If you're new to yoga, welcome! Yoga provides a special mix of physical and mental benefits. It can help you gain strength, flexibility, and inner peace.

The best way to start is with a few basic poses that are easy yet helpful. Here are five essential yoga poses that are perfect for beginners. Practice them regularly to kickstart your journey with confidence.

1. Tadasana (Mountain Pose)

This asana may look simple, but it’s powerful for grounding and improving posture. This pose helps you establish balance and stability while aligning your body. It strengthens the legs and encourages focus.

How to do it:

- Stand with feet hip-width apart, pressing evenly through all four corners of your feet.

- Engage your thighs, lengthen your spine, and lift your chest.

- Relax your shoulders, extend your arms down alongside your body, and gaze forward.

- Breathe deeply for 5-8 breaths.

2. Adho Mukha Svanasana (Downward Facing Dog)

An essential in most yoga sequences, this asana is excellent for stretching the entire body and building strength in your upper body. This pose stretches the hamstrings, calves and spine, strengthens the arms and shoulders, and energizes the body.

How to do it:

- Start on your hands and knees with your wrists under shoulders and knees under hips.

- Tuck your toes, lift your knees, and send your hips up and back, creating an inverted "V" shape.

- Spread your fingers and press evenly into your hands while keeping a slight bend in your knees.

- Hold for 5-10 breaths.

3. (Virabhadrasana I) Warrior I

This is a foundational asana for building strength and stamina. It’s a great way to open the chest and shoulders while stretching the hips. This pose strengthens the legs and core and improves balance.

How to do it:

- Step one foot back about 3-4 feet, keeping the front foot facing forward.

- Turn your back foot out slightly and bend your front knee over your ankle.

- Square your hips toward the front, extend your arms overhead, and gaze forward or up.

- Hold for 5 breaths on each side.

4. (Balasana)

Child’s Pose Balasana is a restorative pose that offers a gentle stretch to your back, hips and thighs while calming the mind. It’s a perfect resting pose during any yoga session. This pose relieves stress .

How to do it

- Start on your hands and knees, bring your big toes together, and spread your knees wide.

- Sit your hips back toward your heels and extend your arms forward.

- Allow your forehead to rest on the mat, and breathe deeply.

- Hold for as long as you like, taking full breaths.

5. (Savasana)

Corpse Pose Savasana is the final relaxation pose in yoga. It helps your body absorb the benefits of your practice while encouraging deep relaxation and inner peace. This pose relieves aids in mindfulness.

How to do it:

- Lie flat on your back with arms by your sides, palms facing up.

- Allow your feet to fall open, relax your entire body, and close your eyes.

- Breathe naturally, letting go of any tension. - Stay in the pose for 5-10 minutes.

Tips for a Successful Yoga Practice

1. Focus on Breath - Breathing deeply helps you stay present and relax into each pose.

2. Listen to Your Body - Yoga is about tuning in, not pushing. Don’t force yourself into poses.

3. Consistency is Key - Aim for a regular practice, even if it’s just a few minutes a day.

4. Practice Patience - Progress takes time, so be kind to yourself on your yoga journey.

These yoga poses lay a strong foundation for your practice, helping you build flexibility, balance and strength. Remember, yoga is more about the journey than the destination, so enjoy each pose and take things at your own pace.