Many basic yoga postures feel very familiar to beginners because our bodies bend and fold naturally into poses. Those who added yoga to their exercise routine feel that yoga poses have improved their muscle tone, flexibility, and balance; relaxation and stress relief are additional benefits.
If you are reading these lines, it confirms that you have decided to learn yoga poses. It’s a good idea to keep things simple when you’re just starting. The yoga poses for beginners that are outlined here are valuable enough to keep you occupied for a long time. Then, as you build your practice, you can take on more challenging poses.
Mountain Pose (Tadasana)
It may seem like you’re just standing there but bear with us. It is the blueprint for all other poses. It promotes balance and directs your attention to the present moment.
How to do it
- Stand with your feet together or hip-width apart.
- Ground down through the four corners of your feet.
- Roll your shoulders away from your ears.
- Draw your shoulder blades down your back.
- Lift the crown of your head.
Engage your thighs, draw your belly button in, and lengthen up through the spine. Turn your palms facing the front of the room. Relax your jaw and unfurrow your brow.
Hold for 5 full breaths.
Downward-Facing Dog (Adho Mukha Svanasana)
This classic pose opens your shoulders, lengthens your spine, and stretches your hamstrings. Since your head is below your heart, the mild inversion creates a calming effect.
How to do it
- From all fours, walk your hands 6 inches in front of you.
- Tuck your toes and lift your hips up and back to lengthen your spine.
- If your hamstrings are tight, keep your knees bent in order to bring your weight back into the legs.
- Spread your fingers wide, pressing your palms into the non-slip mat.
- Rotate your arms so that your biceps are facing toward one another.
- Press your thighs back toward the wall behind you.
Hold for 5 full breaths.
Warrior II (Virabhadrasana II)
A pose with “warrior” in its name may not sound very Zen, but this standing pose can help calm and steady your mind. Tougher than it looks, it also strengthens your legs and ankles while increasing stamina.
How to do it
- Stand with feet wide, 3–4 feet apart.
- Shift your right heel out, so your toes are pointing slightly inward.
- Turn your left foot out 90 degrees.
- Line up your left heel with the arch of your right foot.
- Bend your left knee to a 90-degree angle.
- Keep the knee in line with the second toe to protect the knee joint.
- Stretch through your straight back leg and ground down into the back foot.
Hold for 5 full breaths. Switch sides and repeat.
Tree Pose (Vrksasana)
This pose helps improve concentration and your ability to balance by strengthening the arches of the feet and the outer hips.
How to do it
- Start in Mountain Pose.
- Find a fixed point in front of you and stare at it to help you balance.
- Inhale, shift the weight into your left foot, and lift your right foot an inch off the floor.
- Using your right hand, bring the foot to your shin or inner thigh.
- Exhale, ground through the standing leg, and lengthen through the crown of your head.
- Bring your palms to touch in front of your sternum into prayer hands.
Hold for 5 full breaths. Switch sides and repeat.
Triangle Pose (Trikonasana)
While this pose can be challenging for tight muscles, it will help promote balance, stretch the hamstrings and inner thighs, and create a feeling of expansion in the body.
How to do it
- Stand with feet wide, 3–4 feet apart.
- Shift your right heel out, so your toes are pointing slightly inward.
- Turn your left foot out 90 degrees.
- Line up your left heel with the arch of your right foot.
- Keeping both legs straight, ground through your feet.
- Lift arms into a T at shoulder height.
- Reach forward with your front arm.
- When you can’t reach anymore, hinge at the front hip.
- Bring your front arm down to your shin.
- Lift your back arm up toward the sky and spread your fingers.
- Take your gaze down to the floor or up toward your lifted hand.
Hold for 5 full breaths. Switch sides and repeat.
Bridge Pose (Setu Bandha Sarvangasana)
This energizing backbend opens your chest and stretches your neck and spine. It can calm the mind, reduce anxiety, and help improve digestion.
How to do it
- Lie on the floor with knees bent and directly over heels.
- Place arms on sides, palms down.
- Exhale, then press feet into the floor to lift hips.
- Clasp hands under the lower back and press arms down.
- Lift hips until thighs are parallel to the floor, bringing chest toward chin.
Hold for 5 full breaths.
You can practice these poses at home by yourself or for perfection in your poses you can find a gym near me with the help of findyourgym.ae.
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