Always wanted to do Yoga but do not know where to start? Try this

Enlightenment in nature

We all love yoga. It makes us feel better from the inside as well as outside. Know about the various benefits of yoga here. Even though it has so many benefits, many of us just give up the idea of beginning any yoga practice just by seeing the various poses and flexibility it requires. Are you among those people who does love yoga but are hesitant to include it in your everyday routine yet? Don’t worry, to get you started, we are here with some easy yoga poses which anyone can include in their routine. You can then move on to more complex ones as your flexibility increases.

Tadasan – The Mountain Pose

The Mountain pose is the basic pose from which all the asanas in standing begin. Therefore it is a very important pose to get started with. Seemingly easy, once you master this pose you will be able to proceed to other poses in no time.

  • To begin with stand straight.
  • Feet parallel to hip, firmly on the floor. (to progress you can keep your feet together)
  • keep shoulderes relaxed at the sides of your body.
  • Weight should be evenly distributed.
  • While inhaling deeply, take your both arms up in the air, all the while keeping them straight.

Adho Mukha Svanasana – The Downward Facing dog

The Downward facing Dog Pose is an important part of Sun Salutation. This pose involves inversion of your body, which helps building up strength and stretches the body, especially the spine, hamstrings and calves.

  • To begin with get on your fours.
  • Your hands exactly below your shoulders and knees below hips.
  • To form an inverted V , walk your hands little ahead, in a straight line
  • Tuck your toes and start straightening your knees .
  • Exhaling, put pressure on your hands and feet, pulling your hips upward.
  • Spine and knees straight, ears in line with arms, hold the position for 3-5 full breaths.
  • You can gradually increase the hold time.

Setu Bandhasana – The Bridge Pose

The bridge pose is the preparatory pose for more complex poses such as Bhujangasana. Along with relieving back pain, this pose also strengthens the back along with hips and calves.

  • To begin with, lie down on your back with your arms at side.
  • Bend your knees with your feet as close as possible and knees above your heels.
  • Exhale and putting firm pressure on your feet and arms, lift your pelvis up in the air.
  • Keep moving up till your hips are parallel with the floor.
  • Knees should be in line with the heels.
  • Hold the position for 30 seconds to 1 minute.
  • Increase the time gradually when you feel comfortable.

Balasana – The Child’s Pose

The Child’s Pose is the resting pose which can be done in between the difficult poses. This pose stretches the lower back along with calming down the body, mind and spirit.

  • To begin with, sit straight on your heels.
  • Take your knees hip width apart and bend down.
  • Put your forehead on the floor with arms outstretched in front of you.
  • Take your chest to your knees as close as you can.
  • To progress, you can take your arms alongside your body with palms facing upwards.
  • Hold the position for 5-10 breaths.

Vrikshasana-The Tree Pose

The Tree Pose strengthens spine, thigh, calves and ankles along with improving your balance.

  • To begin, get in the mountain pose.
  • With hips facing forwards and hands by your side, take the whole weight on your left leg.
  • Take your right leg up, place the sole of the right foot on the inner thigh of your left leg.
  • Balance yourself and bring your hands in front in a prayer position with palms facing each other.
  • Hold the position for 30 seconds to 1 minute.

Go ahead and start with your yoga practice today.

Disclaimer: It is advised that in case of pregnancy, existing health problems or unusual and severe pain consult a physician first. Do not try out the suggestions on Sharesume without consulting a physician or physiotherapist in person. On Sharesume we share general purpose information for perfectly healthy people to prevent health problems. A personal visit to a doctor will help you to get better treatment.



Dr. Sadaf Attar is a renowned physiotherapist from Pune, India. She has made a large impact on the society with the help of physiotherapy. She would suggest her patients to avoid surgery and medicines wherever possible and take up physiotherapy that cures the problem at the root without any side effects. She is on a mission to help people live a long and healthy life. Contact Dr. Sadaf Attar for free consulting at or +91-9860366714