10 Beginners Yoga Poses to Get You Started

Embarking on your yoga journey can feel like stepping into a whole new world. Be proud of yourself for preparing for your first yoga class! The serenity, flexibility, and strength that come with regular practice are goals worth striving for. If you're new to yoga, welcome!

This post is dedicated to introducing you to some of the most popular and easy yoga positions that are perfect for beginners. We'll explore poses that build a solid foundation for your practice, ensuring you feel confident and comfortable as you start. Let's dive into these poses for starting yoga and begin your path to a healthier, more balanced life.

Warrior II

Tree

Downward Dog

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1. Mountain Pose (Tadasana)

Mountain Pose, or Tadasana, is a foundational pose that appears simple but is crucial for improving posture and balance. It helps you understand the alignment and stability needed for more advanced poses. Mountain Pose is also the starting position for sun saluations so it's a good idea to get to know this one!

• How to Do It:

• Stand with your feet together.

• Spread your toes and distribute your weight evenly.

• Engage your thigh muscles and lift your kneecaps.

• Lengthen your spine, lift your chest, and roll your shoulders back.

• Let your arms rest by your sides, with palms facing forward.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a staple in many yoga practices, offering a full-body stretch while strengthening your arms, shoulders, and legs. It's a great pose for lengthening the leg muscules, providing an excellent foundation for more complex poses. The first downward dog of your practice feels a lot different to the last one of your practice!

• How to Do It:

• Start on your hands and knees, with your wrists directly under your shoulders and knees under your hips.

• Spread your fingers wide and press into your hands.

• Lift your knees off the ground and straighten your legs as much as possible.

• Press your heels toward the floor. This will come with progress.

3. Child’s Pose (Balasana)

Child’s Pose is a restful pose that helps to calm the mind and relieve tension in the body. It's perfect for taking a break during your practice and reconnecting with your breath. It provides a lovely passive back stretch and can be made more active with arm extensions and side rotations.

• How to Do It:

• Kneel on the floor with your big toes touching and knees spread apart.

• Sit back on your heels and extend your arms forward.

• Rest your forehead on the ground.
  

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a gentle flow between two poses that warms up the spine and encourages flexibility in the back and neck. It's an easy yoga position that helps beginners tune into their breath and body. This flow may look a bit silly, but is a very valuable warm up for both the lower and upper back!

• How to Do It:

• Start on your hands and knees, with your wrists under your shoulders and knees under your hips.

• Inhale, drop your belly, lift your tailbone and head (Cow Pose).

• Exhale, round your spine, tuck your chin and tailbone (Cat Pose).

5. Cobra Pose (Bhujangasana)

Cobra Pose is excellent for beginners as it strengthens the back muscles, improves spinal flexibility, and opens up the chest and shoulders.

• How to Do It:

• Lie face down with your legs extended and tops of your feet on the floor.

• Place your hands under your shoulders, elbows close to your body.

• Inhale and gently lift your chest off the floor, using both your back muscles and arms.

• Keep your elbows slightly bent and shoulders away from your ears.

6. Warrior I (Virabhadrasana I)

Warrior I is a powerful pose that builds strength and stamina. It’s one of the most popular yoga poses that beginners can master to enhance balance and focus.

• How to Do It:

• Stand with your feet together, step your left foot back about 3-4 feet.

• Turn your left foot out slightly and bend your right knee.

• Raise your arms overhead, with palms facing each other.

• Square your hips forward and hold for 5-10 breaths.

• Repeat on the other side.

7. Tree Pose (Vrksasana)

Tree Pose is a great balancing pose for beginners yoga positions. It enhances focus, stability, and improves posture. This is a classic yoga balance pose. The funny thing about balances is that it is harder to execute in a class, with movement around, than at home!

• How to Do It:

• Stand in Mountain Pose.

• Shift your weight onto your right foot.

• Place your left foot on your inner right thigh or calf (avoid the knee).

• Bring your hands to your heart center or raise them overhead.

• Hold for 5-10 breaths and switch sides
  

8. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend is a calming pose that stretches the spine, shoulders, and hamstrings. It’s perfect for winding down and improving flexibility. Bring yourself out of this one slowly using your hands for support if needed.

• How to Do It:

• Sit with your legs extended in front of you.

• Inhale, lengthen your spine.

• Exhale, hinge at your hips, and reach for your feet or shins.

• Keep your back long and avoid rounding your spine.

• Hold for 5-10 breaths.

9. Bridge Pose (Setu Bandhasana)

Bridge Pose is an excellent beginner yoga position that strengthens the back, glutes, and hamstrings. It also opens the chest and shoulders, promoting flexibility.

• How to Do It:

• Lie on your back with your knees bent and feet hip-width apart.

• Place your arms by your sides, palms down.

• Press into your feet and lift your hips towards the ceiling.

• If you can, tuck your shoulders under your back, clasp your hands and straighten your arms.

• Hold for 5-10 breaths.

10. Corpse Pose (Savasana)

Corpse Pose, or Savasana, is the ultimate relaxation pose and typically concludes a yoga practice. It allows your body and mind to absorb the benefits of your practice. How hard can it be to lie on your back? Getting yourself settled into the right position will allow you to truly relax and let go tension.

• How to Do It:

• Lie flat on your back with your legs extended and arms at your sides, palms facing up.

• Close your eyes and breathe naturally.

• Relax every part of your body, starting from your toes up to your head.

• Stay in the pose for at least 5 minutes.

Conclusion

Starting yoga can be a transformative journey filled with growth, flexibility, and inner peace. By incorporating these beginners yoga poses into your routine, you’ll build a strong foundation and gain confidence in your practice. Remember, yoga is about progress, not perfection. Listen to your body, go at your own pace, and enjoy the journey.

These popular yoga poses are designed to be accessible and beneficial for everyone. So, unroll your mat, take a deep breath, and dive into these easy yoga positions that will set you on the path to a healthier, more balanced life.

If you are still curious about yoga, take a look at our blog on the 12 Most Popular Types of Yoga!