Fitness

15 Yoga Poses For Beginners

Being new to the world of yoga is exciting, but it can be quite painful and confusing unless you know the perfect yoga poses for beginners like yourself.

The problem most people face when it comes to being a beginner in yoga is all the websites that make it seem so complex or like it is a chore. Yoga’s quite simple, you don't need a matt or the fancy clothes, all you need are comfortable clothes that allow you to move with ease and a peaceful setting that has grip for your hands and feet.

The key to doing yoga poses for beginners is to start off simple, easy, and slow. It’s important to not over stretch or push yourself when starting beginner poses. As time goes on and with regular practice, you’ll find that you’re becoming more toned, flexible, and much stronger. Read on to learn the best beginner yoga poses.

Mountain Pose (Tadasana)

yoga poses for beginners

This is the perfect pose to start off with if you’re a beginner, as it’s simple, but very effective in getting you feeling loose.

To start, stand with your feet together, your shoulders relaxed, and your weight evenly distributed.

Put your arms at your sides, take a deep breath and raise your hands above your head. Keep your arms stretched as high as they can to the sky, parallel to each other with your palms facing inwards.

Downward Dog (Adho Mukah Shvanasana)

This yoga pose is perfect for beginners, and even experts as it’s a great stretch.

Start on all fours, with your hands under your shoulders, and your knees under your hips.

Next, walk your hands a few inches forward and spread your fingers so they get a nice stretch and then press your palms firmly on the floor.

Then, push on your toes while you push your hips up to the sky.

At this point, your body should be an inverted “V”, and you should keep your head relaxed and down, your hips squared, knees slightly bent, and your feet hip width apart.

Warrior 1 (Virabhadrasana I)

yoga poses for beginners

Stand with your legs 3 to 4 feet apart and turn your right foot out 90 degrees, but keep your left foot in.

Put your hands on your hips until you are ready, then relax your shoulders and spread your arms up to the sky and keep them straight.

Then, bend your right knee 90 degrees, but be careful and make sure you keep your knee over your ankle, and not any further.

When you are done holding this pose, do the same but for your left side.

Warrior 2 (Virabhadrasana II)

yoga poses for beginners

This yoga pose builds off of Warrior 1, to start, stand with your feet spread wider than your hips and turn your right foot in 45 degrees.

Next, deeply bend your right knee so your thigh is parallel to the ground. As for your left leg, keep it straight and not bent, however, it will be on an angle (like when you are doing a lunge).

Put your arms on your hips until you are ready to extend them out to your sides, then hold your gaze over your right hand. Once you are done this pose, do this for your left side.

Warrior 3 (Virabhadrasana III)

yoga poses for beginners

As complicated as this pose may seem, it’s not. Instead, it just builds off of Warrior pose 1 and 2, and is something that may be a tad challenging, but is a perfect yoga pose for beginners.

Like the other warrior poses, start off in lunge pose with your right foot forward and your knee bent. Your left leg is in the back and is straight.

Bend forward and look at the ground, at this point, your stomach is parallel to the floor and your back is completely flat like a table.

When you are comfortable, lift your left leg up to the same height as your hips and back. Flex your toes to get a perfectly straight line, and then put your hands in a prayer position and extend them straight in front of you.

Once you are done, do the same for your other side.

Bridge Pose (Seth Bandha Sarvangasana)

yoga poses for beginners

This is a perfect yoga pose for beginners because with repetition and time, you will be able to see a massive change in your strength and flexibility as you progress.

Start off lying on the floor with your knees bent directly over your heels.

Put your arms at your sides with your palms down, then press your feet into the floor as you lift your hips by using your legs as the pushing force.

Clasp your hands under your lower back and press your arms down to help stabilize, and give you that extra push.

Continue to lift your thighs until they are parallel to the floor while pushing your chest up to your chin. However, feel free to stop and hold this at a lower stage and for as long as you can too. Don't worry, over time you will improve.

Tree Pose (Vriksasana)

yoga poses for beginners

For this pose, you start of standing straight with your arms at your sides.

You then shift your weight onto your left leg as you slowly put your left leg on your calf, knee, or thigh. With time and practice, you will find that it’s easier for you to put your leg up higher while staying balanced.

When you’re balanced and comfortable, then stretch your arms up to the sky and hold your hands over your head in prayer position.

Then do the same with your opposite leg.

Triangle Pose (Trikonasana)

yoga poses for beginners

This is another great yoga pose for beginners as you will get a great stretch, and even as your progress you will want to continue to do this pose.

To start, stand with your feet 3 feet apart with your right foot turned out 90 degrees and your left foot turned to 45 degrees.

Then, extend your arms out to your sides and bend over your right leg. Stretch your right hand as far as you can go along your right leg, with the goal of it being able to touch the floor.

Stretch your left arm up to the sky, and turn your head to look up at your arm, then repeat this for the opposite side.

Seated Twist (Ardha Matsyendrasana)

yoga poses for beginners

Sit on the floor with your legs fully extended, then cross your right foot over your left thigh so it ends up on the outside of your left leg.

Then, bend your left knee so you bring your foot in towards you, but keep your right knee pointed at the sky.

Next, put your left elbow on the outside of your right leg, and put your right hand on the floor behind you for support.

Twist as far right as you can, but keep your hips squared, then do the same for your opposite side.

Cobra (Bhujangasana)

Bhujangasana Pose Yoga

To start, lie face down on the floor, with your hands right under your shoulders, make sure you extend your legs so even the tops of your feet are touching the floor.

Next, tighten your pelvic floor and push your hips down to the ground as you tense your glutes.

Then, with your shoulders away from your ears, push up through your arms and raise your chest as far back as you can to the wall in front of you.

Crow Pose (Bakasana)

yoga poses for beginners

This pose may seem complex, and it can be when it’s done by professionals. However, when done in its modified form, it is a great yoga pose for beginners.

Get into downward dog pose and walk your feet forwards until your knees touch your arms.

Then, bend your elbows, lift your heels off of the floor and rest your knees on the outside of your elbows, but make sure you stay on your toes.

Child's Pose (Balasana)

yoga poses for beginners

Kneel on the floor, keep a straight back and rest comfortably on your heels.

Then, roll your torso forward as far as you can, and rest your forehead on the floor.

Lower your chest and lay there comfortably. To deepen the stretch, extend your arms straight out in front of you on the ground as far as they can go.

Standing Forward Fold (Uttanasana)

yoga poses for beginners

Stand straight and with your arms at your sides, then bend forward from your hips.

Keep your knees bent, but if you can, slowly straighten your legs.

Then, rest your hands on the floor, or as far down as they go, and touch your nose to your knees.

Half Standing Forward Fold (Ardu Uttanasana)

This is a modified version of the standing forward fold pose, this can be used to lead into the that pose if it causes too much of a muscle strain.

To start, bend halfway down from your torso, stop when your back is flat and parallel to the ground.

Then, extend your arms as far down as they go.

Four-Limbed Staff Pose (Chaturanga Dandasana)

yoga poses for beginners

For this beginner yoga pose, you start off in a plank position and then just keep pushing down closer to the floor. Making sure you keep your elbows tucked at the side.

When starting yoga, it may be painful, considering the ways it wants your body to bend. However, with practice, you will be more flexible and much stronger. If you have any more yoga poses for beginners, feel free to share, Namaste!

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About the author

Christian Harris

Dreamer, and then a liver of dreams. I love music, exploring, and living life to the fullest. I'm interested in fashion, makeup, life, exercise and so much more.

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