14 Most Useful Beginner Yoga with its Benefits

Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Benefits:
It improves posture, strengthens thighs, knees, and ankles, firms abdomen and buttocks,relieves sciatica
and reduces flat feet.

Crow Pose

Get into downward dog position (palms pressed into mat, feet hip-width apart) and walk feet forward until knees touch your arms.
Bend your elbows, lift heels off floor, and rest knees against the outside of your upper arms. Keep toes on floor, abs engaged and legs pressed against arms. Hold for 5 to 10 breaths.

Benefits:
It strengthens arms and wrists,  upper back, abdominal muscles and tones the abdominal organs.

Downward-Facing Dog 

In the downward-facing dog, your body forms an inverted V-shape. Start by placing both hands on the mat in front of you, palms down. Your hands should be slightly in front of your shoulders. Place your knees on the ground directly under your hips. Exhale as you lift your knees off the ground and lift your buttocks and hips toward the ceiling. Push the top of your thighs back and stretch your heels down toward the floor. Keep your head down between your upper arms and in line with them, not hanging down. Look at your belly. The important thing is to create a long straight spine. Hold the position for 5 to 10 breaths, and try to deepen your stretch with each exhalation.

Benefits:

Calms the brain and helps relieve stress and mild depression
Energizes the body
Stretches the shoulders, hamstrings, calves, arches, and hands
Strengthens the arms and legs
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigueTherapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Child's Pose For Relaxation(Balasana)

This is among the most healing of all yoga poses,  From downward-facing dog, simply bend your knees and lower your butt to your heels as you bring your chest toward the floor over your knees. Lower your shoulders and head to the floor. Place your arms along your sides, palms up or you can support your head by folding your arms under your forehead. Breathe and relax for as long as you need to. This pose is also good for stretching out your back.

Benefits:
It gently stretches the hips, thighs, and ankles,calms the brain and helps relieve stress and fatigue,relieves back and neck pain when done with head and torso supported.

Eye of the Needle Pose - Sucirandhrasana

Remaining on your back, cross one ankle over the opposite knee for eye of the needle pose. Since you are just getting started, you can stay in this position if you have tight hips, or you can draw the bent knee toward your body for a bigger stretch. Go easy since your hips may be stiff at first.Cat-Cow Pose For Back Pain
Get on your mat on all fours with your hands directly below your shoulders and your knees directly below your hips. Distribute your weight equally between your hands and spread your fingers wide. Inhale and round your back, arching it up as you lower your chin to your chest; feel the stretch from your neck to your tailbone, like a cat. As you exhale, lower your back down all the way to a scoop shape as you lift your head, and tilt it back. "Repeat a few times to loosen your spineand open your chest," says Susie Lopez, New York yoga and wellness educator.

Eagle Arms

While staying seated in easy pose, take the arm position for eagle pose. This gives you a really nice stretch across the shoulder blades and center of the back, an area that is otherwise hard to get in to. If you do the position with the right arm on top first, make sure to spend equal time with the left arm on top.

Tree Pose For Balance

Start by standing straight for this pose. Bring your hands together in the prayer position and lift them over your head. Balance on your right leg. Bend your left knee out to the left side and press your left foot to the inner thigh of your right leg. Hold for 30 seconds. Switch legs and repeat. "This pose helps to stretch the body long, from the heels to the tips of your fingers," says fitness trainer and wellness coach Shea Vaughn, author of Breakthrough: The 5 Living Principles to Defeat Stress, Look Great, and Find Total Well-Being(and mom of actor Vince Vaughn). It will also help you gain improved balance and flexibility.

Baby Pigeon Pose For Hip Flexibility

From all fours, move your right knee forward between your hands. As though you were doing a lunge, slowly straighten your left leg behind you, keeping the knee and top of the foot on the floor. Now rotate the right knee toward the right wrist and bring it down to the floor with your right calf flat on the floor and your right foot resting under your left groin. Lower your upper body over the bent leg, either all the way to the floor or resting on your elbows. Slowly inhale and exhale five times. Before you change sides, push back on your left leg to stretch the calf muscles. Repeat with your left leg bent and right leg extended. This pose is a favorite for runners because it boosts hip flexibility and also releases the glutes and low back, Lawrence says. "If you run, lift weights, cross fit, or spin, you must do this stretch to keep strong and flexible and enhance your performance." It may be challenging at first, but you'll learn to love this pose, Lawrence promises.

Legs Up The Wall (Viparita Karani) For Restoration

Lie on the floor with your butt right up against a wall. "Walk" your legs straight up the wall so that your body is in an L shape with your torso flat on the floor and perpendicular to the wall. You may want to place a rolled-up blanket under your lower back for support; keep your elbows out to the sides on the floor for additional support. Flex toes to feel a stretch in the backs of your legs. Breathe deeply and hold the position for as long as you like. To release, bring your knees to your chest and roll over to your side. Benefit of this yoga pose: It revitalizes tired legs and puts renewed pep in your step.

Goddess Pose - Supta Baddha Konasana

Many people like to await the start of class in goddess pose to further open the hips. (Indeed, many people would skip the preceding eight poses in favor of a long stint in goddess. If this is your preference, by all means do it.) You can place blocks or blankets under your knees for support if this feels like a bit too much, or come into the seated version of the pose (cobbler's pose) or just return to easy pose for a few minutes until your class begins.