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Since it is International Yoga Day, we thought it would also be a great idea to list a few “asanas” (poses) for beginners to start off with. Once your body gets accustomed to the easy poses you can eventually move to the complicated ones and make yoga an integral part of your wellness routine.

Here are some simple asanas that you can begin with:

Tree Pose


This pose improves your sense of balance, strengthens your legs and back. Place your right foot on your left thigh and keep your left leg straight while maintaining balance. While inhaling lift your arms over your head and bring both palms together. Keep your spine erect and take few deep breaths before you exhale slowly.

Downward Facing Dog Pose


This pose strengthens your back and spine and provides additional blood flow to the head. Stand on your heels, bend down and touch the floor mat with both your hands, lower your head while your hip stays up. As you bend down, lower your head but don’t rest it on the floor. You can slowly lift your heels and put them back down while pushing the upper body at regular intervals.

Triangle Pose



This pose stretches the legs and the torso and makes you breathe deep, encouraging more controlled breathing. Stand with your legs wide apart keep the left leg straight and stretch out your right leg at a 90-degree angle. Keep standing in that position and make each arm touch the ground, one at a time and keep inhaling and exhaling. Stretch as much as you can and ensure the body is bent sideways and not forward or backwards.

Chair Pose


This powerful pose is said to strengthen the arm and leg muscle. Stand straight with your feet slightly apart, stretch your arms but don’t bend your elbow. Bend your knee and keep coming down like you would while sitting on a chair, remain in that position and keep breathing. Keep your arms parallel to the ground and keep your back straight.

Boat Pose


This is another effective pose that strengthens the abdominal muscles, shoulder and the back. Lay on the mat with your feet together and arms resting by your side. Take a deep breath and, while exhaling, slowly lift your chest and your feet and bring them closer in a straight line. Keep your arms stretched out and straight in the direction of your feet and remain in that position till you can feel your abdomen muscles work. As you exhale, come back to the ground and relax.

We hope these poses are easy for you to begin your yoga journey. Remember to consult a physician before beginning a new workout routine or if you experience pain.

While you approach a healthy lifestyle, we encourage you to also have a health insurance to cover for you, if and when you’re faced with medical emergencies. Having an insurance not helps you monetarily but also gives you tax benefits. To know more about a good health insurance policy and the extensive cover it offers please visit our website.

YOGA FOR BEGINNERS 4.42/5 (88.32%) 113 votes

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Published on:21 Jun, 2017

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6 thoughts on “YOGA FOR BEGINNERS

  1. Prashant rohidas sawant

    Hi I’m Prashant. Last 3 years I’m suffering from panic disorder., anxiety and negative thoughts. So what should I do for this? Is yoga is a best option for it?


    • Bajaj Allianz

      Hi Prashant,

      While Yoga does help to calm down and relax, you should consult a doctor before taking up yoga, if you suffer from a medical condition. Stay healthy! :)

    • Bajaj Allianz

      Hi Malla sitarama babji, we suggest that you consult a physician before taking up yoga, if you suffer from a medical condition. Stay healthy! :)

  2. Smita Dhavale

    Thankyou so much for giving me the yoga exercises. It really worked on me. I had developed sciatica pain since 2016 and was undergoing some treatment which didn’t work.


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