Starting yoga can feel a bit overwhelming with all those twisty poses you see online. But here’s the good news: you don’t need to be flexible or experienced to begin enjoying the benefits of yoga. These 15 yoga poses for beginners are perfect for anyone just starting their yoga journey, whether you’re looking to reduce stress, improve flexibility, or simply try something new.
Each pose comes with simple instructions and helpful tips to make your practice comfortable and enjoyable. Remember, yoga isn’t about perfection, it’s about connecting with your body and breath in a way that feels good for you.
1. Mountain Pose (Tadasana)
Type: Standing
What It’s Good For: Mountain pose is one of the basic yoga poses for beginners; it might look like “just standing,” but it’s actually the foundation for all standing poses. It improves posture, strengthens your legs, and teaches proper alignment while creating a sense of grounding and calm.
How to Do It:
- Stand with your feet hip-width apart or together, whatever feels more stable
- Spread your toes and press them into the floor
- Engage your leg muscles without locking your knees
- Lengthen your spine, relax your shoulders, and let your arms hang naturally at your sides
- Breathe deeply and stand tall, as if a string is pulling you up from the crown of your head
Bonus Tips for Beginners: If balancing is difficult, stand with your feet hip-width apart. Try closing your eyes once you’re stable to focus on how the pose feels rather than how it looks.
2. Child’s Pose (Balasana)
Type: Resting
What It’s Good For: This gentle resting pose stretches your back, hips, and thighs while calming your nervous system. It’s perfect for taking breaks during practice when you need to reset or catch your breath.
How to Do It:
- Kneel on your mat with your big toes touching and knees spread about hip-width apart
- Sit back on your heels and fold forward, extending your arms in front of you
- Rest your forehead on the mat and let your chest sink toward the floor
- Breathe deeply, feeling your back expand with each inhale
Bonus Tips for Beginners: If your hips don’t reach your heels, place a folded blanket between them. For more comfort, you can also place a pillow under your chest or forehead.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Type: Inversion/Stretch
What It’s Good For: One of the most popular and effective yoga poses for beginners, Downward-Facing Dog strengthens your arms and legs while stretching your hamstrings, calves, and spine. It can help relieve back pain and boost energy by increasing blood flow to your brain.
How to Do It:
- Start on hands and knees with wrists under shoulders and knees under hips
- Tuck your toes and lift your hips up and back to form an inverted V-shape
- Spread your fingers wide and press firmly through your palms
- Keep a slight bend in your knees if your hamstrings are tight
- Let your head hang naturally between your arms
Bonus Tips for Beginners: Don’t worry about getting your heels to the floor, bend your knees as much as needed. Pedal your feet by bending one knee then the other to warm up your leg muscles.
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Type: Gentle Flow
What It’s Good For: This flowing movement is an excellent starting point for new practitioners exploring yoga poses for beginners. It warms up your spine, relieves tension in your back and neck, and helps coordinate breath with movement. It’s excellent for improving spinal flexibility and core awareness.
How to Do It:
- Start on hands and knees with wrists under shoulders and knees under hips
- For Cow: Inhale, drop your belly toward the mat, lift your chest and tailbone, and look up slightly
- For Cat: Exhale, round your spine toward the ceiling, tuck your tailbone, and drop your head
- Flow between these positions, matching your breath to the movement
Bonus Tips for Beginners: Focus on the feeling of your spine moving rather than how far you can go. Keep your movements slow and controlled, paying attention to how each vertebra feels as it moves.
5. Cobra Pose (Bhujangasana)
Type: Backbend
What It’s Good For: Cobra is a gentle backbend commonly found among basic yoga poses for beginners, helping strengthen your back muscles, opening your chest and shoulders, and can help improve posture. It’s a gentler backbend that prepares you for deeper poses later.
How to Do It:
- Lie on your stomach with your forehead on the mat
- Place your hands under your shoulders with elbows close to your body
- Press into your hands and lift your chest off the floor, keeping your lower ribs on the mat
- Keep a slight bend in your elbows and draw your shoulders away from your ears
- Look straight ahead or slightly up without straining your neck
Bonus Tips for Beginners: Start with a low cobra, lifting just a few inches off the floor. If you feel any back pain, lower down and try pressing less with your hands and more with your back muscles.
6. Tree Pose (Vrksasana)
Type: Balance
What It’s Good For: Tree pose is a balancing classic frequently included in yoga poses for beginners to build stability, focus, and concentration while strengthening your legs and ankles. It helps develop core stability and can boost confidence as you progress.
How to Do It:
- Start in Mountain Pose
- Shift your weight onto your right foot
- Place the sole of your left foot on your inner right calf or thigh (avoid pressing directly on the knee)
- Bring your hands to your heart center or extend them overhead
- Fix your gaze on a steady point in front of you and hold for 5-8 breaths
- Repeat on the other side
Bonus Tips for Beginners: If balancing is challenging, stand near a wall for support or keep your toes on the ground with just your heel on your ankle. Remember that wobbling is normal and actually helps build strength!
7. Warrior I (Virabhadrasana I)
Type: Standing/Strength
What It’s Good For: Warrior I is a foundational standing strength pose that often appears in sequences of yoga poses for beginners. This powerful pose strengthens your legs, opens your hips and chest, and builds confidence. It improves stability and focus while stretching your hip flexors.
How to Do It:
- From Mountain Pose, step your left foot back about 3-4 feet
- Turn your left foot out at a 45-degree angle
- Bend your right knee to form a 90-degree angle, keeping it aligned over your ankle
- Lift your arms overhead, palms facing each other
- Gently arch your upper back and look up if comfortable for your neck
- Hold for 5 breaths, then repeat on the other side
Bonus Tips for Beginners: If your shoulders are tight, keep your hands shoulder-width apart or place them on your hips. Widen your stance if you feel unstable.
8. Warrior II (Virabhadrasana II)
Type: Standing/Strength
What It’s Good For: This powerful pose is part of many beginner sequences and is a key example of effective yoga poses for beginners, which builds leg strength, opens your hips and chest, and improves stamina. It helps develop focus and determination while strengthening your core and back.
How to Do It:
- Stand with feet wide apart, about 3-4 feet
- Turn your right foot out 90 degrees and your left foot in slightly
- Extend your arms parallel to the floor, reaching actively through your fingertips
- Bend your right knee over your ankle, keeping your torso upright
- Turn your head to look over your right fingertips
- Hold for 5 breaths, then repeat on the other side
Bonus Tips for Beginners: Keep your knee aligned with your second toe to protect your joints. If your arms get tired, take a brief break by lowering them, then raise them again.
9. Easy Pose (Sukhasana)
Type: Seated
What It’s Good For: This simple cross-legged position creates a stable base for meditation and breathing exercises. It helps improve posture and can be used at the beginning or end of practice for centering.
How to Do It:
- Sit on your mat with legs extended
- Cross your shins and slide each foot beneath the opposite knee
- Place your hands on your knees, palms down or up
- Sit tall, lengthening your spine from your tailbone to the crown of your head
- Relax your shoulders and face while breathing naturally
Bonus Tips for Beginners: If your hips are tight, sit on a folded blanket or cushion to elevate your hips above your knees. Switch which leg is in front halfway through to balance your body.
10. Bridge Pose (Setu Bandha Sarvangasana)
Type: Backbend
What It’s Good For: Bridge pose is a gentle backbend included in many beginner routines and is a common entry among yoga poses for beginners. Bridge pose strengthens your back, glutes, and hamstrings while opening your chest and shoulders. It can help relieve mild back pain and prepare you for deeper backbends.
How to Do It:
- Lie on your back with knees bent, feet flat on the floor hip-width apart
- Place your arms alongside your body with palms down
- Press your feet and arms into the floor as you lift your hips toward the ceiling
- Keep your thighs parallel and engage your glutes
- Hold for 3-5 breaths, then slowly roll your spine back down to the mat
Bonus Tips for Beginners: For extra support, place a block under your sacrum (the flat part at the bottom of your spine). Keep your gaze straight up to protect your neck.
11. Seated Forward Fold (Paschimottanasana)
Type: Forward Bend
What It’s Good For: This pose stretches your entire back body, from your calves to your hamstrings and spine. It can calm your mind, reduce stress, and help relieve mild back pain.
How to Do It:
- Sit with legs extended in front of you
- Flex your feet, engaging your leg muscles
- Inhale and lengthen your spine
- Exhale and hinge at your hips to fold forward
- Hold your shins, ankles, or feet, wherever you can reach comfortably
- Relax your head and neck, focusing on lengthening your spine rather than reaching your toes
Bonus Tips for Beginners: If your hamstrings are tight, bend your knees slightly or sit on a folded blanket. Remember, the goal isn’t touching your toes but lengthening your spine.
12. Triangle Pose (Trikonasana)
Type: Standing
What It’s Good For: Triangle pose strengthens your legs while stretching your hamstrings, groins, and hips. It improves balance and core stability while opening your chest and shoulders.
How to Do It:
- Stand with feet wide apart, about 3-4 feet
- Turn your right foot out 90 degrees and your left foot in slightly
- Extend your arms parallel to the floor
- Reach your right hand down toward your ankle or shin while extending your left arm up
- Open your chest toward the side, creating a straight line with your arms
- Look up, forward, or down depending on what feels best for your neck
- Hold for 5 breaths, then repeat on the other side
Bonus Tips for Beginners: Place your bottom hand on a block positioned outside your front foot if you can’t reach your leg comfortably. Focus on rotating your torso open rather than reaching down.
13. Legs-Up-the-Wall Pose (Viparita Karani)
Type: Restorative/Inversion
What It’s Good For: This gentle inversion relieves tired legs, reduces swelling, and calms your nervous system. It’s perfect for relaxation and can help with mild anxiety or insomnia.
How to Do It:
- Sit sideways next to a wall with your hip touching the wall
- Swing your legs up the wall as you lie back
- Scoot your buttocks as close to the wall as comfortable
- Extend your legs up the wall with feet relaxed
- Rest your arms at your sides with palms up
- Close your eyes and breathe deeply for 5-10 minutes
Bonus Tips for Beginners: Place a folded blanket under your lower back for support. If your hamstrings are tight, move your buttocks a few inches away from the wall or bend your knees slightly.
14. Corpse Pose (Savasana)
Type: Relaxation
What It’s Good For: This essential final relaxation pose allows your body to integrate the benefits of your practice. It reduces stress, lowers blood pressure, and promotes deep relaxation.
How to Do It:
- Lie on your back with legs extended and arms at your sides, palms facing up
- Allow your feet to fall open naturally
- Close your eyes and relax your face, jaw, and tongue
- Let your whole body become heavy, releasing into the floor
- Stay for 5-10 minutes, breathing naturally
Bonus Tips for Beginners: Place a folded blanket under your head or knees for comfort. If your mind wanders, gently bring your attention back to your breath without judgment.
15. Happy Baby Pose (Ananda Balasana)
Type: Hip Opener
What It’s Good For: Happy Baby gently opens your hips and inner thighs while releasing tension in your lower back. It’s playful and relaxing, frequently practiced as part of gentle yoga poses for beginner routines.
How to Do It:
- Lie on your back
- Bend your knees toward your chest
- Grab the outer edges of your feet or ankles
- Open your knees wider than your torso, bringing them toward your armpits
- Gently press your feet into your hands while pulling down with your hands
- Rock slightly side to side if it feels good for your back
Bonus Tips for Beginners: If reaching your feet is difficult, hold behind your thighs or use a strap looped around each foot. Keep your head and shoulders on the mat.
Tips for Getting Started with Yoga
Starting a yoga practice doesn’t have to be complicated. Here are some simple tips to help you begin:
- When you first begin practicing yoga poses for beginners, start with just 10-15 minutes a day rather than long sessions
- Listen to your body and modify poses as needed, discomfort is okay, pain is not
- Use props like blocks, straps, or folded blankets which can make the yoga poses for beginners more accessible
- Focus on your breath as much as the physical poses
- Be consistent rather than perfect, a regular, gentle practice is better than occasional intense sessions
- Try online classes through platforms like Perspire.tv where you can find beginner-friendly yoga sessions to follow along with at home. If you’re looking for expert guidance, check out the best online yoga classes to find beginner-friendly sessions you can follow at home.
What Are the Best Yoga Styles for Beginners?
Different yoga styles emphasize different sequences of yoga poses for beginners, such as Hatha and Restorative Yoga, which are perfect for those new to the practice. If you’re new to yoga, these styles are particularly welcoming for beginners:
Hatha Yoga: A slower-paced practice that focuses on basic poses and breathing. Classes typically hold poses longer, giving you time to work on proper alignment.
Vinyasa Flow: Links movement with breath in a flowing sequence. Look for “slow flow” or “gentle vinyasa” classes if you’re just starting out.
Iyengar Yoga: Emphasizes precise alignment and often uses props to help you find the correct position. Great for learning proper form.
Restorative Yoga: Uses props to support your body in passive poses held for several minutes. Perfect for relaxation and stress relief.
Start Your Yoga Journey Now
These 15 yoga poses for beginners provide a solid foundation for starting your yoga journey. Practice them regularly to build strength, improve flexibility, and create a sense of calm in both body and mind. Remember that yoga is a personal practice; there’s no competition or perfect pose to achieve. Focus on how the beginner yoga poses make you feel rather than how they look, and you’ll discover the true benefits of yoga that go far beyond the physical postures.