Beginner Yoga Poses

10 Beginner Yoga Poses To Get You Started

Anyone can do yoga if you know where to start. You don’t have to be flexible or strong to do these beginner Yoga poses. You don’t even have to be able to touch your toes. Yoga is a great way for beginners to get started on their fitness journey. Yoga is low-impact and can be tailored to individual needs, making it perfect for beginners. Here are 10 Yoga poses that are perfect for beginners!

Downward-Facing Dog

The first pose is Downward-Facing Dog. This pose is excellent for stretching the entire body. It also helps to strengthen the arms and legs. A great post for getting started in Yoga.

Begin by standing on your hands and knees. Slowly raise your hips until your body forms an inverted “V” shape. Make sure that your hands are shoulder-width apart and your feet are hip-width apart. Keep your head in line with your torso and try to keep your arms and legs as straight as possible.

Hold this pose for 30 seconds or longer, breathing deeply throughout.

Cat-Cow Pose

This pose is a great way to warm up your spine and get ready for the yoga poses that are to come.

Begin in a tabletop position on your hands and knees. As you inhale, arch your back and look up towards the ceiling. As you exhale, round your back and tuck your chin to your chest. Continue this movement for 10 breaths.

Warrior I Pose

This is a great pose for strengthening the legs and opening up the hips.

Begin in a lunge position with your right leg forward and your left leg back. Make sure that your right knee is directly over your ankle and your left leg is straight. As you inhale, raise your arms until they are parallel to the ground. Then, looking up towards the ceiling, shift your weight onto your right leg and raise your left leg behind you.

Hold this pose for 30 seconds or more, breathing deeply throughout.

Child’s Pose

Childs Pose

This simple pose helps to relieve stress and tension in the body while stretching the back, hips, and thighs.

Start by kneeling on the floor with your knees hip-width apart. Sit back on your heels and then slowly lower your torso forward until your forehead rests on the floor. Reach your arms out in front of you, keeping them parallel to your body.

Take a deep breath, then hold for 30 seconds or longer.

Chair Pose

Chair Pose helps to strengthen the legs and improve posture. It is a great pose to do before moving on to more challenging poses that require strength in the legs.

Begin by standing up straight with your feet hip-width apart. As you inhale, raise your arms above your head and shift your weight onto your toes. You should be balancing on your toes with your weight evenly distributed between both feet. Exhale as you bend your knees, lowering yourself into a “chair” position. Your thighs should be parallel to the ground and your arms should still be above your head, palms pressed together.

Bridge Pose

This pose opens up the chest and stretches the spine. It is also great for strengthening the legs and improving posture.

Start by lying on your back with your feet flat on the ground, hip-width apart. Inhale as you raise your hips up to form a straight line from your knees to your shoulders. As you exhale, lower yourself back down and repeat.

Cobra Pose

Beginner Yoga Poses - Cobra Pose

This pose helps to open up the chest and strengthen the back. Start by lying on your stomach with your legs extended behind you and your palms flat on the floor next to your ribs. Slowly press into your hands as you raise yourself off of the floor until your arms are straight. Keep your hips on the ground and arch your upper body upward, moving only at the shoulders.

Learn more about getting started in Yoga, Tips for Yoga Success

Hold this pose for 30 seconds or longer, breathing deeply throughout.

Triangle Pose

This pose helps to improve balance and strengthen the legs, back, and core muscles. Start by standing with your feet a little more than hip-width apart. Turn your left foot 90 degrees to the left so that it faces forward and turn your right foot about 45 degrees to the left. Extend your arms out to the sides so that they are parallel to the ground.

Bend your left elbow and bring it down so that your hand rests on your left ankle. Slowly turn your head to look up at your left hand.

This pose should be held for 30 seconds to a minute, breathing deeply during the pose. Then repeat on the other side.

Upward-Facing Dog

This pose helps to stretch the chest, abdominals, and shoulders while strengthening the arms and legs.

Start by lying facedown on your mat with your elbows bent next to your sides and your palms flat on the floor underneath your shoulders. Press into your hands and feet as you slowly raise your chest, arms, and legs off of the ground. Try to keep your hips on the floor while raising your head back so that it is in line with your body.

Camel Pose

This pose opens up the chest and spine while strengthening the core muscles.

Start by kneeling on your mat with your knees hip-width apart and your toes tucked under. Slowly lean back, raising your arms over your head so that they are parallel to the ground. At the same time, lean your torso back until you feel a gentle stretch in your chest.

Seated Forward Bend

This pose stretches the hamstrings and the back muscles of the legs. It also helps to relieve stress and tension in the body.

Start by sitting on your mat with your legs extended in front of you, keeping your back straight. As you inhale, raise your arms over your head. Exhale as you lean forward from the hips, reaching for your toes. If you can’t reach your toes, simply extend your arms as far as you can while keeping a straight back.

Wrapping Up Beginner Yoga Poses

Overall, there are many different yoga poses that can be beneficial for beginners. It is important to start slow and focus on your breath. Remember to listen to your body and only do poses that feel comfortable. With time and practice, you will be able to progress to more advanced poses. Thanks for reading!