Yoga for Beginners: 10+ Easy Yoga Poses & Meditation Tips for Stress Relief (Desk-Job Friendly Guide)

10+ Beginner Yoga Poses (Detailed Guide)

•  Tadasana (Mountain Pose)

Benefits: Improves posture, balance, and awareness.
How to Do:

• Stand with feet hip-width apart

• Relax shoulders

• Keep spine straight

• Inhale deeply, feel grounded

Beginner Tips:

• Don’t tighten shoulders

• Keep weight evenly on both feet

• 2. Marjariasana (Cat–Cow Pose)

Benefits: Best for spine flexibility, relieves back stiffness.
How to Do:

• Come on hands and knees

• Inhale → arch back down (Cow)

• Exhale → arch back up (Cat)

Beginner Tips:

• Move slowly with breath

• Keep arms straight and stable

• 3. Balasana (Child’s Pose)

Benefits: Calms nervous system, relaxes lower back.
How to Do:

• Sit on knees

• Fold forward

• Extend arms

• Breathe deeply

Beginner Tips:

• Open knees slightly for easier breathing

• Place pillow under chest if tight

• 4. Adho Mukha Svanasana (Downward Dog)

Benefits: Strengthens arms, stretches hamstrings, energizes body.
How to Do:

• Start in tabletop

• Lift hips upward

• Keep spine long

• Press heels gently downward

Beginner Tips:

• Bend knees slightly if legs are tight

• Focus on straight spine, not straight legs

•  Bhujangasana (Cobra Pose)

Benefits: Opens chest, strengthens back — perfect for desk workers.
How to Do:

• Lie on stomach

• Place palms under shoulders

• Lift chest slowly

• Keep elbows slightly bent

Beginner Tips:

• Don’t lift too high — focus on gentle opening

• Setu Bandhasana (Bridge Pose)

Benefits: Strengthens glutes, relieves back tension, boosts blood flow.
How to Do:

• Lie down

• Bend knees

• Lift hips while inhaling

• Hold for 5 breaths

Beginner Tips:

• Keep feet parallel

• Don’t overarch lower back

•  Paschimottanasana (Seated Forward Bend)

Benefits: Stretches entire back body, improves digestion, relaxes mind.
How to Do:

• Sit straight

• Extend legs

• Fold forward from hips

• Hold ankles or toes

Beginner Tips:

• Bend knees slightly if hamstrings are tight

• Sukhasana (Easy Pose – Meditation Pose)

Benefits: Improves focus, calms mind, perfect for meditation.
How to Do:

• Sit cross-legged

• Keep spine straight

• Hands on knees

Beginner Tips:

• Sit on cushion if hips feel tight

• Leg Raises (Beginner Version)

Benefits: Strengthens core, improves lower belly strength.
How to Do:

• Lie flat

• Lift legs to 45°

• Hold 3–5 breaths

Beginner Tips:

• Bend knees a little if difficult

• Shavasana (Corpse Pose)

Benefits: Deep relaxation, releases body tension.
How to Do:

• Lie on back

• Hands open

• Eyes closed

• Natural breathing

Beginner Tips:

• Don’t think of anything — just breathe

• Supta Vajrasana (Supine Thunderbolt Pose)

Benefits:

• Relieves lower back tension

• Opens chest

• Improves digestion

• Reduces mental fatigue

How to Do:

1. Sit in Vajrasana

2. Lean back using elbows

3. Slowly lie down

4. Keep knees together

5. Breathe deeply

Beginner Tips:

• Use pillow under back if needed

• Come out very slowly

Know More About Supta Vajrasana