The beginner's guide to yoga: 5 easy postures


If you feel the need to take up yoga and find it too difficult, this guide to yoga for beginners is for you!

Yoga is trendy, it's everywhere and everyone is doing it, regardless of their age or physical condition. It is a holistic practice that allows you to regain awareness of your body, and to progress in kindness while avoiding injuries.

Maybe you're like me a few years ago: you don't dare enter a yoga studio.

You think it's for women, for the elderly, or for people who are already very flexible!

Well all these are preconceived ideas far from reality!

I was finally able to look into it and discover that it's none of those things.

Of course, there are some yoga studios that are more spiritual than others. There are also yoga studios with disciplines to surpass yourself and go further physically. And there are yoga studios offering gentler classes, in complete acceptance of what is, without ever going beyond.

Everyone has their own style of yoga

What's exciting about yoga is that everyone can relate to it. All it takes is a yoga guide for beginners as simple and effective as this one to get you started. It is designed to allow you to gain confidence in your body, in your desire to take care of yourself, and to allow you to go through the doors of different studios to find the one that suits you.

Outside of yoga studios, there are many teachers, each with their own expertise and interpersonal skills. You will naturally have more affinity with certain teachers, we are talking about energy here. You will “feel” one person better than another and that is completely normal.

Yoga helps with this, to feel things, to be open to what is good for you.

Yoga is the union of body and mind

Before having a spiritual practice and meditating for hours while sitting, it is good to prepare. This is what postures, asanas in Sanskrit, will help you become aware of your body, relax your muscles and release tension.

Then the body will be ready to meditate.

Before starting the sequences of yoga postures, and practicing complete sessions, it is recommended to prepare your joints. Whether you are a beginner in yoga, or advanced in your practice, this advice is always valid.

Together we will see 5 postures/movements to do before your session and even outside when you want.

Yoga postures for beginners and athletes

These yoga postures are aimed at everyone, athletes who would like to prepare their body before training. They are also aimed at future yogis to learn how to connect to the body in a simple and welcoming way.

These postures can be performed on a yoga mat , a sports mat or a rug that you have at home in the living room or bedroom.

Make yourself comfortable, avoid being directly on the ground to give yourself the best chance of being comfortable in your body.

You can create a space at home that will become your space to do these yoga exercises.

And the outfit? Choose a soft and pleasant outfit, so that you feel comfortable. Yoga bra or tank top, yoga leggings, shorts and/or t-shirt will do the trick.

At Circle, discover the tops Crop Top , women's tank top , or Iconic t-shirt ; and the stockings leggings , women's shorts , and unisex shorts . Circle also offers men's yoga clothes !

The 5 special yoga postures for beginners

Photo credit: Swami Satyananda Saraswati “Asana Pranayama Mudra Bandha”

  1. The basic position (Prarambhak Sthiti)

To place oneself

Sit with your legs stretched out in front of you, feet close together but not together.

Place your hands behind you, about shoulder-width apart, so that you are well supported.

The back, neck and head must be straight.

Arms outstretched.

The body is slightly back so that it is supported by the arms.

Eyes closed and body completely relaxed.

Here is a first posture in which you can completely relax while being supported.

It is very simple, there is nothing else to do or add.

This is the basic position that will serve many others.

2.Toe and ankle flexion (Padanguli Naman & Goolf Naman)

Photo credit: Swami Satyananda Saraswati “Asana Pranayama Mudra Bandha”

Toe Curl (Padanguli Naman)

To place oneself

Sitting in the basic Prarambhak Sthiti position (seen just before).


As you inhale, bring your toes toward you (backwards).

As you exhale, bring your toes forward.

Stay aware of following your breathing for these two movements, focusing only on the toes, the rest of the foot does not move.

The little extra

Open each toe to the inhale.

When you bring your toes towards you, spread each toe further apart to regain the control lost because of your shoes!

Ankle Flexion (Goolf Naman)

To place oneself

Sitting in the basic Prarambhak Sthiti position.


As you inhale, bring both feet back. The movement is done at the ankle without using the toes.

As you exhale, bring both feet forward. The movement is done at the ankle without using the toes.

Repeat 10 times.

Focus only on the ankles in order to engage them without the use of the toes.

The little extra

Try to touch the ground when the feet go forward, as you exhale.

Ankle rotation (Goolf Ghoornan)

To place oneself

Always starting from the basic position.

Bend your right leg to bring your right foot onto your left thigh.

Then bring the right foot towards the left hip.

If you feel stiffness, place your foot towards your left knee and lean slightly forward.

Grab the right ankle with your right hand.

Grab your toes with your left hand.

Using your left hand, rotate your ankle.

Keep your back straight and your body engaged.

10 times clockwise.

10 times in the opposite direction.

Then rest the leg then bend the left leg to do everything again on the other side.

Do it consciously by adopting calm and natural breathing that can be accompanied by the rotations.

The little extra

Relieves pain and cramps.

4. Knee Flexion (Janu Naman)

To place oneself

Always starting from the basic position.

Bend your right leg.

Bring your thigh against you and cross your fingers on the back of your right thigh.

Keep your back straight and your body engaged.

Left leg active, foot flexed.

The body must remain stable in order to concentrate attention during the movement of the leg that is held in the hands.


As you inhale, straighten your leg by contracting your knee and pointing your foot.

As you exhale, bend your knee while keeping your back straight and your body engaged.

Repeat 10 times.

Then change legs.

The little extra

Try to bring the thigh closest to you, pulling with your hands under the thigh with each exhalation.

5. The Butterfly (Poorna Titali Asana)

To place oneself

Always starting from the basic position.

Bend both knees and place the soles of your feet together.

Bring your heels as close to the perineum as possible.

Grab the feet with the hands on the tops of the feet.

Thumbs are on the inside of each foot to apply pressure in the center.

Back straight, shoulders relaxed away from the ears.


As you inhale, press your knees against the floor without using your elbows!

As you exhale, let your knees rise while relaxing your hips.

All the concentration will be placed in the hips. Keep the body engaged.

The little extra

If the posture is complicated, move the feet away from the perineum until you find a happy medium to perform the movement.

For all these postures, I have given the placement details with the right leg because we start with this one. Don't forget to do the left leg as well.

You now have 5 easy yoga postures for beginners that will allow you to prepare your body, and to feel it in order to be fully aware of it.

These movements can be practiced every day before or after a session.

Do according to your feelings and your needs!

It really may seem very simple, but doing it regularly can benefit you a lot. Take the time to start gently to prepare your body and mind for a more advanced practice of yoga.

No more excuses to get started!

You have all the keys to success :)


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