Gentle Yoga Poses

5 Gentle Yoga Poses for Beginners: Finding Serenity in Motion

Most seated gentle yoga poses are suitable for beginners yoga as most can be easily adapted to any level of strength and flexibility. Sitting on the floor also provides a stable position that makes it easier to open the body.

I have put together 5 gentle sitting postures that are most commonly used and important for beginners. I’ve even organized them in sequence/sequence so you can use them as a standalone exercise! Be present as you connect with your breath, notice your thoughts, and notice the sensations that arise.

• Mountain Pose (Tadasana)
• Forward Standing Pose (Uttanasana)
• Cow Cat Pose (Marjaryasana aur Bitilasana)
• Child Pose (Balasana)
• Corpse Pose (Savasana)

5 Gentle Yoga Poses for Beginners Explained Below:-


1. Mountain Pose (Tadasana)

Tadasana (Mountain Pose) seems pretty easy. Stand upright in the basic position, place your arms at your sides with your palms facing front and your feet parallel to each other. However, when it comes to the fundamental mindset, there are a few things to take into account.

“Montana pose appears incredibly simple from the outside, but the muscles are actively engaged, powerful, and working hard within.” Over time, I’ve learned that the best way to think about mountain pose is to keep in mind the muscles that need to be active and strong, but pay particular attention to the areas that need to be tender and soft.”

You can experience the interplay of effort and lightness in almost all yoga positions. The mountain yoga pose allows you to practice the principles of balance, alignment, and selective muscle use, making it easier to reference later in other, more challenging gentle Yoga Poses.

2. Forward Standing Pose (Uttanasana)

Uttanasana (standing forward bend) may be one of the first gentle Yoga Poses a new yogi learns. It is also one of the most misunderstood or misunderstood.

“Contrary to popular belief, the standing forward bend is not about touching your toes. Many beginners yoga are surprised (and a little skeptical) when they learn that Uttanasana is not actually about the relationship between fingers and toes. It’s about almost everything in between.

Let us explain: The Sanskrit word uttanasana is composed of “ut,” which means “intense,” “powerful,” or “deliberate,” and the verb “tan,” which means “to stretch” or “prolong.” Uttanasana is a conscious extension of the entire back of the body, including the area from the soles of the feet to the back of the legs.

“This asana covers the lower, middle and upper back; goes up to the neck; and circles over the scalp and back to the forehead, finally ending at the point between the eyebrows,” says Lee. When you bend forward in Uttanasana, you stretch the entire muscular and connective tissue envelope, starting at the pivot point of the forward bend, the pelvis.

This Bhujangasana step is great work. To provide a deep, satisfying stretch (not one that over-stretches your hamstrings or focuses too much on touching your toes), it’s valuable to enter this gentle Yoga Poses with care and intention.

3. Cow Cat Pose (Marjaryasana aur Bitilasana)

It is rare to find Cat Pose, or Marjaryasana, in a yoga class without also being taught the opposite position, Cow Pose, Bitilasana. Taken together, these poses articulate your spine and begin to warm up your body before you need to do anything else. It’s such a common gentle Yoga Poses that it’s easy to slip into autopilot mode and practice it without thinking or moving on to the next thing. Slow it down. Allow yourself to experiment.

In this pose, focus on flexing your tailbone, rounding your spine and relaxing your neck, says yoga teacher Nicola Jane Hobbs, author of “Yoga Gym” and “Thrive Through Yoga.”

Take a moment (or longer) to find calm in your body and your breathing. Maybe ignore the teachers’ signal and just stay here for a few breaths. Surrender completely to the stretch. This stillness, mindfulness, and breathing can lay the foundation for the rest of your practice.

4. Child Pose (Balasana)

Child’s Pose (Balasana) focuses on creating a moment of calm where the body can be still. It’s a fundamental yoga pose that reminds us that inaction can be just as valuable as action. Child’s Pose is not completely inactive if you perform the variation with your arms stretched out in front of you, which activates and stretches the muscles in your back, shoulders and arms.

As Balasana involves pressing the body into the floor or mat, it can be physically and mentally taxing. Different variations of the gentle yoga poses can be used to assist different body types relax.

A key component of the exercise is learning to give in to the stance. According to yoga instructor, it’s a very simple pose to start, but it requires patience and the ability to surrender to gravity as well as your posture. While not a physically challenging pose, Balasana will help you cultivate the attitude needed to deepen your practice.”

5. Corpse Pose (Savasana)

Although it seems easy, Savasana (Corpse Pose) is considered the most difficult of all asanas. Indeed, many beginner yoga instructors help students to balance, bend, and twist happily for an entire class and have difficulty just lying on the floor. The reason is that the art of relaxation is more difficult than it seems.

This doesn’t happen on demand: you can’t just say, “Okay, I’ll relax now!” That’s why Savasana is such a gift. This pose creates the conditions that allow you to gradually enter a truly relaxed state, which in itself is deeply refreshing and can also serve as a starting point for meditation.

When you first start practicing Corpse Pose, it may be difficult to relax in this pose; You may stand there, tense, staring at the ceiling. Or, like some students, you may fall asleep as soon as you lie down. The essence of Corpse Pose is conscious relaxation. In other words, be alert and alert while feeling comfortable. Being mindful while relaxing can help you begin to pay attention and release long-term tension in your body and mind.


Gentle Yoga Poses is an ancient practice that involves physical postures, concentration and deep breathing. Practicing yoga regularly can promote endurance, strength, calmness, flexibility and well-being.




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