New Year 2023: Want to start yoga? Try these 5 beginner poses

How to start your yoga journey with the beginning of New Year 2023? Here are 5 beginner yoga poses to practice at home.
yoga for strength
Make yoga a part of your life in the New Year. Image courtesy: Adobe Stock
Aayushi Gupta Published: 1 Jan 2023, 08:59 am IST
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Yoga helps you develop mental clarity, emotional stability and physical wellness. But a majority of us are unable to fit it into our hectic schedules. But if you want to start the New Year of 2023 feeling healthy and active, it’s time to start practising yoga daily! Wondering how to start your yoga journey? Don’t worry, we have some of the most effective and simple yoga poses that can help you stay in shape.

Health Shots reached out to Himalayan Siddhaa Akshar, founder of Akshar Yoga Institutions, Himalaya Yoga Ashrama, and World Yoga Organisation, to find out a few best beginner yoga poses which can help you start your yoga journey with ease and comfort.

Akshar says, “It is never too late or too soon to start practising yoga. In fact, it has numerous advantages including enhanced immunity, healthier skin and hair, greater strength, flexibility, mindfulness, and many more for people of all ages.”

Here are 5 beginner yoga poses

1. Sukhasana (Easy pose)

Here’s how to perform this pose:

  • Sit in an upright position with both legs stretched out in Dandasana.
  • Fold the left leg and tuck it inside the right thigh.
  • Then fold the right leg and tuck it inside the left thigh.
  • Place your palms on the knees.
  • Sit erect with your spine straight.
How to start yoga
Try sukhasana every morning to revitalize your senses. Image courtesy: Shutterstock

2. Padahastasana (Standing forward bend)

Here’s how to perform this pose:

  • Begin by standing in Samasthiti.
  • Exhale and gently lower your upper body from the hips, bringing your nose to your knees.
  • Place palms on either side of the feet.
  • As a beginner, you may have to bend your knees slightly to accomplish this.
  • With practice, slowly straighten your knees and try to touch your chest to your thighs.
How to start yoga
Standing forward bending pose is the simplest thing you can do for weight loss. Image courtesy: Shutterstock

3. Vajrasana (Thunderbolt pose)

Here’s how to perform this pose:

  • Start by standing straight with your arms by your sides.
  • Lean forward and slowly lower your knees onto your mat.
  • Place your pelvis on your heels and point your toes outward.
  • Here, your thighs should press your calf muscles.
  • Keep your heels close to each other.
  • Do not put the right and left toes on top of each other.
  • Place your palms on your knees facing upward.
  • Raise your shoulders and gaze upward. Hold this asana for a while
How to start yoga
The humble Vajrasana is one yoga asana you can practice for your health’s sake. Image courtesy: Shutterstock

4. Naukasana (Boat pose)

Here’s how to perform this pose:

  • Lay on your back.
  • Raise your upper body 45 degrees off the ground.
  • Swing your hips around and lift your legs 45 degrees off the ground.
  • Your eyes and toes must line up.
  • Make an effort to avoid bending your knees.
  • Keep your arms pointing forward and parallel to the ground.
  • Tighten the muscles in your abdomen.
  • Extend your back straight.
How to start yoga
Boat pose would do you good! Image courtesy: Shutterstock

5. Vrikshasana (Tree pose)

Here’s how to perform this pose:

  • Place yourself in Samasthithi to start.
  • Raise your left leg off the ground such that your body weight is supported by it.
  • Put your right foot on the inside of your raised thigh.
  • Position it as closely as possible to your crotch.
  • To keep your foot in position, you can support it with your palms.
  • Once you’ve regained equilibrium, place your palms together in the Pranam Mudra at your heart chakra.
  • Lift your hands in the heavens in pranam.
  • Keep your elbows straight and check that your head is positioned between your arms.
  • Do the same with the other leg. Take eight to ten deep breaths.
How to start yoga
Make vrikshasana a part of your yoga regime. Image courtesy: Shutterstock


So, to observe the benefits of yoga, begin your journey with these yoga poses and make sure you’re regular. They are the best poses to improve balance and flexibility in your body. For greater mind-body alignment, you can also try chanting, pranayama, meditation, and mudras.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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