International Yoga Day, celebrated every year on 21st June, marks a global tribute to the ancient Indian practice of yoga. Initiated by the United Nations in 2015, this day has now become a worldwide movement promoting wellness through yoga. But for those new to it, a common question arises: Where do I begin?

To make things easier for beginners, yoga expert Atul Vyas from Jaipur has recommended 5 of the easiest and most beneficial yoga asanas. These poses are ideal for people starting yoga for the first time, as they enhance flexibility, reduce stress, and boost energy—all without being physically demanding.

1. Naukasana (Boat Pose)

• Benefits: Improves digestion, activates the hormonal system, tones abdominal muscles.

• How to Do: Lie flat on your back. Lift both your arms and legs together, creating a boat-like shape. Balance on your hips and hold for 5–10 seconds, then slowly relax.

2. Simhasana (Lion Pose)

• Benefits: Improves throat and eye health, stimulates thyroid, boosts metabolism.

• How to Do: Sit with knees bent. Open your mouth wide, stretch your tongue out, and make a loud “haaa” sound. Widen your eyes and repeat this 35 times.

3. Pawanmuktasana (Wind-Relieving Pose)

• Benefits: Eases gas, enhances digestion, strengthens lungs and heart.

• How to Do: Lie on your back, pull one knee toward your chest, clasp it with your hands. Lift your head and try to touch the knee with your nose. Hold, then repeat with the other leg.

4. Tadasana (Mountain Pose)

• Benefits: Helps improve posture, enhances height, strengthens core.

• How to Do: Stand upright. Raise both arms, interlock fingers overhead, and stretch the body upward while standing on your toes. Hold briefly, then return to normal.

5. Uttanapadasana (Raised Leg Pose)

• Benefits: Burns belly fat, improves digestion, activates abdominal organs.

• How to Do: Lie on your back and gently raise both legs to about a 45° angle. Hold for a few seconds and slowly lower them down.

Conclusion:

If you're starting yoga this International Yoga Day, these 5 beginner-friendly asanas are the perfect way to begin. They don’t require any special equipment and can be done at home. However, always try to practice under expert guidance, especially if you have health conditions.