Easy Yoga Asanas for Everyone

Believe it or not – Yoga is more than just stretching and bending your body in impossible ways. You might have seen a few people do it with ease and felt like it’s just not your thing.

However, we are here to tell you that you don’t need to have any kind of super-human or body-bending abilities to practice yoga. Yes, yoga is for everyone and it doesn’t matter what your age is. All you need is a good yoga mat, a clear mind and some strong dedication.

easy yoga poses

There are many easy yoga poses that are ideal for people who are just starting out. These are simple yoga poses that help you understand the true meaning of yoga and have a lasting effect on your mind and body as well.

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Yoga has a unique charm around it that can be experienced only when you free your mind and embrace it without any pre-existing doubts or apprehensions.

So, to help you out, here are some easy yoga asanas that anyone can do.

  • Tadasana (Mountain Pose)

basic yoga asanas

As the name suggests, this pose allows you to stand steady like a mountain. It is one of the most basic yoga asanas and is also the starting position for almost every other asana. Therefore, it is also known as the mother of all yoga asanas.

Simple and easy, this easy yoga asana works on your legs and helps strengthen your stomach and hips too. Once you achieve the required balance, it starts working its magic on you.

How to do:

  1. Begin by standing with your feet slightly apart
  2. Place your hands at the sides and firm the muscles in the thighs
  3. Strengthen the inner arches of your ankles, look upwards and breathe
  4. Hold the pose for a few seconds and release


  • Vrikshasana (Tree Pose)

yoga asanas

Another easy yoga asana that allows you to work on your balance is the Vrikshasana. It is one of the most effective yoga asanas that helps strengthen your spine and legs.

How to do:

  1. Get in the position of Tadasana
  2. Now, slowly lift your right foot and place it on the upper part of your left thigh
  3. Join your hands together and balance your body until you are steady
  4. Hold this yoga asana for 8-10 breaths and then switch to the other leg


  • Uttanasana (Standing Forward Bend)

basic yoga poses

When it comes to stretching your body, the Uttanasana is widely regarded as one of the powerful yoga asanas. While it may improve blood circulation, this easy yoga asana works on your spine and stimulates the digestive system as well.

How to do:

  1. Begin with the Tadasana
  2. Take a deep breath and bend forward you exhale
  3. Bend your body at the waist and place your hands on the floor beside your feet
  4. Extend the stretch, push your torso forward and lift your tailbone
  5. Hold this position for a few seconds and then release


  • Trikonasana (Triangle Pose)

easy yoga asanas

One of the most basic yoga asanas that works on stretching your torso and legs is the Trikonasana. It may help tone your body as it stretches the sides of your waist.

The Triangle pose is an easy yoga asana promotes deep breathing.

How to do:

  1. Start by standing with your feet wide apart
  2. Stretch your arms out to the sides, stretch your right leg out (90 degrees) and turn your left toes (45 degrees)
  3. Now, place your right hand on your right ankle/knee and lift your left arm up to the ceiling
  4. Look up towards your left hand and hold for 7-8 breaths
  5. Release and switch to the opposite side


  • Adho Mukho Svanasana (Downward Facing Dog)

basic yoga poses

This is an easy yoga asana that leaves you feeling fresh and energised. One of the most basic yoga poses, the Adho Mukho Svasana focuses on strengthening your entire body as it stretches your hamstring and works on the spine.

How to do:

  1. First, get on all fours
  2. Now, place your wrists under the shoulders and knees under the hips
  3. Lift your hips off the floor and push them back towards your heels
  4. Try to straighten your legs while pushing your hips back
  5. Firmly, press through your palms and rotate your inner elbows towards each other
  6. Keep your legs engaged and hollow out your abdominals
  7. Hold for 5-8 breaths and then release

Another easy yoga asana that effectively works on your spine is…

  • Marjaryasana (Cat/Cow Pose)

easy yoga poses

Ideal to work on the spine, neck, hips and abdomen, the Marjaryasana is among the simplest yoga asanas. Apart from strengthening your back and being among the easy yoga poses, this Cat/Cow Pose may help calm your mind and offer stress relief as well.

How to do:

  1. Once again, you need to get on all fours and take a deep breath
  2. Push your pelvis and chest towards the ceiling so that your stomach moves towards the ground
  3. Also, lift your head up and look towards the ceiling
  4. Now, move your chin into your chest as you exhale and round out your spine
  5. Alternatively, repeat these two easy yoga asanas


  • Bhujangasana (Cobra Pose)

basic yoga asanas

This easy yoga pose is designed to work effectively on your spine and on your lower back muscles. It offers various health benefits as it stimulates the digestive system and helps regulate metabolism too. This is one of the most basic yoga asanas that you can practice on a regular basis.

How to do:

  1. Start by lying down on your stomach
  2. Stretch your legs out and place your elbows to the side
  3. Now, lift your chest up and place your body weight on the elbows
  4. Hold for a few seconds and release


  • Paschimottanasana (Seated Forward Bend)

easy yoga

There are several basic yoga poses that specifically work on stretching the back, spine and hamstrings. The Seated Forward Bend is one of the easiest yoga asanas that can help boost immunity as well.

It works on opening up your body and allows you to breathe even in uncomfortable or difficult positions.

How to do:

  1. First, sit down with your legs joined together
  2. Place your arms by the hips and move forward from your waist
  3. Engage your lower abdominals and try to touch your stomach to the top of your thighs
  4. Once you go as far as you can, hold the pose for 8-10 breaths and then release

Also, here is a similar easy yoga asana that will work on strengthening your back…


  • Setu Bandhasana (Bridge Pose)

simple yoga poses

This is an ideal yoga asana for beginners as well as for those who wish to practice their back bend. It is similar to other simple yoga poses that work on strengthening your back and stretching your neck.

Also, this Bridge pose works effectively on your chest, hips and spine as well.

How to do:

  1. Firstly, lie down on your back and place your feet wide apart
  2. Now, press down your feet firmly and lift your buttocks off the mat
  3. You can place your arms to the side with your palms facing down
  4. Push your hips upwards, hold for 3-4 breaths and release


  • Balasana (Child Pose)

easy yoga

One of the easiest and most basic yoga asanas is the Balasana. As it is mostly a relaxing pose, it helps with relaxation of your back and stimulates the internal organs as well.

You can also perform this easy yoga asana if you feel tired or dizzy while practicing other yoga asanas.

How to do:

  1. Get on all fours and bring your knees and feet together
  2. Place your buttocks back on your heels and stretch your arms forward
  3. Place your forehead on the floor and let your whole body release


  • Baddha Konasana (Butterfly Pose)

basic yoga asanas

Ideal for women, this easy yoga asana works is said to work on the kidneys as well as the digestive system. The Baddha Konasana is among the basic yoga asanas and helps improve blood circulation too. It calms your mind and allows your body to relax.

How to do:

  1. Begin by sitting down on the mat
  2. Straighten your back, fold your knees and join your feet at the centre
  3. Now, hold your feet with your palms and push your knees to the ground as much as you can
  4. Hold for a few breaths and then release


  • Shavasana (Corpse Pose)

yoga asanas

Once you are done with your yoga session for the day, you can practice this easy yoga asana that helps your body relax completely. It helps calm down your mind and gives you an energy boost as well.

This is one of the best yoga asanas that works as a stress reliever too.

How to do:

  1. Lie down on your back and place your arms beside you with your palms facing upward
  2. Close your eyes, relax your body and concentrate on your breathing
  3. Stay in this position for a few minutes and then slowly open your eyes


So, these were some easy yoga poses that are ideal for beginners and offer various health benefits as well. These are basic yoga asanas that can help you stay healthy and are meant to relax your mind and body.

easy yoga poses

Remember that you don’t have to perform these yoga asanas perfectly as shown in these pictures. All you need to do is understand your body and work accordingly.

Because, in the end, yoga is a physical as well as spiritual practice that allows you to find your inner self.