.

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