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10 Excellent Yoga Poses That Are Perfect For Beginners

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New to the whole yoga thing? Here are some simple tips and poses to help you get started.

10 yoga poses that are perfect for beginners

For as long as we can remember, yoga has been an excellent form of physical, and mental therapy for us humans, and it is no wonder why more and more people are joining in.

But just like any other wonderful thing, it is easy to get overwhelmed, or anxious about how it all works, what to do, and how to do it, especially as a beginner.

But no need to worry. It’s pretty easy to understand and navigate, and you don’t need to be a complete pro to get the hang of the whole thing.

In this post, you’ll discover 10 excellent yoga poses for beginners, as well as some simple tips that’ll help you get the best out of your next yoga session.

Let’s dive in.

Yoga 101

For ages, yoga has been practiced as a means to help ease the mind and body, and improve overall wellbeing, among other things.

It features a combination of specific poses, also known as “asanas”, along with some breathing techniques, which, depending on the type and variation, can offer a myriad of amazing benefits to both the body and mind.

This combination of yoga poses, and effective breathing and meditation, can offer benefits such as

  • Stress relief
  • Improved flexibility and mobility
  • Improved strength and balance
  • Connection with your inner self
  • Reduced body pain and so on

As simple as it is, yoga is pretty broad, and preferences can vary from person to person. According to Yoga Medicine, there are up to 13 different types of yoga, which means there are more than enough options to choose from.

Regardless of your age, fitness level, flexibility and so on, yoga is truly for everyone, and can be done by everyone.

Yoga Tips For Beginners

Yoga tips for beginners

As a newbie, it is easy to get overwhelmed with everything. From the names of the poses and how to do them, to the atmosphere of your classes (if you take classes), and even your own expectations.

But it doesn’t have to be so daunting. Remember, if you as much as show up, then you’re already doing something right.

Here are some simple tips to put in mind, during your next yoga session.

1) Don’t compare yourself with others

Seeing people effortlessly pull off a pose you’re struggling with can make you feel as though you’re not doing enough, or maybe doing it wrong.

It is important to remember that we all have different bodies, and no two people are the same. Plus, “Madam perfect pose Keisha” was once like you before. We all start somewhere, so don’t sweat it.

The only wrong way to do yoga is to not do it. No matter how bad you think you’re doing, you’re still doing great by trying to do something at all. We all learn eventually and improve.

2) Remember To Breathe

We all get so anxious sometimes that we forget breathing is actually a thing. No matter how difficult your session is going, remember to take a deep breath and relax.

The point of the whole thing is to relax your body and mind, not to get all revved up. With good breathing in place, everything from holding poses to any other thing you’re doing will get easier.

3) Get Comfy Clothes

Another good thing to pay attention to is your choice of clothing. You always want to be comfortable no matter what. Always opt for clothes that make breathing and stretching easier.

Remember, it’s a yoga session, not a fashion competition. So keep it simple, and keep it comfy. 

4) Don’t push it

It’s not compulsory to do every single pose on the surface of the earth. If something makes you feel uncomfortable for some reason (health related or not), then maybe chill a bit, and try something else for the meantime.

You don’t have to force yourself to hold a pose, especially if it makes you super uncomfortable. You can always try something else, and maybe come back to that troubling pose after some time, when you’ve gotten better at other things.

Other useful tips worth noting are

  • Remembering to stay hydrated – hydration is always important, not just for yoga
  • Eliminating unnecessary distractions
  • Don’t be afraid to ask for help or clarification when needed
  • Practice regularly – practice makes perfect, and progress

Yoga Poses For Beginners

Yoga poses for beginners

Whether you’re new to this, or have been practicing yoga for a while, there are some really easy yoga poses you can try out, to get you started. 

I’ve included both their English and Sanskrit names, so you’ll be familiar with them regardless of what language your instructor uses.

1) Downward Facing Dog (A.K.A Adho Mukha Svanasana)

If you’ve ever heard about yoga, chances are, you’ve heard of, or seen the downward facing dog position. It is one of the most popular yoga poses, and is great for beginners to.

It involves you getting down on all fours, extending out your arms and legs while keeping your back pointed up, like an upside down V-shape.

Not only is it great for circulation, but it is also good for your back, and can help build strength in your arms as and legs too.

Here’s how to do it.

2) Triangle Pose (A.K.A Utthita Trikonasana)

Another awesome beginner pose to try out is the triangle pose. It’s great for stretching the entire body, and can also help you gradually build up better balance.

It involves forming a triangle-like shape, with your legs stretched out at different angles to your body, and with your arms forming a straight line from ground up.

There are many variations you can do if you’re either looking to make it simpler, or tougher, depending on how you’re feeling.

Here’s how to do it.

3) Mountain Pose (A.K.A Tadasana)

You may have seen this somewhere and wondered “aren’t these people just standing?” Well, yes and no.

While it is certainly an easy pose to hold, there’s more going on than you think. The mountain pose goes way beyond just regular standing.

First of all, it is a great way to work on your posture, and ensures your back and spine are properly aligned. This can help fix and prevent several types of back pain.

Plus, the mountain pose usually serves as the starting form for lots of other yoga poses, making it an excellent place to start.

Here’s how to do it.

4) Plank Pose (A.K.A Phalakasana)

Call them a yoga pose, or call them a workout, you’ll be 100% correct either ways. They’re a super effective and easy to do yoga pose for beginners.

The benefits of the plank pose, are pretty obvious. It helps in strengthening your core muscles, and back and can also help in improving posture.

Plus considering most version of the yoga plank pose involve you being on your hands rather than your elbows, it can also help you build strength and balance in your arms.

Here’s how to do it.

5) Extended Puppy Pose (A.K.A Uttana Shishosana)

This is another yoga pose for beginners that you’d find pretty simple and quite relaxing.

It involves getting on all fours, with hands and legs parallel, while stretching out your arms and with your face down.

It’s a good way to stretch out your arms, shoulders and back, and also improve overall flexibility.

Here’s how to do it.

6) Chair Pose (A.K.A Utkatasana)

Depending on your fitness level, you might find this one a little challenging, considering it involves sitting in an “invisible” chair.

Regardless, the child pose is a really good way to build balance and strength in your arms, legs and back.  

It involves getting into a nearly seated position, with your arms either stretched out in front of you, or pointing towards the ceiling, depending on the variation.

While holding this pose may seem like a challenge for some, you’ll definitely be thankful at the end of the day.

Here’s how to do it.

7) Cobra Pose (A.K.A Bhujangasana)

The cobra pose is another relatively easy and effective beginner-friendly pose that works on your back and spine.

It usually involves getting into a lying position, with your legs stretched out behind you, and pushing up with your arms as your body forms a curve slowly pointing upwards.

It’s great for posture and flexibility, and can help alleviate back pain as well. And there are also a couple of variations to try out depending on how you’re feeling.

Here’s how to do it.

8) The Easy Pose (A.K.A Sukhasana)

Literally called “easy”, this pose is perfect for beginners and pros alike, and is a good way to relax, although some people may not find it as effortless as they might expect.

It involves being in a seated position, with your legs crossing each other and your back straight. And if you find it a bit difficult, you can make it easier by supporting yourself with a towel or blanket.

It’s also good for meditation, improving posture and strengthening the back.

Here’s how to do it.

 9) Boat Pose (A.K.A Navasana)

This is another great yoga pose that can help work on your abdominal muscles, build core strength and balance.

It involves forming a V-like shape, with your backs tilted slightly backwards, legs tilted upwards and your arms usually stretched out in front of you.

Depending on the variation, you could do the full v, with legs stretched completely out, or the partial V, with legs stretched out partially. 

Here’s how to do it.

10) Bridge Pose (A.K.A Setu Bandhasana)

Last but not least, we have the bridge pose. It’s a great way to stretch out your back and spine, and helps to improve posture and flexibility.

It involves lying flat on the ground, and with your arms behind your back and legs at right angles to the ground, you raise your hips and torso, till your body forms a somewhat straight line from your knees to your shoulders.

It’s somewhat easy to pull off, and there are always easier or lighter variations, depending on the challenge you’re willing to take on.

Here’s how to do it.

Final Words

Yoga is more than just stretching. It is a wonderful way to improve your body, and mind and offers a ton of benefits when done right.

Whether you’re doing it from home or attending classes, these simple yoga for beginner tips and yoga poses will help you get started properly, and get the best out of your session.


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