9 basic yoga positions - asanas for beginners

What is yoga?

Let's start at the beginning. Yoga is much more than a set of physical exercises - it is a philosophy of life that originated in India and is over 2,500 years old. The word yoga comes from Sanskrit and means “union” or “oneness”, the integration of body, breath and mind.

In its original meaning, yoga was a spiritual path leading to inner awakening. Over time, it has evolved into many different forms and schools, encompassing both meditative and physical practices.

Today, yoga is practised all over the world. Not only as a tool for spiritual development, but also as a way to improve health, increase body awareness and reduce stress. In a busy world and busy lifestyle, yoga can be your ally in finding balance. Regular yoga practice also benefits the nervous system, promoting calmness and improving concentration.

What are asanas in yoga?

Asanas are the physical body positions performed as part of a yoga practice, but their meaning goes much deeper than just a form of movement or an exercise of strength and flexibility. It is the third of the eight points of the Ashtanga practice. The term āsana comes from the Sanskrit language and literally means “sitting” or “seated position”. In classical yoga texts - such as Patanjali' s Yoga Sutra - asana was understood primarily as a stable, comfortable position for meditation. As the various schools of yoga developed, this meaning expanded to include a whole range of postures supporting both spiritual and physical practice.

Modern yoga, particularly in the Western world, often focuses on the practice of asanas as a way to improve fitness, body awareness and stress reduction. The choice and intensity of postures can be adapted to suit individual fitness, making the practice suitable for beginners and advanced practitioners alike. However, it is worth remembering that each pose is more than just an “exercise” - it is a tool for deepening mindfulness, getting to know oneself and achieving harmony between body, breath and mind.

Asanas allow you to:

• increase strength and flexibility,
• improve posture and coordination
• reduce tension and blockages in the body,
• improve the functioning of the internal organs,
• improve circulation and the respiratory system,
• achieve a state of inner calm and concentration.

Beginning practice - basic asanas

Beginning yoga students usually start with basic asanas, which are simple postures that prepare the body for further challenges. Contrary to appearances, even the simplest postures such as Tadasana (mountain pose) or Balasana (child's pose) are of great value. They teach awareness of body alignment, breath work and building stability. Only over time, as you develop your practice and get to know your body better, can you reach for more advanced asanas that require more strength, balance and flexibility.

How do you perform asanas to get results?

For asanas to be of real benefit, the most important things here are: regularity, performance technique and breath awareness. Yoga is not about ‘passing’ increasingly difficult postures, but about experiencing each pose deeply - at your own pace and respecting the limits of your own body.

The 9 most popular asanas in yoga for beginners

Yoga has many postures - both simple ones for beginners and more challenging ones for advanced practitioners. The asanas in yoga are extremely varied. The basic yoga postures form the foundation of any practice and are particularly recommended for beginners, as they engage the whole body and prepare you for further study. Some of them strengthen muscles and improve posture, while others help to stretch, calm the breath and relax the mind. For beginners, it is most important to start with simple, safe postures that introduce you to the world of yoga and allow you to get to know your own body. These postures do not require a lot of strength or stretching, but teach concentration, balance and conscious movement. Below you will find a set of 9 basic asanas that you can incorporate into your practice.

1st Tadasana (Mountain pose)

Tadasana is a basic standing position that is the base for many other asanas. How to perform Mountain pose? Stand straight with your feet parallel at hip width. Your body weight should be evenly distributed on both feet. Lift your chest and lengthen your spine, stretching your silhouette upwards, taking care to keep your spine and head in a neutral position. Your arms should be spread along your body. This asana teaches correct posture, strengthens the legs and also helps to maintain balance, improves equilibrium and concentration.

2nd Balasana (Child's pose)

This is a pose that can be performed between more challenging asanas as a moment of rest and calm. Child's pose is excellent for relieving stress. To perform this asana, sit in such a way that your buttocks are on your heels. Lean your body forward, stretching your arms as far forward as possible or place them close to your body for greater comfort, with your forehead touching the mat. This pose is not only deeply relaxing, but also stretches the lower back and hips and calms the mind.

3rd Adho Mukha Svanasana (Downward Dog pose)

This asana will work well for both beginners and more advanced yoga practitioners. It allows you to stretch your upper and lower body - your back, shoulders and the backs of your legs. In addition, this pose effectively stretches the knee tendons. In addition, it improves circulation and energises.

To perform it, start on all fours and walk your hands forward until you find the perfect angle to lift your knees off the ground. Your body should form an inverted V shape. Remember to keep your back straight in this asana and keep your hands glued to the mat - this pose strengthens and stretches your shoulder muscles.

4th Bhujangasana (Cobra pose)

Cobra pose is an excellent asana for both beginner yogis and more advanced yogis. How to perform this asana? Lying on your stomach on your mat, place your palms under your shoulders and point the fingers of your hands forward. Lay your feet flat and press the back of your feet against the floor. Remember to keep your shoulder blades pulled together. Next, push off the mat, lift your sternum, opening your chest, and point your head upwards - your entire upper torso should be lifted in this position. Cobra pose strengthens the spine, opens the chest, improves posture, improves digestion and relieves asthma symptoms.

5th Setu Bandhasana (Bridge pose).

This is a pose that stretches the hips and thighs, strengthens the buttocks and lower back. Additionally, it relieves stress and tension and improves circulation and breathing. To perform it, start by lying on your back. Then bend your knees and place your feet flat on the mat at hip width. Your arms should be spread out along your body and place your palms flat on the mat, facing the floor. On an exhalation, lift your hips upwards, squeezing your buttocks and gently tucking your tailbone towards the ceiling.

6. Trikonasana (Triangle pose)

This is a classic asana that will work well for beginners. It stretches and strengthens the muscles of the legs and hips, as well as the sides of the torso. It improves coordination, opens the chest and relieves back pain. How to perform Triangle pose? Stand with feet wide apart, feet pointing outwards. Raise your arms parallel to the floor - this position stretches your shoulders - and then bend your torso to the side, pointing one arm towards your leg and the other towards the ceiling. Your spine should be straight and your breathing even.

7th Sukhasana (Tailor's pose).

Tailor's pose is the basic seated pose in yoga. It is excellent for meditation and quieting the mind. It will work well for any level of practitioner, so also for you as a beginner. Sukhasana is ideal for meditation and breathing. It stretches the hips, calms the mind and strengthens the muscles of the spine and back. Additionally, this pose promotes hip opening, which is crucial for further practice, especially if you plan to prepare your body for lotus pose (Padmasana). How to perform the Tailor's Pose? Sit on your mat with your legs straight out in front of you. Bend one knee and place your foot close to the crotch and place the other foot on the opposite thigh or in front of the tibia. Straighten your back, keep your hands on your knees facing upwards. Hold in this position for a few minutes, focusing on your breath.

8 Uttanasana (Forward bend)

Uttanasana is a classic stretching pose suitable for all levels, including beginners. It is excellent for stretching the muscles of the back, calves and thighs, as well as improving spinal flexibility and relieving tension. How to perform the Forward Bend asana? Stand straight with your feet at hip width. As you inhale, lift your arms up, and as you exhale, lean your body forward - the aim is to perform a deep bow, which stretches the front of the body, including the chest and abdomen. Your knees can be slightly bent - this will prevent tension in your lower back. Hold this position for a few minutes, focusing primarily on stretching the spine.

9 Savasana (Corpse pose)

Corpse pose is one of the most relaxing asanas in yoga. It is usually performed at the end of a session to allow the body to fully recover. Corpse pose is suitable for beginners and advanced practitioners. Savasana deeply relaxes, reduces stress, regenerates muscles after exertion and improves concentration. In addition, the pose helps to achieve peace of mind. How to perform the Corpse pose? Lie flat on your back. Your arms and legs should be slightly apart, your shoulders relaxed, your eyes closed and your breathing natural. Stay in this position until you feel your body has relaxed.

Yoga poses - summary

Yoga is a beautiful journey that begins with the first step - or rather the first pose. The subject of yoga encompasses both theory and practice, and the postures engage the whole body. The asanas we have outlined today are the foundations on which you can build your own mindful practice. You don't need to be as flexible as a cat or have experience of meditation - all you need is a willingness, curiosity and a bit of time just for yourself.

Remember that yoga isn't about perfect execution of postures, but about mindfulness, stillness and being in touch with your own body. Every practice, even a short one, is meaningful and brings you closer to greater harmony - physically and mentally. Don't wait for the “perfect moment”. Unfold your mat, take a deep breath... and just start. See you on the mat!

If you are curious about how to dress for your first yoga class, we encourage you to read the article: How to dress for yoga and what to bring to your first class?