Yoga Poses for Beginners: Start Your Journey in Nepal

Yoga has been a part of Nepali culture for centuries, blending physical, mental, and spiritual practices to promote overall wellbeing. Whether you’re visiting Nepal or simply inspired by its spiritual energy, starting a yoga practice can be a transformative experience.

For beginners, yoga can feel both exciting and overwhelming, but the good news is that the journey begins with simple, accessible poses that anyone can try.

In this blog post, we’ll explore a variety of beginnerfriendly yoga poses to help you kickstart your yoga practice. These poses will help you build strength, flexibility, and balance, while also introducing you to the mindful breathing and meditation aspects of yoga. Each pose comes with detailed instructions, so you can practice safely and confidently.

1. Mountain Pose (Tadasana) – The Foundation of All Poses

Mountain Pose, known as Tadasana in Sanskrit, is often the starting point for many yoga practices. While it may look simple, it is the foundation of all standing poses and helps you build awareness of your posture, alignment, and breath.

How to Practice:

Stand with your feet together or slightly apart, keeping your arms by your sides. Distribute your weight evenly across both feet, making sure your feet are rooted into the ground. Engage your thighs, lengthen your spine, and lift the crown of your head toward the ceiling while keeping your chin parallel to the floor.

Relax your shoulders and take a few deep breaths, focusing on your body’s alignment. Benefits:
Improves posture and balance.
Strengthens the legs and core.
Helps you connect with your breath and body awareness.

Tadasana may seem simple, but mastering this foundational pose is key to building a strong yoga practice. It also sets the tone for mindfulness and presence on the mat.

2. DownwardFacing Dog (Adho Mukha Svanasana) – Stretch and Strengthen

DownwardFacing Dog is one of the most wellknown yoga poses and offers a great fullbody stretch while building strength. This pose engages the entire body and is often included in yoga sequences as a transitional or resting pose.

How to Practice:

Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide and press firmly into your hands.

Tuck your toes under and lift your hips toward the ceiling, straightening your legs as much as possible. Keep your spine long and your head relaxed between your arms. Your body should form an inverted “V” shape.

Press your heels toward the floor and take several deep breaths. Benefits:
Stretches the hamstrings, calves, and shoulders.
Strengthens the arms, legs, and core.
Helps relieve tension in the spine and promotes relaxation.

For beginners, it’s okay if your heels don’t touch the floor or your legs aren’t completely straight. Focus on lengthening your spine and finding comfort in the pose.

3. Child’s Pose (Balasana) – Rest and Relaxation

Child’s Pose, or Balasana, is a gentle resting pose that provides a moment of relaxation during your yoga practice. It’s a great pose to come to when you need a break or want to center yourself. This pose gently stretches the hips, thighs, and ankles, while calming the mind.

How to Practice:

Start by sitting on your heels with your knees slightly apart. Fold forward, extending your arms in front of you, and rest your forehead on the floor. Keep your arms extended or rest them by your sides with your palms facing up. Relax your entire body, letting your chest sink toward the floor.

Breathe deeply, allowing your body to release tension. Benefits:
Gently stretches the back, hips, and thighs.
Promotes relaxation and relieves stress.
Helps calm the mind and body.

Child’s Pose is a beginnerfriendly pose that you can return to at any point during your practice when you need a moment to rest or reset.

4. CatCow Pose (MarjaryasanaBitilasana) – Increase Flexibility and Mobility

CatCow Pose is a flowing sequence that helps warm up the spine and increase flexibility. This pose is excellent for beginners because it helps you connect movement with breath, making it easier to build a mindbody connection.

How to Practice:

Start on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back, lifting your head and tailbone toward the ceiling (Cow Pose). As you exhale, round your spine, tucking your chin toward your chest and drawing your belly button toward your spine (Cat Pose).

Continue to move through these two poses with each inhale and exhale, creating a fluid motion. Benefits:
Increases spinal flexibility and mobility.
Stretches the back, neck, and torso.
Improves coordination of breath with movement.

This pose is a gentle way to warm up the body and prepare for more challenging poses, making it a great starting point for beginners.

5. Warrior I (Virabhadrasana I) – Build Strength and Confidence

Warrior I, or Virabhadrasana I, is a powerful standing pose that builds strength in the legs, core, and arms while opening the chest and shoulders. It also helps improve focus and balance, making it an essential pose for beginners looking to build confidence in their practice.

How to Practice:

Begin in Mountain Pose, then step your right foot back about three to four feet, keeping your left foot facing forward. Bend your left knee so that it is directly over your ankle, while keeping your right leg straight. Raise your arms overhead, palms facing each other, and lengthen your spine. Square your hips and chest toward the front of the mat.

Hold the pose for several breaths, then switch sides. Benefits:
Strengthens the legs, glutes, and core.
Stretches the chest, shoulders, and thighs.
Improves focus, balance, and mental clarity.

Warrior I is a great way to build physical and mental strength, helping you develop a sense of empowerment as you continue your yoga journey.

6. Tree Pose (Vrksasana) – Find Your Balance

Tree Pose, or Vrksasana, is a beginnerfriendly balancing pose that encourages stability and concentration. This pose helps strengthen the legs and core while improving balance and posture. It’s a great way to cultivate focus and mental clarity.

How to Practice:

Begin in Mountain Pose, standing tall with your feet together. Shift your weight onto your left foot and bring your right foot to rest on the inner thigh or calf of your left leg (avoid placing your foot on your knee). Bring your hands together in front of your heart in a prayer position, or extend your arms overhead if you feel stable. Focus on a point in front of you to help with balance and hold the pose for several breaths.

Switch sides and repeat. Benefits:
Improves balance and stability.
Strengthens the legs, core, and ankles.
Encourages focus and concentration.

Tree Pose is a great way to practice mindfulness and balance, both physically and mentally. Don’t worry if you wobble – balancing poses take practice!

7. Cobra Pose (Bhujangasana) – Open Your Heart

Cobra Pose, or Bhujangasana, is a gentle backbend that opens the chest and strengthens the spine. This pose helps improve posture, relieve back pain, and increase flexibility in the upper body. It’s a great way for beginners to start exploring backbends in a safe and supportive manner.

How to Practice:

Lie face down on your mat with your legs extended and your hands placed under your shoulders. Press into your hands and slowly lift your chest off the floor, keeping your elbows close to your sides. Keep your lower ribs on the mat and engage your back muscles as you lift your heart forward.

Hold the pose for a few breaths, then slowly lower back down. Benefits:
Strengthens the spine and shoulders.
Stretches the chest, lungs, and abdomen.
Improves posture and relieves back pain.

Cobra Pose is a great introduction to backbends and helps open up the heart and chest, promoting feelings of openness and vitality.

8. Bridge Pose (Setu Bandhasana) – Strengthen Your Core and Glutes

Bridge Pose, or Setu Bandhasana, is a beginnerfriendly backbend that helps strengthen the core, glutes, and hamstrings while opening the chest and shoulders. It’s a great pose for building strength and stability in the lower body, as well as improving flexibility in the spine.

How to Practice:

Lie on your back with your knees bent and your feet hipwidth apart, flat on the floor. Press into your feet and lift your hips toward the ceiling, engaging your core and glutes. Clasp your hands underneath your body and press your arms into the floor to lift your chest.

Hold the pose for a few breaths, then slowly lower your hips back down to the mat. Benefits:
Strengthens the core, glutes, and hamstrings.
Stretches the chest, shoulders, and spine.
Improves posture and relieves lower back tension.

Bridge Pose is a great way to build strength in the lower body while promoting flexibility in the spine and chest.

9. Seated Forward Bend (Paschimottanasana) – Stretch and Calm

Seated Forward Bend,or Paschimottanasana, is a calming and introspective pose that stretches the entire back of the body, including the spine, hamstrings, and calves. This pose helps improve flexibility and can also be a meditative posture, encouraging relaxation and focus.

How to Practice:

Sit on the floor with your legs extended straight in front of you.

Inhale and lengthen your spine, reaching your arms overhead. Exhale and fold forward, reaching for your feet or shins. Keep your spine long as you bend from the hips.

Relax your head and neck, allowing your body to release tension as you breathe deeply. Benefits:
Stretches the hamstrings, calves, and spine.
Calms the mind and relieves stress.
Improves flexibility in the lower body.

Seated Forward Bend is a gentle way to stretch the body and quiet the mind, making it an excellent pose for beginners who want to build flexibility and relaxation.

10. Corpse Pose (Savasana) – The Ultimate Relaxation

Savasana, or Corpse Pose, is often practiced at the end of a yoga session and is a crucial pose for relaxation and integration. While it may look simple, Savasana requires complete stillness and mindfulness, allowing your body to fully absorb the benefits of your practice and promoting deep relaxation.

How to Practice:

Lie flat on your back with your legs extended and your arms relaxed by your sides, palms facing up. Close your eyes and focus on your breath, allowing your body to relax completely. Let go of any tension or thoughts, allowing your mind to settle into a state of peace.

Stay in Savasana for several minutes, enjoying the sense of calm and relaxation. Benefits:
Promotes deep relaxation and stress relief.
Calms the nervous system.
Helps the body and mind integrate the benefits of the practice.

Savasana is the perfect way to end your yoga session, offering a few moments of stillness and peace to ground yourself before moving back into daily life.

FAQs About Yoga for Beginners

1. Is yoga suitable for beginners?
Yes, yoga is highly adaptable and can be modified for all levels. Beginners can start with simple poses and gradually build strength, flexibility, and balance.

2. How often should beginners practice yoga?
It’s recommended to start with 23 times per week to allow your body to adjust. As you become more comfortable, you can increase the frequency of your practice.

3. What should I wear for yoga?
Wear comfortable, stretchy clothing that allows you to move freely. Breathable fabrics are ideal, and you don’t need any special gear to get started.

4. Do I need to be flexible to practice yoga?
No, you don’t need to be flexible to start yoga. Flexibility improves over time with regular practice. Yoga is for everyone, regardless of flexibility.

5. What equipment do I need for yoga?
All you need is a yoga mat and some space to move. Some people use props like blocks or straps, but they are not necessary for beginners.

6. How do I know if I’m doing the poses correctly?
Focus on alignment and listen to your body. Attending beginner yoga classes or following online videos with clear instructions can help you understand the correct form.

7. Can yoga help reduce stress?
Yes, yoga is known for its stressrelieving benefits. The combination of mindful movement, deep breathing, and meditation helps calm the mind and body.

8. How long should I hold each yoga pose?
For beginners, holding each pose for 35 breaths is a good starting point. As you become more experienced, you can hold poses for longer to deepen the stretch.

9. Can I practice yoga if I have an injury?
It’s important to consult with a healthcare provider before starting yoga if you have an injury. Yoga can be modified to accommodate injuries, but you should practice with caution.

10. Is it normal to feel sore after yoga?
Yes, it’s common to feel some muscle soreness after yoga, especially if you’re new to the practice. This is a sign that your muscles are getting stronger and more flexible.