Beginner Yoga Poses

Standing 15

Seated 12

Auspicious Pose स्वस्तिकासन सुरुवातीचे · बसून · 1–4 मिनिटे hip adductorsspinal erectors Bound Angle Pose Baddha Koṇāsana सुरुवातीचे · बसून · 1–3 मिनिटे hip adductorship flexors Easy Pose सुखासन सुरुवातीचे · बसून · 1–5 मिनिटे hip adductorsspinal erectors मालासन मालासन Beginner · seated · 45–90 seconds hip adductorsglutes Gracious Pose Bhadrāsana सुरुवातीचे · बसून · 1–3 मिनिटे hip adductorsघोटे Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side hip adductorsquadriceps Hero Pose Vīrāsana सुरुवातीचे · बसून · 1–4 मिनिटे quadricepsघोटे Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds neckquadriceps Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds shouldersspinal erectors Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds quadricepsspinal erectors Thunderbolt Pose Vajrāsana सुरुवातीचे · बसून · 1–5 मिनिटे quadricepsघोटे Wide-Angle Seated Pose Upaviṣṭha Koṇāsana सुरुवातीचे · बसून · 1–2 मिनिटे hip adductorshamstrings

पुढे वाकण्याची आसने 9

Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes hip adductorsspinal erectors Cross-Legged Forward Fold Adho Mukha Sukhāsana नवशिके · पुढे वाकण्याची आसने · प्रत्येक बाजूला 1–2 मिनिटे gluteship abductors Downward-Facing Hero Pose Adho Mukha Vīrāsana Beginner · forward bends · 1–3 minutes spinal erectorsलॅटिसिमस डॉर्सी उभ्याने अर्धे पुढे वाकणे Ardha Uttānāsana Beginner · forward bends · 15–30 seconds spinal erectorshamstrings डोके–गुडघा आसन Jānu Śīrṣāsana नवशिके · पुढे वाकण्याची आसने · प्रत्येक बाजूला 1–2 मिनिटे hamstringsspinal erectors Seated Forward Bend पश्चिमोत्तानासन Beginner · forward bends · 1–3 minutes hamstringsspinal erectors Standing Forward Bend उत्तानासन Beginner · forward bends · 45–90 seconds hamstringscalves Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes hamstringsspinal erectors पाय फाकवून उभ्याने पुढे वाकणे Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds hamstringship adductors

Backbends 16

सेतुबंधासन Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds gluteshamstrings Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow abdominalsspinal erectors Cobra Pose भुजंगासन Beginner · backbends · 15–30 seconds, 2–3 rounds spinal erectorsglutes Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat spinal erectorschest Easy Bow Pose Sarala Dhanurāsana नवशिके · मागे वाकण्याची आसने · 15–30 सेकंद, 2 फेऱ्या quadricepsspinal erectors Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds hip flexorschest अर्ध शलभासन अर्ध शलभासन नवशिके · मागे वाकण्याची आसने · प्रत्येक बाजूला 10–15 सेकंद, 2–3 फेऱ्या glutesspinal erectors शलभासन शलभासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या spinal erectorsglutes Melting Heart Pose Anāhatāsana नवशिके · मागे वाकण्याची आसने · 1–2 मिनिटे लॅटिसिमस डॉर्सीchest Raised Arms Pose हस्त उत्तानासन Beginner · backbends · 2–3 breaths spinal erectorsshoulders Reverse Tabletop Pose Ardha Pūrvottānāsana नवशिके · मागे वाकण्याची आसने · 20–30 सेकंद, 2 फेऱ्या gluteshamstrings सर्पासन सर्पासन नवशिके · मागे वाकण्याची आसने · 10–20 सेकंद, 3 फेऱ्या spinal erectorsऱ्हॉम्बॉइड्स स्फिंक्स आसन Sālamba Bhujaṅgāsana नवशिके · मागे वाकण्याची आसने · 1–3 मिनिटे spinal erectorschest Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds spinal erectorschest Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side glutesspinal erectors Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side spinal erectorsobliques

पिळण्याची आसने 7

Bharadvaja's Twist I Bharadvājāsana I नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद obliquesspinal erectors Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side obliquesspinal erectors बसून करायचे साधे वळण Vakrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 30–60 सेकंद obliquesspinal erectors उभ्याने पाठीच्या कण्याचे वळण Kaṭicakrāsana Beginner · twists · 6–10 rounds each side obliquesspinal erectors Supine Spinal Twist Supta Matsyendrāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 60–120 सेकंद obliquesspinal erectors Thread the Needle Pose Parivṛtta Bālāsana नवशिके · ट्विस्ट · प्रत्येक बाजूला 60–90 सेकंद obliquesऱ्हॉम्बॉइड्स

Inversions 3

Downward-Facing Dog Pose● Adho Mukha Śvānāsana नवशिके · उलटी आसने · 45–90 सेकंद hamstringsshoulders उत्तान शिशोसन उत्तान शिशोसन नवशिके · उलटी आसने · 60–120 सेकंद लॅटिसिमस डॉर्सीshoulders Legs-Up-the-Wall Pose विपरीत करणी सुरुवातीचे · इन्व्हर्शन · 5–10 मिनिटे hamstrings

Balance 5

Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side gluteus mediuscalves Dolphin Plank Pose Makara Adho Mukha Śvānāsana नवशिका · तोल · 20–45 सेकंद abdominalsshoulders Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held tricepschest Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side obliquesshoulders Plank Pose फलकासन नवशिका · तोल · 20–45 सेकंद abdominalsshoulders

Restorative 21

Asked before class

What counts as a beginner yoga pose?

Learnable in a first class, with a version that works for most bodies. On YogaPath 88 of 209 poses carry this rating, spread across 8 families.

How long before I move up a level?

There is no timetable and anyone who gives you one is guessing. A useful signal is that you can hold the poses at your current level for their full stated time, breathing normally, without needing to check the instructions. That usually takes months rather than weeks, and it is not a race — the injuries in yoga cluster almost entirely around people going up a level early.

Are beginner poses safe?

Difficulty and safety are different things. A beginner pose can still be wrong for a specific neck, knee or pregnancy, and an advanced pose is not dangerous for someone who has practised it for a decade. Every page here lists its own cautions — read those rather than relying on the level badge.

The other levels

Intermediate 60 Advanced 61 पहिला सराव

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written आणि what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

स्रोत·Published asana references·asana names, alignment and cautions as taught·पुनरावलोकन जुलै 2026

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Standing 15

Seated 12

पुढे वाकण्याची आसने 9

Backbends 16

पिळण्याची आसने 7

Inversions 3

Balance 5

Restorative 21

Asked before class

The other levels

Follow the build

These sites are a free service I run

Beginner yoga poses

Standing 15

Seated 12

पुढे वाकण्याची आसने 9

Backbends 16

पिळण्याची आसने 7

Inversions 3

Balance 5

Restorative 21

Asked before class

The other levels

Follow the build

भारतासाठी मोफत आरोग्य & फिटनेस टूल्स