10 Essential Yoga Poses for Beginners

yoga poses for beginners

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Within the last decade, yoga has become extremely popular.

It has evolved from Hindu religious beliefs into a highly effective workout routine for people worldwide.

The only problem for some is that they see people in weird body contortions and think: “I’m not breaking my neck like to lose a couple of pounds.”

That is why we have broken down the top 10 essential yoga poses for beginners, so that everyone can have a shot at experiencing the weight loss, flexibility, and peace that can come from practicing yoga.


10 Essential Yoga Poses for Beginners


  1. Warrior- Position 1

warrior pose- yoga poses for beginners

Starting along with your right leg forward, step your back foot towards the rear of the mat, making an extended stance.

Bend your right leg, so your knee is ahead of your ankle joint, however not over your toes.

This is one of the easiest yoga poses for beginners.

Keep your arms straight out, parallel to the ground, and breathe slowly.

Switch to the left side and do the same thing (see photo).


  1. Tree Pose

This one can take be a little challenging if you are not a very balanced person.

Find what is referred to as center mass (a sense of inner balance).

Slowly raise your left leg and place it on the inner thigh or shin of your sustaining leg.

Avoid putting your foot close to your knee and be sure that the bent leg is not sliding down.

While your bent leg is at hip-level, press your foot against the other leg and left your arms into the air, clapping your palms together.

Hold for a good stretch, then repeat for the other side.


  1. Downward Dog

One of the most common yoga poses for beginners is the downward dog.

Begin on your hands and knees, along with your hands hip-width apart and your knees beneath your hips.

Press into your palms into the floor and lift your knees.

Raise your hips up and back, dividing at the waist into a 90% angle.

Exhale, and take a look at your legs/feet.

Keep your head and neck in neutral-spine as you breathe through the stretch.

Focus on raising and retracting your shoulder blades to align them with your back.

Don’t forget that your heels don’t need to be completely flat when you are a beginner.


  1. Child’s Pose

This is an excellent alternative to help with back hip and shoulder pain.

Get into a kneeling push up position.

Move your torso down into your glutes. Coming onto your knees and stretching the hips.

Spread your hands for support and pretend you are trying to separate two sections of your body at the waist.

Exhale and lower your buttocks toward your heels a little further.

Come back up into a keeping position, then ease back into the yoga pose.


  1. Half forward bend

Start standing completely straight with your arms straight above your head. Bend at the hips as you lean forward into the pose.

Lean forward with your torso and keep your arms lined up with your shoulders.

Your legs and buttocks should be perpendicular to the ground.

Maintain this position for 15 seconds, then repeat.

Remember to keep breathing.


  1. Warrior 2

Step your left foot towards the rear of the mat and angle at ninety degrees.

Make sure that your other leg is secure with a wide base of support from the foot.

Extend your arms out (parallel to the ground) along with your palms facing down.

Extend and lengthen your arms upward, attempt to angle your hips towards the front, and keep each foot in the same direction

Hold your upward gaze as you breathe through this stretch.

Switch sides, and be sure to keep your base of support the whole time.


  1. Chair Pose


Standing up straight along with your arms together and hands together behind your back, inhale and raise your arms to shoulder height.

Exhale, and perform a sort of squat by bend your knees and lowering your hips (sitting on an invisible chair).

Squeeze your inner thighs and make sure that your arms are straight and secure above your head.

Release, standing up and inhaling in, then repeat.


  1. Triangle Pose

Yoga poses for beginners- triangle poseSet up in a wide stance. Bring one foot forward and the other back into a wide stance/position.

If you’re unsure if you are lined up correctly, watch your heels.

Start with your arms out to your sides (parallel to the ground) and begin to lean your torso to your leg that is forward.

Keep your arms as parallel to each other as possible until your lower arm touches your foot (or close to it).

Look up toward the hand that is toward the sky.

Breathe and hold the stance for at least 10 sec. Then repeat.


  1. Bridge

bridge pose yoga

This is a great safe exercise for strengthening your core and back.

Lie on your back, bend at the knees and set your feet flat on the ground. Your heels should be no more than a foot from your buttock.

Place your arms beside your hips, palms down.

Pressing your feet and palms into the ground, raise your hips.

Be sure to flex your core muscles as you raise your thighs parallel to the ground.

For more difficulty, you can grab your ankles.

Hold for at least 10 sec; At least five reps.


  1. Cobra

Simple and excellent for beginners.

Lie flat on your belly and place your hands beneath your shoulders, keeping your elbows touching your torso.

Draw your abdomen up from the ground and start to straighten the arms

In the process, raise your head and chest forward off the ground.

Widen the chest and hold before breathing and lowering yourself back onto the ground.



5 Top Tips for Beginners


  1. Wear the Right Outfit

The last thing you want to do is have your cloths tear while you do a stretch

Wear something sensible, elastic-like, comfy, and not full of creases.

You’ll also want a durable yoga mat to avoid slipping during your workout.



  1. You’re Allowed to Be Bored

Yoga can be fun, but it can get repetitive and feel redundant.

Learn to channel those thoughts and come to grips with the fact that you may get bored. It is a form of meditation.


  1. Don’t be Embarrassed Over Little Things

Don’t worry if you can’t achieve a particular pose when you are just starting out.

You may see others doing things you could only dream of right now, but don’t feel bad.

Also, if you happen to let some gas out while you are in a position or if others around you do, just play it off- it’s involuntary.



4. Put at least 2 hours of Yoga in before Quitting

Don’t give up too fast. Yoga takes some getting used to.

Set aside enough time to get through a full workout before stoping.

If it helps, join friends and family in your yoga adventure.



5. Leave your ego at the door

Yoga isn’t a contest. It’s not a place for people to show off their curves, muscles, or flexibility with intricate moves.

There is no problem with enjoying yoga, but don’t make it difficult by comparing yourself with others.



Almost anyone can start yoga with these yoga poses.

Doing yoga is great for flexibility and can help you to avoid injuries. Just take it slow at the beginning, remember to breathe, and you should be just fine.

Want to incorporate yoga into your established workout routine? Check out our article here. We also have an article on hot yoga.

Yoga is a fun exercise that will help you and your family bond together. Click this link for other great family bonding workout ideas.

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5 thoughts on “10 Essential Yoga Poses for Beginners”

  1. I like the idea of putting at least 2 hours of yoga before deciding whether it’s not for you. I had a slow start to yoga but glad I stuck with it.

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