Yoga is an incredible practice that provides numerous benefits for both the mind and body. From increased flexibility and strength to reduced stress and better sleep, yoga improves overall health and wellbeing. The great news is that yoga is for everyone regardless of age, fitness level or flexibility. All you need is an open mind and the willingness to try. In this article we talk about 10 Beginner-Friendly Yoga Poses.
If you’re new to yoga, it can feel intimidating with so many different poses and styles. The key is to start slow with basic beginner poses to build a solid foundation. As you become more comfortable, you can progress to more challenging postures. Even advanced yogis revisit and perfect the basics.
Below are 10 of the best, most accessible yoga poses for beginners:
1. Mountain Pose (Tadasana)
This standing pose teaches proper alignment and posture by strengthening your core and legs. It may look simple, but mastering Tadasana establishes the foundation for more complex poses.
To come into Mountain, stand with your big toes touching and heels slightly apart. Engage your thigh muscles, tuck your tailbone slightly under, and lift up through the crown of your head. Relax your shoulders down and back and hang your arms beside your torso. Breathe deeply and hold for 5-10 slow breaths.
2. Tree Pose (Vrksasana)
Tree pose challenges your balance, stability and concentration. It builds lower body and core strength while opening the hips and stretching the inner thighs and knees.
Shift your weight onto your left leg and bend your right knee. Turn your right thigh out and place the sole of your foot on your left inner thigh, calf or ankle (wherever feels comfortable). Press your foot into your leg while resisting with your leg. Bring your palms together at your heart or reach them overhead. Focus on a point to help balance. Hold for 5-8 breaths then switch sides.
3. Child’s Pose (Balasana)
A resting posture, Child’s Pose gently stretches your hips, thighs and ankles while relaxing the back and shoulders. It’s a great counter pose between more strenuous poses.
From all fours, bring your big toes together and knees wide apart. Exhale as you sit your hips back over your heels and walk your arms forward, lowering your chest between your thighs and extending your arms in front. Let your forehead rest on the floor. Breathe deeply for 5-10 breaths.
4. Downward Facing Dog (Adho Mukha Svanasana)
A cornerstone yoga pose, Downward Facing Dog provides a mild inversion that stretches and strengthens many muscle groups. It teaches awareness of alignment and revitalizes the body.
From Table Top position (hands and knees), tuck your toes under and lift your knees away from the floor straightening your legs. Press into your hands, engage your core and lift your tailbone toward the ceiling while pressing your heels down. Let your head hang loosely between your arms. Breathe here for 5-10 breaths.
5. Bridge Pose (Setu Bandha Sarvangasana)
Bridge energizes your body, opens the chest and stretches the spine, hips and thighs. It’s very rejuvenating.
Lying on your back, bend your knees and set your feet hip-width apart on the floor. Inhale and press down through your feet, lifting your hips up until your thighs and torso are in one straight line. Clasp your hands under your back or hold the edges of your mat. Lift your chin away from your chest. Hold for 5-10 breaths then lower back down slowly.
6. Legs Up the Wall (Viparita Karani)
This gentle inversion calms the mind and body while easing tired or cramped legs and feet. It’s very therapeutic.
Sit sideways beside a wall. As you exhale, swing your legs up the wall keeping your sitting bones on the floor and your legs extended. Allow your arms and upper body to relax onto the floor. Breathe deeply for 10+ slow breaths. Bend your knees into your chest when ready to come out of the pose.
7. Seated Forward Bend (Paschimottanasana)
Stretching the entire backside of your body, this seated forward bend increases flexibility and range of motion. It calms anxiety and relieves stress.
Sit upright with legs extended. Engage your quad muscles then hinge forward from the hips, reaching your torso toward your feet. Allow your head and arms to hang heavy as you breathe into the back of your legs. Only go as far as feels good avoiding strain. Hold for up to 1 minute then lift back up slowly on an inhale.
8. Triangle Pose (Trikonasana)
Triangle strengthens and stretches the legs, hips, obliques, chest and shoulders. It builds stability while improving posture and alignment.
From Mountain, step your feet wide apart turning your right foot out 90 degrees. Inhale and extend your arms straight out to the sides at shoulder height. Exhale and hinge from your right hip reaching your right hand down to your shin or the floor while reaching your left arm straight up toward the ceiling. Stack your shoulders and lengthen your spine. Hold for 5-8 breaths then repeat on the other side.
9. Wide-Legged Forward Bend (Prasarita Padottanasana)
This standing forward bend targets the hamstrings and adductors while stretching the shoulders and spine. It calms the mind preparing it for relaxation.
From Mountain, step or jump your feet 3-4 feet apart. Inhale and extend your arms out to your sides parallel to the floor with palms down. As you exhale, hinge forward from your hips and sweep your arms down alongside your legs. If possible, let your hands rest on the floor under your shoulders with your head relaxed. Hold for up to 1 minute.
10. Savasana (Corpse Pose)
It’s easy to rush through yoga to check it off your list. But the final pose, Savasana, is one of the most important. This total relaxation pose allows your body to integrate the benefits of your practice.
Lie flat on your back with arms resting at your sides, palms up. Close your eyes and breathe slowly through your nose. Scan your body and consciously relax any tension from head to toe. Stay for 5-10 minutes to fully absorb the effects of your practice.
The Journey Starts Here
As a beginner, be patient with yourself as you build strength, balance and flexibility. Don’t push too hard or compare yourself to others. Honor what feels good in your own body. Over time, yoga transforms you from the inside out creating a sense of union between your mind, body and spirit. I sincerely hope you find this “10 Beginner-Friendly Yoga Poses” article helpful.