Most of us know that yoga is a great way to improve your mental and physical health, [1]but not everyone finds it easy to begin. Maybe you’re not sure what poses are right for you, or maybe you think the postures look too difficult. If that sounds like you, don’t worry! You don’t have to be an experienced yogi to start practicing.
Yoga can be for anyone and anybody, regardless of age or experience level. The most important thing is to give it a try and find which poses feel comfortable for you as a beginner. With the help of this article, we will let you know about the top 17 yoga poses for beginners.
Table of Contents
What is Yoga?
Yoga is both a practice and a philosophy that originates in ancient India. The word “yoga” comes from the Sanskrit word “yuj” which means “to yoke or join.” In its broadest sense, yoga is any union or method of uniting the body and mind.
The practice of yoga can take many forms and is generally characterized by a set of poses or postures, breath work, meditation, and mindfulness. Yoga has been shown to promote flexibility and strength, improve balance and coordination, reduce stress, and relieve anxiety and depression. [2]
Yoga can be practiced by people of all ages and abilities and is a great way to get fit, build muscle, and improve overall health. While there are many different types of yoga, all forms of yoga share the same core principles: mindfulness, breathing, alignment, and intention.
The Yoga Poses for Beginners
In this article, we will let you know about the 17 best yoga poses for beginners, but first, we need to prepare a yoga mat before starting. Start here with the 17 beginner yoga poses as follows:
Child’s Pose (Balasana)
Child’s Pose is one of the best yoga poses for beginners, and you might see it a lot in yoga classes. It gently stretches your back and hips while calming your mind and reducing stress.
Here is how to do it:
Start on all fours with hands under shoulders and knees under hips. Slowly lower your torso down, resting your forehead on the mat, arms in front of you. If you are comfortable, bend your knees and rest your feet on the mat with toes tucked towards you. Hold it for 20-30 seconds and then release it back to all fours. Repeat 4-5 times as needed or whenever you feel stressed or anxious.
Related:How to do Child’s Pose: The Ultimate Beginner Yoga Guide
Mountain Pose
Mountain Pose, or Tadasana, is the foundation for all other standing poses. It is a position that activates the muscles of the ankles, knees, and thighs and helps to stabilize the spine. Mountain Pose is also an important breathing exercise, encouraging full breaths in and out of the nose.
Here is how to do it:
To get into Mountain Pose, stand with your feet together and align your shoulders over your hips. Distribute your weight evenly between both feet and lift your chin slightly. Hold for 5-10 breaths before releasing.
Mountain Pose can be performed whenever you need a quick energy boost during the day. Additionally, practicing it before other standing poses can help you to maintain proper alignment throughout your practice.
To take your Mountain Pose to the next level, try adding a few variations to the pose. For example, you could straighten one leg and turn it outwards to create a deeper stretch in your outer hips. You could also place one hand on your hip and extend the other arm up towards the ceiling to create a full-body stretch.
Related: How To Do Mountain Pose: The Guide to Getting Started in Yoga
Warrior 1 Pose
Warrior 1 is a foundational yoga pose that stretches and strengthens the entire body. It’s a good pose to begin with if you are a beginner and want to ease into the practice.
Here is how to do it:
Begin in a standing position. Bend your left knee so that your foot is behind you. You can place your hands on your hips or the wall for support.
Next, bend your right knee and step your right leg forward, so that your right foot is in front of you and lined up with your left heel.
Make sure that your knees are both pointing forward. Press down through the ball of your back foot, while keeping your front foot grounded and stable. Raise your arms overhead, keeping them shoulder-width apart. Press your hips forward, while keeping your back straight and engaged. Hold this pose for five to 10 breaths, then switch sides.
Warrior 2 Pose
Warrior 2 is a great pose for building strength in the legs and hips. It also stretches the shoulders and chest, and improves balance and coordination.
Here is how to do it:
Start in a wide stance with your feet parallel. Bend your left knee and lower your hips until your thighs are parallel to the floor. Your knees should remain in line with your ankles, not tracking outwards. Engage your core muscles to maintain a straight spine. Lift your arms above your head, or reach out to either side for an extra challenge. Hold for 1-3 breaths, then return to standing.
When performing Warrior 2, it is important that you keep your knees in line with your ankles. When done correctly, this will prevent any unnecessary pressure on the knee joint and ligaments.
Additionally, ensure that you are keeping a straight spine and engaging your core muscles to ensure that you are not slouching forward. If these two things are done correctly, you will experience all the benefits of this pose while also maintaining proper alignment, which will put less stress on the entire body
Triangle Pose (Utthita Trikonasana)
Triangle Post, also known as Utthita Trikonasana, is one of the most fundamental yoga poses that strengthens and stretches the legs, hips, and torso while improving balance and flexibility. Practicing Triangle can also help to relieve stress, improve focus, and encourage a more positive outlook on life.
Here is how to do it:
Start by standing with your feet about hip-width apart. Then step your left foot forward about two feet and turn your right foot out 90-degree angle. Bend your left knee until it is over your left ankle, and keep your right leg straight. Place your hands on your hips or on the floor in front of you for extra support.
Next, twist your torso to the right and look over your right shoulder. Finally, breathe deeply and hold the pose for 5 to 10 breaths. Repeat on the other side. This pose can be modified by bending the front knee if you feel uncomfortable. This pose can be modified by bending the front knee if you feel uncomfortable.
Plank Pose
Plank pose is one of the basic yoga poses that most practitioners do because it builds strength, flexibility, and balance. This is one of the most accessible yoga poses you can do because all you need is a yoga mat.
Here is how to do it:
Start on all fours with hands directly under shoulders and knees directly under hips. Engage your core and straighten your back as you press into your palms. Lift your torso until it’s parallel to the floor. Keep your head aligned with your spine and straighten your neck. Hold for 30 seconds to 1 minute.
Plank pose is a great way to build strength in your arms and core, while also improving flexibility and balance. Some people may have trouble holding this pose for a long time, so it’s important to work up to it. Start by holding for a short amount of time and gradually build up from there. You can also modify this pose by doing it on your knees.
Plank pose is an excellent position for strengthening the arms, chest, back and core muscles. It also helps improve balance and stability.
Upward-Facing Dog Pose
An Upward-Facing Dog is a great pose for beginners. Just like it sounds, it’s a dog-like pose, except your hands and feet are on the floor. This is one of the most basic yoga poses, so I would recommend mastering it before moving on to more advanced positions.
This pose has many benefits including,it can builds strength and flexibility in your muscles. It also improves balance and coordination. It can relieve stress and anxiety. It improves posture and digestion. It can also improve blood circulation and respiratory health.
It’s best to do this pose after a warm-up or after you’ve done a few other poses first.
Here is how to do it:
Begin with your hands and knees on the mat, then extend your head and neck up. As you lift your hips, roll your shoulders back and down. Your arms should be straight with palms facing upward in line with the shoulders. Then press into the palms and lift your hips and legs up.
Finally, squeeze your glutes and extend your torso upward to create a straight line from head to heels. Be sure to keep your knees hip-width distance apart throughout this pose to protect the knees from injury. Hold this pose for 5 deep breaths before gently lowering down to rest.
Urdhva Hastasana is a good place to start when you are new to yoga. It helps you build strength in the arms and upper body while stretching the hamstrings, calves, and lower back.
Downward Facing Dog Pose
Downward Facing Dog Pose is an amazing yoga move that stretches out your entire body while strengthening both your hamstrings, calves, shoulders, arms, spine, hips & thighs too!
Here is how to do it:
Start on all fours with palms directly under shoulders and knees directly under hips. Take a deep breath in through the nose then exhale as you lift your hips up high, straightening your legs and pushing them back so that the tops of your feet are balancing on the mat.
Hold it for 2-3 deep breaths then slowly bring hands down by sides and repeat 3 times as needed throughout the day when feeling stressed or anxious.
Hands Under Feet Pose
This yoga pose is a great way to stretch the back and open up the chest. Plus, it’s also a great exercise for the abs and legs.
Here is how to do it:
Start by lying face down on the floor with your hands under your feet. Then, slowly lift your head and chest off the floor while keeping your arms straight. Hold this position for a few seconds before lowering yourself back down.
Be sure to keep breathing throughout this exercise. This is a great way to stretch the chest and open up the chest. It can also help to relieve stress and tension in the upper back, shoulders, and neck area. It can also help to strengthen the core and improve balance and flexibility.
This pose is also beneficial for those who sit at a desk all day, as it can help to release tension in the hips and lower back while increasing blood flow to the abdominal organs.
While this pose may be challenging for some, it can be modified by gently resting the head on a yoga block or folded blanket.
Tree Pose
Yoga Tree Pose is a beginner-friendly pose that is great for improving balance and flexibility while also calming the mind. It is a great pose for those new to yoga because of the simple movements involved. Yoga Tree Pose can be practiced anywhere, whether you’re at home or in the office.
There are two variations of this pose: Half-Tree and Full-Tree. Both versions are shown in the photo.
Here is how to do it:
To begin, start by standing with your feet about hip-width apart and your arms extended overhead. Bend your knees slightly so that your thighs are parallel to the ground.
Next, place one foot onto the inside of the opposite thigh and press down on the thigh with your foot to maintain balance. Turn your right knee outward and set your right leg at a 45-degree angle to the floor. Lift up your free hand and place it on top of your knee for support.
Once you feel balanced, straighten your knee and rise up onto the foot that is on top of your thigh. Keep your hands and arms in place throughout the pose.
Finally, stay in the pose for 30 seconds to a minute before releasing back down and repeating on the other side.
Yoga tree pose is an excellent pose for toning and strengthening the entire body, but particularly the legs, hips and core. It also improves balance and focus. By engaging the muscles in your legs, core, and hips level, the yoga tree pose can help you to improve stability and posture.
Additionally, yoga tree pose can help to improve focus by encouraging you to concentrate on your balance, alignment and breath.
Dancers Pose/Natarajasana
This pose is named after the god Nataraja, who is depicted in Indian Hinduism as dancing with one foot in the air and the other foot firmly on the ground. In yoga, this pose is often used to stretch and strengthen the legs, hips, and spine. It can also be used to relieve stress and promote balance and focus.
This pose requires strength and balance to perform on the feet with feet shoulder-width apart.
Here is how to do it :
The hips open up as you reach one leg out in front of the body. Then, you reach your arms out behind you. Your hips should be facing forward. To reach the arms, keep your core tight and pull your shoulders back. Grab the inner arch of your left foot with your left hand and slowly raise your foot toward the ceiling, and then extend your arms forward. This will help you stay balanced. Once you’re in the pose, lift your torso up so that you’re standing on your toes. This will help your legs to stretch longer. Finally, stay in this pose for 3-5 breaths.
Cat Stretch Yoga Pose
Cat stretch is another great beginner’s pose that will stretch your hamstrings, calves, glutes, and lower back while soothing the mind.
Here is how to do it:
From mountain pose, on all fours with hands directly under shoulders and knees directly under hips . Take a deep breath in through the nose then exhale by tucking tailbone down towards the ground then arching spine up towards sky-reaching hands forward and head backward creating an upside-down U shape with your body .
Hold it for 5-10 deep breaths then slowly bring yourself back up into mountain pose and repeat 3 times as needed throughout day when feeling stressed or anxious.
Legs Up The Wall Pose
Legs up the wall pose is a simple yet effective at-home yoga pose that helps relieve stress and tension in the legs, hips, and lower back. It is also good for improving circulation, reducing inflammation, and relieving menstrual cramps.
If you have any injuries or health conditions that make you uncomfortable in this position, please consult your doctor before attempting it.
Here is how to do it:
Start by lying on your back with your knees bent and your feet on the floor. Lift your knees up towards your chest as far as you can until your feet are touching the wall. Make sure that your knees are directly above your hips and that your feet are flat against the wall. Relax your body and press your low back into the floor. Stay here for 5–10 minutes to receive the full benefits of this pose.
Tips – The longer you stay in this pose, the more benefits you will get. You can do it for 10-15 minutes a day if you have time. Make sure to place a towel under your head if you are going to be lying on the floor for a long time. You can also place a pillow under your knees if you are sitting on the floor. – If it is uncomfortable for you to have your legs elevated, try placing a pillow underneath them instead.
The Downside – This pose may not be suitable for people with knee injuries or if you have a history of blood clots. – You should avoid this pose if you are pregnant or menstruating.
Cobbler’s Pose
Cobbler’s pose is a great seated posture to improve flexibility in your hips and hamstrings. It also helps to improve balance, especially if done with one foot in front of the other knee.
Cobbler’s pose improves hip strength by stretching the hamstrings. The hamstrings are the largest muscles in the body and they run along the back of the thigh. They help to stabilize the knee joint as well as bend and rotate the thigh backward. By strengthening these muscles, it’s possible to reduce knee pain associated with weakness in these areas.
Cobbler’s pose also can help those with high blood sugar levels as well as those who suffer from cramps or chronic pain in their lower body. This simple pose can help to relieve both of these symptoms
This is a seated position where you are sitting on the floor with your legs out in front of you and your ankles crossed. Then, you can place your hands on the floor behind you for balance or on either side of you to stretch your arms out. You can also place a blanket underneath your buttocks for added comfort.This pose is great for stretching out your hips and lower back, as well as strengthening your core muscles.It also helps to improve posture and flexibility.
Aside from sitting in this position, you can also do it while standing with one foot on top of the other ankle, again with your hands on the floor behind you for support.
Standing Forward Fold/Relaxation Pose
Standing forward fold/relaxation pose is one of the best yoga poses to relieve stress, anxiety and mild depression. It will also help you feel less anxious about repetitive tasks you perform throughout your day such as typing on a computer or writing notes.
Here is how to do it:
To do this pose, start by standing with your feet hip-width apart. Then, bend forward at the hips until your head is between your knees. Make sure to keep your back straight and your knees bent as you fold forward. If you have any knee issues, feel free to keep a slight bend in your knees as you fold forward.
To release tension in the shoulders, reach your arms forward and try to grab your ankles. To increase the stretch, grab onto a chair or other stable surface. Make sure to hold this pose for 30 seconds to 1 minute.
Seated Half Forward Fold/Relaxation Pose
The seated half forward fold/relaxation pose is a great way to stretch the hamstrings if you’re having troubles with stiffness or pain. It’s also great for reducing stress and anxiety and improving circulation.
Here is how to do it:
Sit down with legs stretched out in front of you and hands placed palms down on top of them . Then slowly bend forward at the waist , and fold your upper body over your lower body until you feel a mild to moderate stretch along your hamstrings.
Hold this position for 5-10 deep breaths then slowly extend legs back up and return back upright. Repeat 3 times as needed throughout the day when feeling stressed or anxious.
Standing Side Stretch
Stress and anxiety can cause tension in muscles along our sides that we often aren’t aware of until they begin affecting us in other ways such as frequent soreness or lower back pain. The standing side stretch exercise will help improve circulation and mobility in these often overlooked muscles which should help alleviate some minor discomfort symptoms.
Here is how to do it:
Stand with feet together and arms out to the side, palms facing down. Raise arms up overhead and lean to one side, keeping feet and knees planted. Lean as far as feels comfortable, keeping the other side of your body rooted to the ground. Hold for 10 seconds and repeat on the other side.
This pose stretches the sides of your torso and can be done in any position: standing, sitting or lying down. If you have back pain, be sure to keep your head and neck relaxed when holding this pose. This pose can also feel great when practiced during pregnancy.
Conclusion
There are so many great yoga poses to choose from when it comes to starting your yoga practice and yoga class. From the basic poses to the deep stretches and even the standing postures, there is a pose for every level of experience. To get started, try out one of these basic poses. You can even do them as a warm-up before each session or as a way to end your practice. Once you’ve gained some experience, you can move on to more advanced poses.
The first step in yoga is making sure you’re in the right position. If you have a medical condition or injury, talk to your doctor before starting any new exercise program. For beginners, it’s best to start with either the seated poses or the hand and foot poses. Many of the most difficult poses come later, such as the shoulder stand and headstand. While most poses offer different benefits, some poses are better for certain parts of the body.
If you’re practicing yoga with a yoga instructor, make sure that you’re doing the poses correctly. As you become more comfortable, you can move into more challenging poses. The more flexible you are, the easier poses like the seated poses will be for you. As you move through the sequence, you’ll find yourself building strength, improving posture, and discovering the benefits of yoga.
