Basic Yoga Poses Set

Yoga Positions for Beginner’s | Basic Yoga Poses Set

Remember that each title is a link to the article with full details on each pose.  Also, in each of those respective articles, modifications for beginners is given whenever required, so make sure you use those modifications as you start out.

1. Kundalini Yoga Butterfly Pose:

• Duration: 2 – 3 mins
• Breath: Breath of Fire

Butterfly Pose

2. Kundalini Yoga Cat-Cow Pose:

• Duration: 1 – 3 mins
  
  
• Breath: Inhale in cow pose, exhale in cat pose

Yoga Cat Pose (Exhale)

Yoga Cow Pose (Inhale)

3. Yoga Cobra Pose:

• This is a very basic yoga pose that is part of every school of yoga practice.  It can be done with the elbows bent and also done with the elbow straight.  Beginner’s should be careful with their lower back and elbows, and should take frequent breaks if they get tiered holding the pose.
• Duration: 1 – 3 mins
• Breath: Long deep breathing.

Cobra Pose w/ Straight Elbows

Cobra Pose w/ Bent Elbows

4. Yoga Baby Pose:

• Another very basic yoga pose is baby pose.  It is pose #8 in the article.  It is a good pose to relax in whenever you need to take break during your yoga session.  In addition this pose will counterbalance cobra pose for you.
• Duration: Open
• Breath: Normal.

Baby Pose

5. Basic Yoga Pose for Balance:

• Be sure to use the modified versions if you find doing the full version difficult.  This is a good pose for the elderly to do as well.
• Duration: 1 – 2 mins / side.
• Breath: Long deep breathing.

Basic Yoga Pose for Balance (Left Arm)

Basic Yoga Pose for Balance (Right Arm)

6. Forward Bending Yoga Asana:

• The important part of this position is to keep your legs straight.  It is not necessary to reach your toes, that will happen over time.  Just reach forward as far as is comfortable, while keeping your legs straight.  For beginner’s even reaching their knees or shins is fine.  Curl your toes back towards you though, even if you do can’t reach them to accent the stretch in your calves and hamstrings.
• Duration: 1 – 3 mins
• Breath:  Do long deep breathing.  As you make progress you can do this pose with breath of fire
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Forward Bending Yoga Pose

7. Yoga Rock-n-Roll:

• Good yoga exercise to help you transition between poses.  It is also good for lengthening the spine and redistributing the cerebro-spinal fluid.  It is exercise #6 in the Kids Yoga Article which it is linked to.
• Duration: 15 seconds – 1 min
• Breath: Normal.

Yoga Rock-n-Roll

8. Alternating Leg Lifts for Abdominal Strength:

• Simply lie on your back, with your hands underneath your buttocks palms facing down to support your lower back.  Then lift your left leg up to ninety degrees and lower it back down.  Next lift your right leg up to ninety degrees and then back down.  Continue on with these alternating leg lifts for the duration of the exercise.  It is exercise #1 of the Ab Workout set which it is linked to.   Btw, this set is an excellent set for beginner’s as well who want to tone their abs and build their core strength.
• Duration: 1 – 3 mins
• Breath: Inhale Up / Exhale Down.

Yoga Single Leg Lifts (Right Leg)

Yoga Single Leg Lifts (Left Leg)

9. Kundalini Yoga Stretch Pose:

• This is a terrific yoga posture, remember the beginner’s version is to do one leg at a time instead.  Again you can take breaks during this pose when you tire.  The full version is illustrated below.
• Duration: 1 – 3 mins
• Breath:  Breath of Fire
  
  
  

Kundalini Yoga Stretch Pose

10. Yoga Rock-n-Roll:

• Again we will use yoga rock-n-roll to help us transition to a new pose. See exercise #7 above for details.
• Duration: 15 seconds – 1 min
• Breath: Normal.

11. Kundalini Yoga Frog Pose:

• These can be a little tough for beginner’s to do, but I wanted to include them in this set due to their enormous benefits.  This exercise will really help you tone and strengthen your legs and also it will give your heart a good workout.  Do only a few at a time in the beginning and be sure to take lots of breaks.  Build up slowly to 52 in a row over time.
• Duration: 11 – 52 repetitions
• Breath: Inhale Down / Exhale Up.

Yoga Frog Pose (Inhale)

Yoga Frog Pose (Exhale)

12. Kundalini Yoga Archer Pose:  

• We will end this set with Archer’s Pose.  This pose is excellent for opening up your hips, strengthening your legs and helping you cope with stress.  It is also good for the mind and developing confidence.
• Duration: 1 – 3 mins / side.
• Breath: Long Deep Powerful Breathing.

Yoga Archer Pose

13. Corpse Pose:

• Once you are done with the Beginner’s Yoga Set, make sure you relax on your back in corpse pose.  For corpse pose just lie comfortably on your back and have your hands out to the sides or on your chest.  Just let go during this time and let the Universe take care of you.  Have no worries, anxieties or goals, and simply surrender to Infinity.
• Duration: 1 – 11 mins
• Breath: Relaxed

End of Beginner’s Basic Yoga Poses Set