Yoga for Beginners Series-5;The Child Pose, Cobra pose and Savasana


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Your Next Yoga  Poses In The Series-The Child Pose, Cobra pose and Savasana


The child pose,cobra pose and savasana



Hey, congratulations! You have almost done it because you reached the last section of your journey. In this part, you will gear-up from where you braked.

In Yoga for Beginners Series-4, you planked yourself and then sit in the diamond pose. In Yoga for beginners series-5, You will learn the child pose, cobra pose, and savasana.

I think you got it! From diamond pose to child pose is just one step. From the child pose to the cobra pose is one more step. And the last one i.e. savasana is  Just 2 more steps. So should we jump into?

But as you know I got inspired by the “International Yoga Day” to write the beginner’s series. Therefore let’s have some insights on the “World Yoga Day”.

Watch This Video Of 3-Minutes Beginner’s Yoga Sequence




Every celebration is accountable to fulfill some social and environmental objectives. International Day of Yoga is celebrated to accomplish the following objectives:

  • To make the world familiar with the amazing natural and holistic benefits of yoga.
  • To connect people to nature by practicing yoga.
  • To overcome the rate of health challenging diseases all over the world.
  • To bring communities together to celebrate a day for health out of their busy schedule.
  • To spread the message of peace and non-violence all over the world.
  • To help people to tackle stress through yoga and have a strong mental health.
  • To strengthen the global coordination among people through yoga.
  • To make people aware of physical and mental illness and their solutions through yoga.
  • To promote mindfulness and let people know their rights to a healthy lifestyle.
  • To spread kindness and compassion worldwide.
  • And last but not the least- To spread the communal harmony all over the world. Yes, this is the day when everyone opens on the Yoga- Mat irrespective of their creed, caste, and nationality.

Just imagine, if this becomes an everyday scenario on the Earth, won’t it be a much better place to live? It would certainly feel like a heavenly place for the mankind!

What else is needed then! Maybe one day this will happen!   Amin! Amen! 

Read: 108 Sun Salutations Challenge On International Day Of Yoga

Ahem! Back to our series with the child pose, cobra pose, and savasana.



The child pose,cobra pose and savasana





Your Ninth Yoga Pose- The Child Pose


The child pose,cobra pose and savasana


Child pose or balasana enables you to relax completely, just like a child. In this pose, you curl up like a fetus.  It is a resting transition pose, child pose is always a must-have of your yoga practice because you can recollect your fast breathe and be still to calm your body. You sit back on your gluts and bend your torso toward the ground. Stretch your arms in front of you or reach them back along your sides.


  • Take transition from the previous Diamond Pose (Vajrasana).
  • As of now i.e. in the diamond pose, you are sitting on your knees with your palms facing the floor on either side of the body.
  • While inhaling raise your hands up, create some space between the legs, and bring your whole body forward so that your forehead touches the floor and hands spread on the ground as shown in the image.
  • Keep your spine straight and elongated.
  • Stay in the position for a minimum of 30 seconds, while breathing normally. The longer you stay, the more relaxed you will feel.
  • Keep your arms long and extended
  • Turn your head to one side or the other or place a towel under your head.

Note: Please consult your doctor first before doing the child pose if you have a knee injury or spine-related issues such as Cervical Spondylitis.

Your Tenth Yoga Pose- The Cobra Pose


The child pose,cobra pose and savasana



Cobra Pose is also called the Bhujangasana. Bhujanga= Cobra; Asana=Pose.

As we walk, sit or even lie down, we tend to lean forward. This habit contributes to a bad posture. The cobra pose helps to revert back this kind of forward curvature of our core.

Among the numerous advantages of cobra pose, some are – it stretches muscles in the shoulders, chest and abdominal area, decreases stiffness of the lower back, strengthens the arms and shoulders, increases flexibility, cures menstrual irregularities and PMS, elevates mood,  firms and tones the buttocks, energizes the heart, massages the internal organs, relieves stress and fatigue, opens the chest, improves circulation of blood and oxygen in the spinal and pelvic regions, improves digestion, strengthens the spine.

How To Do-The Cobra Pose


  • Take transition from the child pose.
  • Inhale and push yourself forward to lie down flat on your stomach and exhale.
  • While inhaling raise your face and then chest.
  • To get into the perfect cobra pose, keep your lower body and pelvis on the ground.
  • Keep both hands in supporting position for your shoulder, as shown in the picture.
  • Activate your core and avoid pressure on your wrists.
  • Stay there for a few breaths.
  • Return back to initial position while exhaling.
  • Take a few dynamic transitions from the child pose to cobra pose and vice-versa for a beautiful body structure.

Your Eleventh Yoga Pose-  The Savasana (Corpse Pose)



The child pose,cobra pose and savasana





Savasana will make you completely relaxed. This pose is a must to do at the end of the complete yoga practice. It reduces the tension and stress level quickly. The savasana also subsides the heat produced in the body due to the above yogasanas.

How to do – the savasana

  • Savasana is practised by lying down flat on our back, pretending to be dead (Sav= Dead Body; Asana=Pose).
  • Continue your normal and sustained breathing.
  • Let your body feel the connection with the ground.
  • Close your eyes. Place your legs comfortably apart and relaxed, toes fell sideward ( tilted outward).
  • Arms must be placed along your body, slightly apart. Make sure you are leaving your palms open and facing the sky.
  • Now, pay attention to every area of your body, starting from your toes. As you do this, breathe slowly, yet deeply, setting your body in a state of deep relaxation. Do not fall asleep in the process.
  • Consciously imagine you sense submerging in the space leaving your body heavy.
  • Stay in the pose for 5-10 minutes.
  • When you feel relaxed and refreshed, roll to your right-hand side, keeping your eyes closed. Stay in the position for a minute,  sit up, rub together both of your palms then place each to cover your eyes to relax more.
  • Take a few deep breaths and gain awareness of your surroundings before you open your eyes again.
  • Savasana helps you do away with fatigue and fills your mind with an amazingly intense calmness.

Conclusion- The Child Pose, Cobra pose and Savasana


The child pose, cobra pose and corpse pose- learn last three important yoga poses in yoga for beginners series-5This concludes not only The child pose, Cobra Pose and Savasana but the complete “Yoga for Beginners Series“.

You also had some insights from the “International Day Of Yoga“.

This is the Hurrah moment for you and me both! I never did a series of posts earlier. It was not easy, for me at least. Also remembering what I did earlier in the series was tough. Interlinking all of them properly so that you don’t lose anything important was also a matter of concern to me.

“Creating graphics for each post and finally publishing them separately”. It would have been far easier to write a single “Yoga for Beginners” Post. But I wanted to serve something step by step, not so large and at the same time easy to understand and follow!  But “All is well that ends well”, and I am feeling really great!

I know you’re thinking that why I am telling you all this? Just because we are sailing in the same boat dear!!

You never did yoga earlier.  Here with me you followed and learned step by step most important yoga poses. I wish you to stay motivated forever and make “the practice of yoga” an integral part of your life!

In the series  you sailed like this–>

Prayer pose–>Mountain Pose–>forward Fold–>downward facing dog pose–>cat and cow pose–>plank pose–>diamond pose–>child pose–>cobra pose–>corpse pose(savasana)


Before saying Good Bye! One Important thing. The yoga poses, you came to learn here are the very basic one. Yoga Practice in itself is very vast. There are many standing, seating and grounding pose in a complete yoga practice.

I need your feedback and queries as I am going to write “Yoga For Beginners Series second Part” very soon. I need to know the difficulty level of the poses I should include in the series. So please leave your comments and suggestions in the contact form below and please do subscribe so that I can inform you about the upcoming series.
Good Bye! See ya!

Yoga For Beginners Series-4; The Plank Pose And The Diamond Pose

How To Get A Super Flexible Spine: The Cat and Cow Pose

Yoga For Beginners Series-2: How To Do Yoga Like A Pro on International Yoga Day

Yoga For Beginners: 2 Steps 2 Shine On The International Yoga Day




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  • Nice Blog About Yoga for beginners tutorial

    • I am glad that it helped you! Keep checking back.

  • Nandita

    Great post about yoga yoga has various health Benifits it is a list that will certainly help beginner to set up their own system Thanks for sharing

    • Thank you so much. Keep visiting for more exciting posts and freebies!

  • Ruchi Singh

    So nice and useful….
    Thanks for this series.

    • Thanks for following and liking the series. Keep coming for more interesting tutorials and insights on yoga.

  • hema

    Yoga day is being celebrated all over the world with full enthuasim..Yoga practice helps in controlling an individual’s mind, body and soul. It brings together physical and mental disciplines to achieve a peaceful body and mind; it helps in to manage stress and anxiety and keeps our body an d mind relax. It also helps in increasing flexibility, muscle strength and body tone. It improves respiration, energy and vitality. Practicing yoga might seem like just stretching, but it can do much more for your body from the way you feel, look and move….rashmi i congratulate u for the motivation and proper guidance….keep going.

    • Thank you, Hema for following the “Yoga for Beginners Series”. You can share with me your difficulties and challenges while practising yoga. And thanks for adding up more about yoga and the International Day Of Yoga. Be inspired and a source of inspiration to others!

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About Author

Rashmi is a certified Yoga Teacher, Reiki Healer, Advanced Chakra Healer, Spiritual and PLRT Therapist, Yin Yoga And Pilates Instructor from India.

For result oriented health and nutrition coaching through Yoga and Reiki Healing in combination with other healing modalities, please check out Yogarsutra Healing Studio.

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