Yoga Poses: The Key Poses Of Yoga You Must Know As a Beginner

Advanced Yoga Poses with Multiple Benefits

These asanas are the Key Poses of Yoga you must know as a beginner.


Procedure: Sit on the floor with your legs together and extended in front of your torso. If your torso is leaning back, it may be because tight hamstrings are dragging the sitting bones towards the knees and the back of the pelvis towards the floor. It may be helpful to sit on a blanket or a bolster to lift the pelvis. A simple way to check the alignment is to sit with your back against the wall. The sacrum and shoulder blades should touch the wall but not the lower back or the back of the head.

Caution: Any wrist or lower back injury or high blood pressure you should not perform this pose.

Benefits: • Strengthen the back muscles.

• It stretches the shoulder and chest.

• It improves posture.


Procedure: Stand straight with legs joined together and arms by the side. Stretch your left leg and place it in front while exhaling between the thighs. Join the palms of your hands and place it on the knee. Keep the right leg straight. Inhale and raise both hands above your head. Stretch your arms further up. Bend the upper part of your body

Stand straight with legs joined together and arms by the side. Stretch your left leg and place it in front while exhaling between the thighs. Join the palms of your hands and place it on the knee. Keep the right leg straight. Inhale and raise both hands above your head. Stretch your arms further up. Bend the upper part of your body backward. The inner side of the upper arms should be touching the ears. Balancing your body, bend your neck and head downwards. Increase the curvature of the back to the maximum limit. Gaze up. The right leg should not bend and the sole of both feet should be on the ground. Exhale slowly and straighten your trunk.

Caution: If you suffer from shoulder or neck problems, do not perform this yoga pose.


• Shoulders, arms, and legs gain strength.

• Thighs and calves get extended and thus tones.

• Spinal column becomes flexible with practice of this pose


Procedure: Lie flat on your back. While exhaling bend your knees and bring the feet as a close to your buttock with soles of your feet firmly flat on the floor. Bend your arms at the elbows and place your palms flat on the floor, directly under each shoulder with fingers pointing towards the back. While inhaling slowly begin to raise your head, back and buttocks off the floor while arching your spine. Continue pressing downwards on the hands and feet while raising your hips and stomach as high as possible. Hold on for the duration of your handheld breath between 10-15 counts. Then slowly exhale and return back to the floor, slide the legs out straight returning to your posture and repeat the process.

Caution: This is an advanced level yoga, perform under a trainer.


• Restore the strength and supplement to your spine.

• It strengthens arms, shoulder and upper back.

• It stimulates the cardiovascular system.

• It helps regulate blood supply to all parts of the body, most importantly your head.

• Gives an overall tonic effect to your entire body and refresh you completely.


Procedure: Sit straight, stretch out the legs straight in front of you. Fold back the left leg a little. Raising the right knee drawn in the left foot beneath the right thigh and set the heel on the side of the right buttock, just touching it. The toes and the lower edge of the left foot must lie flat on the floor with the sole turned upwards and the toes pointing away from the body. Keep the thigh of the folded left leg straight in front of you. Drawing in the right foot and crossing it over the left thigh, set the heel on the side of the buttock. Bringing the knees exactly one above the other and both of them should be directly in front of you. Sit straight. Twist the left arm from the elbow and bring the forearm upwards behind the back moving up the back of the hand along the spine. Push the forearm up as far as it will go. Raise the right arm straight up, the upper arm touching the ear. Folding it back at the elbow, slide down the forearm behind the back over the right shoulder, palm and finger facing inward till the right-hand meets the left hand. Lock the forefingers of both hands together. Keep the head, neck, and spine straight. Look straight ahead. Return the entire procedure by reversing the positions of the legs and arms.


• The practice of Gomukhasana strengths muscles of the upper back, upper arms, shoulders, chest, hips, and thighs.

Baddha Padmasana:

Procedure: Sit in lotus position (sit straight with your legs crossed) or Padmasana, Extend your right arm behind the left thigh firmly with the forefinger and the middle finger. Sit straight and hold the position for few seconds. Similarly, extend your left arm behind your back and crossing the right forearm reach round until your left hand is near the right hip. Lean forward a little. Twisting the trunk to the left and bringing the shoulder blades together, catch hold of the forefinger and the middle finger. Sit straight for few seconds. Keep the head, neck, and spine straight. Draw the abdomen. Both knees must press the ground. Look straight ahead. Breathe normally.

Caution: Practice this asana after mastering Padmasana as it demands a high degree skill. Pregnant women must not practice this asana.


• It brings flexibility to the legs like Padmasana.

• The stubborn joints of shoulders, elbows, wrists, lower back, hips, knees, ankles, and toes are well stretched and become suppler.

• It improves posture by rectifying any unnatural curvature of the spine.

• This asana increases the range of the shoulder movements.


Procedure: Kneel down the floor. Sit on your heel and make your big toes touch each other. Separate your knees as wide as your hips. Rest your Belly between your thighs. Make your forehead touch the floor. Bring your arms back alongside thighs placing the palms facing upwards. Try to feel the weight of your shoulders wide across your back. Hold these positions for some time and breathe normally. Slowly rise with a straight spine. By exhaling release the pose.

Caution: Avoid this pose if you are suffering from diarrhea. Pregnant women should strictly avoid this pose. If your leg or knee is injured do not perform this pose.


• It stretches the knees, thighs, and ankles.

• It gently stretches the lower back and hips.

• It soothes the mind and brain.

• It relieves stress and fatigue. • It relieves back and neck pain. • It strengthens the spine.


Procedure: Lie down straight on the floor with the knees touching the ground and come in the position of Padmasana to make a foot lock. Lean back gradually on your elbows and lie flat on your back with the support of the hands and elbows. Slowly, take the hands back towards the head with palms kept flat on the floor under the respective shoulders in the reverse direction. Start pushing down the knees and palms with chest and abdomen raised forward. Lift up the shoulders back and hips from the floor, body balanced with your hands. Fold the body during this process to make an arc of the spine and simultaneously bend your head and neck backward to the extent you feel comfortable with the crown of your head kept perpendicularly on the floor. Bring your hands forward and grasp the back of your thighs with your palms. Take help of elbows for leverage, lift up your chest and abdomen and accentuating the arc of the spine. Keep the crown of your head in position on the ground. Fold the index finger, the middle finger and the thumbs of both hands in the form of hooks and catch in each of them the opposite big toes and pull them gently. Stay in this position as long as you feel comfortable, take deep breathe rhythmically.

Cautions: People with back injury avoid this pose.


• It gives strength to the spinal column.

• Regular practice of this asana helps the cervical and dorsal portions to get elasticity and become more flexible.

• The chest expands resulting in improving lungs efficiency due to an abundant supply of fresh air.


Procedure: Lie flat on your abdomen and chest with the face downwards. Keep the hips close to the floor and the legs straight and close to each other. Keep your arms stretched back on the sides with palms turned upwards. Relax your body. Raise your head a little and place your chin on the floor. Clench your fingers into the fists and place them close to the thighs. Keep the knees rigid and stiffen your arms and legs. Inhale slowly and deeply and hold your breath. Put mild pressure on the clenched fists and raise backward both legs together slowly as high as you can from the navel without raising the head or bending the knees. Hold this position for few seconds.

Caution: Aged and obese person will find this asana difficult in the beginning. They must practice slowly according to their capacity.


• It is a good pose for legs, thighs, hips, buttocks, lower abdomen, diaphragm and wrists.

• This yoga pose strengthens the muscles of the small of the back.

• Because of the deep inhalation and holding of the breath in this asana, the lungs expand and become strong and the chest broader.

• It influences the adrenal and prostate glands.

• It lowers lumbar and sacral regions of the spine and makes it more flexible.

• A person suffering from bronchitis get relief.

• The asana directly massages heart and improves its action.

• It dissolves fat from thighs, hips, waist abdomen and the posterior.

Supta Vajrasana:

Procedure: Sit in Vajrasana. Then with the support of the elbows lie with the back on the ground. The back should touch the ground. Slowly straighten your hands and completely lie on your back. Beginners may keep their hands on respective thighs. After practicing this position, make a shape of a scissor with both hands then bring under the shoulder, the right hand will remain under left shoulder and the left hand will remain under the right shoulder. Hold this position for 8-10 seconds.

Caution: Beginners may keep their knees apart if they find it difficult.


• It will make your spine straight and flexible.

• It surely a remedy for indigestion, gas trouble and piles.

• It alleviates the disorders of the abdominal organs, the liver, and kidney and strengthens them.

• It is very useful for high blood pressure patients.

• It is also very useful for the patients who suffer from asthma or other breathing disorders.


Procedure: Assume the Ardha Halasana pose without much support from hands. Exhaling slowly, press the palms on the floor and raise your posterior, hips and lower back off the floor and simultaneously lower and move your legs right over your head without bending the knees until the toes touch the ground at the nearest point beyond your head. Inhale and breathe freely. Slide away from the toes together straight along the floor curving the spine to the maximum extent. Lift your arms and move them slowly until they rest on the floor on either side of the head. Keep the legs together and straight.

Caution: Practice this asana on empty stomach. This asana should be stopped if pain continuously in the liver or spleen or exert pressure on the abdomen.


• Regular practice of this asana releases the tension in the back, neck, and legs.

• It gives relief from a headache and bronchitis.

• It is useful for asthma patients.

• It strengthens the heart muscle and improves circulation.

• This asana develops healthy thyroid and parathyroid.

• Reduce fat in the chest, lower abdomen, hips, thighs, legs, and backside.

• It helps a person to maintain a correct standing posture and grow to his full stature.



• Push air forcefully out. The Stomach will itself go in.

• Duration: Start with 30 minutes or 1 min. Increase time as go.

• Tips: Heart or BP patients should do it slowly.

Benefits: It helps in obesity, constipation, gastric, acidity, liver disease, Diabetes, Stomach problems, Asthma, Snoring, and concentration.



Stand straight with your legs sufficiently apart and hands on both sides. Raise both hands to shoulder level. The palms should be facing downwards. Stretch your arms to the sides. Twist your trunk at the waist to the left. The hands should remain straight and parallel to the floor. The feet should be firmly on the ground. Do not bend your knees. As you reach for the toe, turn your head and neck to the left. Place your right fingertips on your left toe. Stretch you left hand perpendicularly upwards. Turn your head down and gaze at the right toe. Shift your vision to the raised fingertips. Repeat these steps faster now.     Benefits: • It relieves the pain of the knees, waistline, joints, hips, elbows, and neck besides back pain. • It also boosts appetite. • The pose can cure constipation by enhancing bowel movements. • It reduces extra fat in the hips or waistline.


Thank you so much for reading through and If you liked to know more about Yoga Poses, I’ll put a link to one of my favorite Yoga books: