7 Best Yoga Poses for Freshers

Are you yoga fresher? Do you really aspire to master this wonderful art? This article would introduce you with seven of the fresher-friendly poses in yoga that could help you in easing this awesome art!

So, what are you waiting for? Get started with these best yoga poses right now:

  1. Mountain Position:

yoga exercisesThis is originally called as ‘Tadasana’ in Sanskrit. You could do this pose by simply standing with your feet hip-width away from each other and spreading your weight evenly on both sides. While doing this yoga pose, your arms must be at the sides. Now, you must breathe slowly as well as deeply at regular intervals. Remember, you must have your neck lined up with the remaining part of your spine.

Now, you could move your hands as well as arms as you concentrate more and more. It is good to reach a prayer position for getting a stretch.


  • Improving posture
  • Enhancing sense of center
  • Improving mental clarity
  • Good breathing exercise
  1. Warrior Position:

This, which is known as ‘Virabhadrasana’ could be achieved by standing with your legs 3 to 4 feet away from each other and turning your right foot to about 90 degrees and your left one slightly inwards. Now, by keeping your shoulders, you must stretch your arms sideways with the palms down. Then, thrust your right knee by 90 degrees by having your knee over the foot. Now, concentrate on your hands for as long as you could and then turn sideways.


  • Strengthening your legs and ankles
  • Stretching your legs and ankles
  1. Tree Position:

To try this position, which is known as ‘Vriksasana’, you must first take the mountain position described above. Then, you must move all your weight onto the left leg and keep your hips to face forward. Now, keep the center of your right foot on the left thigh and balance. When this is done, just take a praying position with the hands.
Yoga pose

Note: You must repeat this position on the other side also.


  • Improving the balance
  • Strengthening:
    • Thighs
    • Calves
    • Ankles
    • Spine
  1. Downward Facing Dog Position:

This is originally called as ‘Adho mukha svanasana’ in Sanskrit. In order to achieve this position, you must get on both your hands as well as knees away from each other (Width: distance between shoulders and hips). Now, crawl with your hands in a forward direction by spreading your fingers wide enough for stability purposes. Then, wind your toes underneath and thrust your hips upwards. By doing this, your body must appear like an inverted-V and knees should have been bent slightly. You could achieve even more powerful stretch if you have your heels on the floor. After this is done, you must walk by alternately thrusting your heels downwards.


  • Improving blood circulation
  • Good stretching for calves and heels
  1. Triangle Position:

To achieve this position, which is known as ‘Trikonasana’ in Sanskrit, you must first take the warrior position described above on your right side but without thrusting into the knee. Now, touch the rear side of the right foot with the outside of the right hand. Then, stretch up to the maximum with the left hand. Then, stretch the back by turning your gaze towards and past the left hand.

Note: Remember to repeat this position on the other side also.


  • Full body stretching
  • Strengthening:
    • Thighs
    • Knees
    • Ankles
  • Relieving back pain
  • Good exercise for pregnant ladies

practicing yoga at health club

  1. Bridge Position:

In order to achieve this position, which is originally called as ‘Setu bhanda’, you must lie on your yoga mat with the arms on the sides. Now, bend your knees and thrust the feet on the mat and lift your hips upward. After achieving this, you must clasp the hands underneath your back and thrust the arms down for balance. You must lift the hips until they come parallel to the floor while you bringing the chest to the chin.

Note: Try using pillows below head or hips.


  • Strengthening:
    • Chest
    • Neck
    • Spine
  • Good warm-up exercise
  1. Upward Facing Dog Position:

This is just opposite to the downward facing dog position mentioned above and is originally called as ‘Urdhva mukha svanasana’. In order to achieve this particular position, you must lay facing down having the thumbs under your shoulders and legs stretched with the upper side of the feet on the floor. Now, thrust your hips downward while squeezing the glutes. Then, by having your shoulders down, just move and lift your chest upward.

Note: By relaxing, repeat this step as long as you wish.


  • Stretching as well as strengthening:
    • Spine
    • Arms
    • Wrists

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