10 Easy Yoga Poses for Beginners: Start Your Wellness Journey
Starting a yoga practice can be an excellent way to enhance your physical and mental well-being. Yoga helps improve flexibility, strength, and balance while promoting relaxation and stress relief. If you're new to yoga, it’s important to start with basic poses that are easy to learn and perform. Here are ten easy yoga poses for beginners to help you kickstart your wellness journey.
1. Mountain Pose (Tadasana)
Mountain Pose is a foundational yoga pose that helps improve posture and balance. It’s an excellent starting point for any yoga practice.
How to Perform:
Stand with your feet together and arms at your sides.
Distribute your weight evenly across both feet.
Engage your thighs, lift your kneecaps, and lengthen your spine.
Relax your shoulders and lift your chest.
Take deep breaths while maintaining the pose.
Learn more about Mountain Pose and its benefits on Yoga Journal.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a staple pose in many yoga routines. It stretches the hamstrings, calves, and shoulders while strengthening the arms and legs.
How to Perform:
Start on your hands and knees with your wrists directly under your shoulders and knees under your hips.
Spread your fingers wide and press firmly into the mat.
Tuck your toes and lift your hips towards the ceiling, forming an inverted V-shape.
Keep your knees slightly bent and heels lifted.
Hold the pose for 5-10 breaths.
Discover tips for mastering Downward-Facing Dog on Healthline.
Child’s Pose-Photo by Balu Gáspár
3. Child’s Pose (Balasana)
Child’s Pose is a resting pose that helps stretch the hips, thighs, and ankles while promoting relaxation.
How to Perform:
Kneel on the mat with your big toes touching and knees spread apart.
Sit back on your heels and extend your arms forward, resting your forehead on the mat.
Relax your shoulders and breathe deeply.
Hold the pose for as long as needed.
Read about the benefits of Child’s Pose on Verywell Fit.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose is a gentle flow between two poses that warms up the spine and helps improve flexibility.
How to Perform:
Start on your hands and knees with your wrists under your shoulders and knees under your hips.
Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow Pose).
Exhale, round your spine, and tuck your chin to your chest (Cat Pose).
Repeat the flow for 5-10 breaths.
Explore the benefits of Cat-Cow Pose on Yoga Journal.
Cobra Pose - Photo by Heather Jacoby
5. Cobra Pose (Bhujangasana)
Cobra Pose strengthens the back muscles, improves spinal flexibility, and opens the chest.
How to Perform:
Lie face down on the mat with your legs extended and tops of your feet on the floor.
Place your hands under your shoulders with your elbows close to your body.
Inhale, press into your hands, and lift your chest off the floor.
Keep your elbows slightly bent and shoulders relaxed.
Hold for 5-10 breaths.
Learn more about the proper alignment for Cobra Pose on Verywell Fit.
6. Warrior I Pose (Virabhadrasana I)
Warrior I Pose strengthens the legs, opens the hips, and improves balance and focus.
How to Perform:
Stand with your feet about hip-width apart.
Step your right foot back and turn it out at a 45-degree angle.
Bend your left knee to align over your ankle.
Raise your arms overhead with palms facing each other.
Hold for 5-10 breaths, then switch sides.
Discover the benefits of Warrior I Pose on Yoga Journal.
Tree Pose-Photo by Yayan Sopian
7. Tree Pose (Vriksasana)
Tree Pose improves balance and stability while strengthening the legs and core.
How to Perform:
Stand with your feet together.
Shift your weight onto your left foot and place your right foot on the inner thigh or calf of your left leg (avoid the knee).
Bring your hands to your heart center or raise them overhead.
Hold for 5-10 breaths, then switch sides.
Find tips for perfecting Tree Pose on Greatist.
Bridge Pose Variation-Photo by Dane Wetton
8. Bridge Pose (Setu Bandhasana)
Bridge Pose strengthens the back, glutes, and hamstrings while opening the chest and improving spinal flexibility.
How to Perform:
Lie on your back with your knees bent and feet hip-width apart.
Place your arms at your sides with palms facing down.
Press into your feet and lift your hips towards the ceiling.
Clasp your hands under your back and press your arms into the mat.
Hold for 5-10 breaths.
Learn more about Bridge Pose and its benefits on Verywell Fit.
Seated forward bend - Photo by Sofia’s personal archive
9. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend stretches the hamstrings, spine, and lower back while promoting relaxation.
How to Perform:
Sit on the mat with your legs extended straight in front of you.
Inhale, lengthen your spine, and reach your arms overhead.
Exhale, hinge at your hips, and reach for your feet or shins.
Hold for 5-10 breaths.
Explore tips for a deeper stretch in Seated Forward Bend on Yoga Journal.
10. Corpse Pose (Savasana)
Corpse Pose is a restorative pose that promotes deep relaxation and helps reduce stress.
How to Perform:
Lie flat on your back with your legs extended and arms at your sides.
Close your eyes and relax your entire body.
Focus on your breath and release any tension.
Stay in the pose for 5-10 minutes.
Learn the importance of Corpse Pose for relaxation and stress relief on Yoga Journal.
Starting your yoga journey with these easy poses can help you build a solid foundation and gradually improve your strength, flexibility, and balance. Each of these poses offers unique benefits that contribute to your overall well-being. Remember to practice regularly and listen to your body to avoid injury. Enjoy the process and embrace the positive changes that yoga brings to your life.
For more yoga tips and wellness advice, be sure to explore the latest articles on The Fit Sisters.
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Sofia is a senior yoga teacher and fitness trainer with years of experience. As a writer and communicator who spends many hours in front of a screen, she knows the challenges of maintaining health and well-being in a busy life. Sofia also runs her own consultancy, bringing research-driven insights to improve your wellness journey.