Are you thinking about starting a yoga practice? If so, and you're a little lost, the following post is for you. Throughout the article, we'll explain what the famous "asanas" are, what types there are, which ones are recommended to start with if you're a beginner, what mistakes to avoid, and more.

Yoga postures or asanas: What are they?

When we think of yoga, the first thing that comes to mind is a multitude of postures, or rather, asanas. But what are they really? The word asana comes from Sanskrit and literally means "posture." Originally, it referred solely to the seated posture for meditation, but over time it expanded to encompass all the body positions we know today in yoga. From the gentlest to the most challenging, each asana pursues a common goal: uniting body, mind, and breath in a single instant.

Beyond flexibility and strength, what makes asanas special is their ability to generate body awareness. They invite us to listen to our bodies, respect their limits, and flow with each inhalation and exhalation. Practicing yoga postures isn't just about building muscle; it's a path to mental calm, vital energy, and inner balance.

Benefits

As we mentioned, asanas are not just a set of movements that are beautiful to look at, but a powerful tool that transforms the body and mind from the inside out. Practicing them consistently offers benefits such as:

• Improve flexibility and strength: Each posture works different muscles and joints. Over time, the body gains elasticity and strength.
• Reduce stress and anxiety: Through conscious breathing and concentration on the present moment, asanas help calm the mind and reduce accumulated tension.
• They promote circulation and body posture: There are specific postures that stimulate blood flow and relieve discomfort such as heavy legs or stiff back.
• Increased energy and vitality: Far from exhausting us, a well-guided yoga practice renews vital energy. By stretching, oxygenating, and relaxing, the body responds with greater lightness and dynamism.
• They contribute to better rest: Yoga encourages you to slow down, which translates into deeper, more restful sleep.
• They strengthen concentration and memory: By requiring full attention, yoga postures train the mind to focus on one thing at a time. This not only improves the practice, but also the ability to concentrate while studying, working, or in daily life.
• Strengthen the immune system: Gentle movement, deep breathing, and stress reduction have a positive impact on our natural defenses, helping to prevent disease and make us feel more resilient.
• They foster self-confidence and self-esteem: Gradually overcoming each challenge on the mat strengthens self-confidence and reminds us of what we are capable of.

Types of yoga postures

Yoga is a universe of possibilities, which is why some postures invite us to feel as firm as a tree, others help us release tension from the ground, and others challenge us to connect with our breath in more intense positions. The important thing to remember is that there are no "better or worse" levels; each type of asana serves a purpose and accompanies us on the path to balance. Let's look at the main types:

Standing yoga poses

Standing poses are ideal for gaining strength, stability, and energy. They represent connection to the earth and remind us of the importance of staying grounded in our daily lives. Some of the best-known are:

• Tadasana (Mountain Pose): the basis of many other asanas, teaches you to align your body and breathe consciously.
• Virabhadrasana (Warrior Pose): Strengthens legs and arms, while activating concentration and confidence.
• Trikonasana (Triangle Pose): Perfect for stretching the back and sides, providing flexibility and balance.

Seated yoga postures

Sitting quietly opens the door to introspection, which is why these asanas are common in meditation practices and help improve hip and spine flexibility. Among the most practiced are:

• Sukhasana (Easy Pose): The classic meditation pose, promoting calm and mindfulness.
• Ardha Matsyendrasana (spinal twist): revitalizes the spine and stimulates digestion.
• Baddha Konasana (Butterfly Pose): ideal for opening the hips and relaxing the lower back.

Prone yoga poses

This group of postures intensely works the back, arms, and abdomen, in addition to activating circulation. Although they are more demanding, they also offer significant energy and vitality benefits:

• Adho Mukha Svanasana (Downward Facing Dog): One of the most famous, it stretches the entire body and calms the mind.
• Bhujangasana (cobra): strengthens the back and opens the chest, stimulating deep breathing.
• Salabhasana (Locust): Activates the lower back muscles and improves posture.

Yoga postures lying face up

When we lie on the mat, the body surrenders to gravity. These postures are perfect for relaxing, gently stretching, and working on opening the chest:

• Setu Bandhasana (bridge): strengthens the glutes and back while opening the heart.
• Supta Baddha Konasana (Reclining Butterfly): A restorative pose that calms the mind and releases tension in the pelvis.
• Savasana (corpse pose): the simplest and, at the same time, one of the most powerful. It invites you to let go and rest deeply.

10 Best Yoga Poses for Beginners

If you're just starting out in yoga, you don't need to start with complicated poses. We recommend starting with accessible asanas that help you listen to your body, work on your breathing, and gradually gain confidence. Here are some examples of poses for beginners:

• Balasana (Child's Pose): Kneel on your mat, touch your big toes, and sit on your heels. Bend forward, resting your forehead on the floor, and extend your arms out in front of you or to the sides.
• Apanasana (Wind Releasing Pose): Lie on your back and bring both knees to your chest. Gently hug your legs with your arms and hold the position, breathing calmly.
• Viparita Karani (Legs up the Wall): Sit sideways against a wall and gently raise your legs up against the wall while you lie back on the floor. Keep your arms relaxed at your sides.
• Utkatasana (Chair Pose): Stand with your feet hip-width apart. Bend your knees as if sitting in an invisible chair, keeping your back straight and your arms extended upward.
• Cat-Cow (Marjaryasana and Bitilasana): Rest on your hands and knees on the floor. Arch your back upward (Cat), then lower your abdomen while lifting your chest and gaze (Cow), alternating slowly.
• Padangusthasana (Toe-hold Forward Bend): Standing, bend your torso forward and grasp your toes with your hands, allowing your head and neck to relax. Keep your knees slightly bent if needed.
• Supported Setu Bandha Sarvangasana (Assisted Bridge): Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis and place a block or cushion underneath to support it, keeping your shoulders relaxed.
• Anjaneyasana (Low Lunge): From a standing position, step forward with one foot and bend your front knee, leaving your back knee flat on the floor. Then raise your arms overhead.
• Jathara Parivartanasana (Supine Twist): Lying on your back, bring your bent knees toward your chest and drop both knees to one side while gently turning your head to the other side. Keep your shoulders on the floor.
• Sukhasana with Conscious Breathing: Sit cross-legged with your back straight and shoulders relaxed. Place your hands on your knees and focus on slow, deep breathing.

What are the recommendations for yoga beginners?

We understand that starting out with yoga can create questions: Am I doing the pose correctly? What do I need to practice? How much time should I dedicate to it? The good news is there's no one right way to do it. Yoga is a personal practice, and every step counts. If you're just starting out, here are some recommendations that will make your experience much more enjoyable and mindful:

• Create your own calm space: You don't need a large studio or fancy props. A mat, a quiet corner, and comfortable clothing are enough to begin your practice.
• Listen to your body: Yoga isn't about pushing yourself, but rather respecting your limits. Progress gradually, use blocks or cushions if needed, and remember that every body has its own rhythm.
• Breathe consciously: Breathing is the guiding thread of every practice. Inhaling and exhaling calmly will help you maintain focus, relax, and deepen each posture.
• Be consistent, even if it's just for a short time: It's better to practice 10 minutes a day than an hour every now and then. Consistency is the key to feeling the long-term benefits.
• Eliminate comparison: Every body is different. Avoid comparing yourself to others or to the images you see on social media.
• Complement it with a mindful lifestyle: Yoga doesn't end when you roll up the mat. What you learn in practice—patience, calm, and respect—you can apply in your daily life.

Common mistakes and how to avoid them

As with any new discipline, it's normal to make mistakes when starting out. The important thing isn't to avoid them all from the start, but to be aware of them and learn to correct them patiently. Here are the most common ones and how to solve them:

Pushing too hard

Many beginners believe that the more they stretch or lower themselves, the better the posture will be. In reality, yoga isn't about pushing yourself to the limit, but rather about respecting your body.

How to avoid it: Go gradually, use blocks, belts, or cushions when needed, and remember that your body may feel different every day.

Forgetting to breathe

It's common to focus so much on posture that breathing becomes blocked. However, it's breathing that gives life to movement.

How to avoid it: Connect each inhalation and exhalation with the asana. If you notice yourself holding your breath, stop, breathe, and come back calmly.

Practicing without proper alignment

Poor foot, hip, or back placement can cause discomfort or even injury.

How to avoid it: Pay attention to the teacher's instructions or follow reliable visual guides. Use a mirror to check your posture at the beginning.

Believing that yoga is only physical

Reducing yoga to simple stretching is a common mistake. Asanas are a tool, but the practice also includes breathing, meditation, and awareness.

How to avoid it: Take a few minutes to close your eyes, breathe deeply, and observe how you feel after each practice.

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Conclusion

The path of yoga doesn't seek perfection, but rather consistency and awareness. Every posture, every breath, and every moment you dedicate to your practice contributes to your physical and mental well-being. So unroll your mat, breathe deeply, and take the first step toward a practice that can transform your daily life.