For yoga asana beginners, these positions will help you feel better about yourself and take the first step toward mental and physical well-being.

To warm up, sit cross-legged, close your eyes and listen for breath. Stay in that position for five minutes until you feel easier breathing. Then proceed to the following positions.

Apanasana, one minute or 8-10 breaths

Supta Matsyendrasana for two minutes, 8-10 breaths on each side.

Marjaryasana / Bitilasana, one minute or 8-10 breaths.

Variation of Marjaryasana / Bitilasana, 2 minutes, 16-20 breaths. 4-5 times on each side.

Balasana, 2 minutes, 16-10 breaths.

Adho Mukha Svanasana, one minute or 8-10 breaths.

Uttanasana, one minute or 8-10 breaths.

Tadasana, one minute or 8-10 breaths

Malasana, 2 minutes, 16-20 breaths.

Utkatasana, one minute or 8-10 breaths.

Prasarita Padottanasana, one minute or 8-10 breaths.

Virabhadrasana II, 2 minutes, 16-20 breaths, one minute on each side.

Utthita Parsvakonasana, one minute or 8-10 breaths, 30 seconds on each side.

Utthita Trikonasana, one minute or 8-10 breaths, 30 seconds on each side.

Vrksasana, one minute or 8-10 breaths, 30 seconds for each side.

Sucirandhrasana, one minute or 8-10 breaths, 30 seconds on each side.

Source: Yoga Journal