Yoga is a fantastic practice for beginners, offering a wide range of benefits. Whether you’re looking to improve flexibility, reduce stress, or just feel more balanced in your daily life, yoga can help. With a few basic poses, you can get started on your yoga journey, gradually building strength and mental clarity.
But it can be a bit overwhelming at first – with so many poses and variations. That’s why we’ve put together a list of beginner-friendly yoga poses to get you started. These foundational poses will not only build your body’s flexibility but also help create a calm, focused mind.
Why Yoga Is Great For Beginners
Yoga is known for its mental and physical benefits. For beginners, it’s an easy way to gently stretch and build strength without putting too much strain on your body. You don’t need any fancy equipment – just a yoga mat and your body.
Yoga is especially great for relieving stress and increasing mindfulness. It teaches you to connect with your breath, helping you feel more present. Over time, it can improve your posture, increase mobility, and even reduce anxiety.
1. Mountain Pose (Tadasana)
Exercise Name: Mountain Pose
Equipment: Yoga mat
How to:
- Stand tall with feet together, grounding into the floor.
- Keep your legs straight and engage your thighs.
- Lift your chest and reach your arms up, palms facing each other.
- Focus on your breath, standing tall and firm.
Focus: Posture, grounding, balance
Sets: 1-3 sets of 30 seconds each
Reps: Hold the pose for 30 seconds, and repeat 1-3 times.
Rest: Take a few breaths in between each set.
2. Downward Dog (Adho Mukha Svanasana)
Exercise Name: Downward Dog
Equipment: Yoga mat
How to:
- Start on all fours, with your hands directly under your shoulders and knees under your hips.
- Press your palms into the mat and raise your hips towards the ceiling, forming an upside-down V.
- Keep your feet hip-width apart, and your arms shoulder-width apart.
- Keep your head between your arms, with your gaze towards your belly button.
Focus: Full-body stretch, strengthening arms and legs
Sets: 3 sets of 30 seconds
Reps: Hold the pose for 30 seconds and repeat.
Rest: Relax in Child’s Pose between sets.
3. Child’s Pose (Balasana)
Exercise Name: Child’s Pose
Equipment: Yoga mat
How to:
- Begin kneeling on the mat, with your knees wide apart and big toes touching.
- Sit your hips back onto your heels, and stretch your arms forward on the mat.
- Rest your forehead on the floor, and breathe deeply.
Focus: Relaxation, gentle stretch for back and hips
Sets: 1-2 sets of 1-2 minutes
Reps: Hold for 1-2 minutes and relax.
Rest: Stay in this pose for several breaths to calm the body and mind.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Exercise Name: Cat-Cow Pose
Equipment: Yoga mat
How to:
- Start on all fours with hands under shoulders and knees under hips.
- Inhale, arch your back, and look up for the “Cow” position.
- Exhale, round your back, tucking your chin to your chest for the “Cat” position.
- Continue to flow between these two movements.
Focus: Spinal flexibility, breathing, coordination
Sets: 2-3 sets of 10-15 reps
Reps: 10-15 repetitions
Rest: Take a few deep breaths before continuing.
5. Tree Pose (Vrksasana)
Exercise Name: Tree Pose
Equipment: Yoga mat
How to:
- Stand tall with your feet together.
- Shift your weight to one foot, and place the sole of your other foot on your inner thigh or calf (avoid the knee).
- Bring your palms together in front of your chest or raise them overhead.
- Hold your gaze in front of you for balance.
Focus: Balance, concentration, grounding
Sets: 1-2 sets, holding for 30 seconds per side
Reps: Hold each side for 30 seconds and switch.
Rest: Relax in Mountain Pose between sets.
6. Warrior I (Virabhadrasana I)
Exercise Name: Warrior I
Equipment: Yoga mat
How to:
- Stand with feet wide apart, about 3-4 feet.
- Turn one foot out 90 degrees, and bend your front knee.
- Keep your back leg straight, and reach your arms overhead, palms facing each other.
- Engage your core and hold the pose.
Focus: Strengthen legs and arms, balance
Sets: 2-3 sets, 30-45 seconds per side
Reps: Hold for 30-45 seconds per side.
Rest: Take a few breaths in between each side.
7. Warrior II (Virabhadrasana II)
Exercise Name: Warrior II
Equipment: Yoga mat
How to:
- Start in Warrior I and rotate your hips and shoulders to face forward.
- Extend your arms straight out to the sides, palms down.
- Keep your knees bent and gaze over your front hand.
Focus: Strengthening legs, open hips and chest
Sets: 2-3 sets, 30-45 seconds per side
Reps: Hold for 30-45 seconds per side.
Rest: Relax in Child’s Pose in between.
8. Seated Forward Bend Pose (Paschimottanasanas)
Exercise Name: Seated Forward Bend
Equipment: Yoga mat
How to:
- Sit on the mat with your legs extended straight in front of you.
- Inhale to lengthen your spine, and as you exhale, reach your hands towards your feet.
- Hold your feet or shins, and keep your spine long.
Focus: Hamstring stretch, lengthening the back
Sets: 2-3 sets of 30 seconds
Reps: Hold for 30 seconds per set.
Rest: Relax with deep breaths.
9. Bridge Pose (Setu Bandhasana)
Exercise Name: Bridge Pose
Equipment: Yoga mat
How to:
- Lie on your back with knees bent and feet flat on the mat.
- Press your feet into the mat, and lift your hips towards the ceiling.
- Keep your arms by your sides with palms down.
Focus: Strengthen glutes, lower back, and legs
Sets: 3 sets of 15-20 seconds
Reps: Hold each set for 15-20 seconds.
Rest: Relax and breathe deeply after each set.
10. Cobra Pose (Bhujangasana)
Exercise Name: Cobra Pose
Equipment: Yoga mat
How to:
- Lie on your stomach with hands under your shoulders.
- Press your palms into the mat and lift your chest up, straightening your arms slightly.
- Keep your elbows slightly bent and lower back engaged.
Focus: Strengthen the back, open chest
Sets: 2-3 sets of 15-20 seconds
Reps: Hold for 15-20 seconds per set.
Rest: Relax in Child’s Pose between sets.
11. Low Lunge (Anjaneyasana)
Exercise Name: Low Lunge
Equipment: Yoga mat
How to:
- Step one foot forward, keeping your back leg extended and knee on the mat.
- Lower your hips, bringing your torso upright and arms overhead.
- Hold this position and feel the stretch in the hips.
Focus: Flexibility, hip-opening
Sets: 2-3 sets, hold for 20-30 seconds per side
Reps: Hold for 20-30 seconds per side.
Rest: Take a few deep breaths before switching sides.
12. Legs Up the Wall Pose (Viparita Karani)
Exercise Name: Legs Up the Wall Pose
Equipment: Yoga mat
How to:
- Lie on your back and extend your legs up against a wall.
- Relax your arms by your sides, palms facing up.
- Close your eyes and focus on deep breathing.
Focus: Relaxation, reduce tension
Sets: Hold for 3-5 minutes
Reps: Hold for 3-5 minutes.
Rest: Slowly come out of the pose and stretch.
13. Reclining Bound Angle Pose (Supta Baddha Konasana)
Exercise Name: Reclining Bound Angle Pose
Equipment: Yoga mat
How to:
- Lie on your back and bring the soles of your feet together.
- Let your knees fall out to the sides, and relax your arms on the mat.
Focus: Hip opening, relaxation
Sets: Hold for 3-5 minutes
Reps: Hold for 3-5 minutes.
Rest: Stay relaxed in the pose.
14. Plank Pose (Phalakasana)
Exercise Name: Plank Pose
Equipment: Yoga mat
How to:
- Start in a push-up position with arms directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core.
- Hold the position, keeping your breath steady.
Focus: Core strength, balance
Sets: 2-3 sets of 30 seconds
Reps: Hold for 30 seconds.
Rest: Take a short break and repeat.
15. Corpse Pose (Savasana)
Exercise Name: Corpse Pose
Equipment: Yoga mat
How to:
- Lie flat on your back with arms at your sides.
- Close your eyes and focus on your breathing, letting go of any tension.
Focus: Relaxation, mindfulness
Sets: Hold for 5-10 minutes
Reps: Stay in this position for 5-10 minutes.
Rest: Use this time to relax completely.
16. Puppy Pose (Uttana Shishosana)
Exercise Name: Puppy Pose
Equipment: Yoga mat
How to:
- Start in all fours and walk your hands forward while keeping your hips high.
- Let your chest lower towards the floor, and keep your head down.
- Hold this position for a gentle back stretch.
Focus: Spine stretch, flexibility
Sets: 2-3 sets of 20-30 seconds
Reps: Hold each set for 20-30 seconds.
Rest: Relax in Child’s Pose between sets.
Final Thoughts
Yoga is a powerful tool for beginners looking to improve flexibility, reduce stress, and build overall health. These beginner poses are simple, effective, and easy to incorporate into your daily routine.
With regular practice, you’ll see improvements in your strength, flexibility, and mental clarity. Keep focusing on your breath, stay consistent, and enjoy the process!
