The most basic yoga exercises for beginners (Part 2)

  1. The Cobra

The cobra or Bhujangasana is a yoga posture that bends the back, helps to stretch the muscles, strengthen the arms and shoulders. The cobra also helps warm the body and is considered part of the familiar sun exercise in Yoga.

Proceed as follows.

Lying face down on the carpet, hands folded, palms facing down.

Take a deep breath, exhale and push yourself backwards as shown below.

Hold this position and breathe freely.

  1. Posture Sitting tight

This Yoga pose helps stretch the shoulders, hips and back, increases blood circulation, strengthens the abdominal and intercostal muscles.

Tight sitting position

Do this as follows.

Sitting on the floor, legs extended.

Bend right foot over left foot.

Shrink your left foot under your right foot as shown below.

Sit still like that, take a deep breath then exhale and turn to the right.

His right hand is behind his back, his left hand is resting against his right knee.

Every breath, you turn a little bit.

This position should hold for about 45 seconds – 1 minute.

Hold this position, breathe evenly, then switch sides.

  1. Posture Triangle

The triangle posture or Trikonasana is a posture that works on all muscles that catch, especially the calves, hips, ankles and arms. This will also help expand your shoulders and help you breathe deeper. If you are able to master the Triangle, it will be easier for you to practice other movements.

Basic Yoga postures: Triangle

Do the following.

Stand upright, your legs comfortably formed at an angle of 45 degrees.

Inhale and extend your arms to the sides, then lean to the left and raise your right hand straight up to create an angle of 90 degrees from the floor.

The fingers are outstretched. Finger left to touch the ground.


Inhale and return to the original position.

Do the opposite with the right.

  1. Bridge Posture

Bridge Pose, also known as Setu Bandhasana. This is a simple yoga pose to help open the chest and hips; stretching chest, thighs; stretching the spine, and energizing the body.

The most basic yoga exercises for beginners

Bridge pose

Perform as follows.

Lie on the floor, knees bent, straight with heels.

Place hands on either side, palms face down, relax hands.

Take a deep breath, pushing the hips high and belly, hands clasped together.

Exhale, hold this position and breathe freely.