Best Yoga Poses for Beginners

Apr 5, 2018
4 min read

New to Yoga? Here are some of the basic yoga poses for beginners to start you off for better flexibility and increased strength.

Mountain Pose

This is the basic yoga pose. Its essence is to give you a sense of stability for doing other standing poses and how to ground your feet.

Start by standing straight with your feet together. Press all your 10 toes to the ground while spreading them.
Move your abdominals in and upward as you lift your chest and raise your arms vertically up, with palms facing each other. Hold for 5-8 breaths.

Downward Dog

This pose stretches the whole body.

Start on all fours with hands under the shoulders and knees under the hips. Move you’re a few inches forward while pressing your palms towards the mat.
Push under your toes and press your hips up towards the ceiling into an inverted V shape.
Try to keep your feet hip-width apart and knees straight if you can. Otherwise, bend your knees a little bit and then press firmly through your palms.
Hold for 3-5 full breaths before moving back to the initial position.

Tree Pose

This pose is essential for beginners to learn how to gain clarity, balance and focus when standing on one foot.

Start with your feet together and arms on the side.
Place your right foot on your inner left upper thigh while keeping your hips facing forward.
Bring your arms together in a prayer position and find a steady spot in front of you to look at steadily.
Upon inhalation, move your arms directly upward with palms facing each other and maintain that position for 30 seconds.
Repeat the process for 8-10 breaths and then switch legs.

Warrior

This pose helps in opening up the inner thighs and groin.

Start by standing with your legs 3-4 feet apart. Turn your right foot 90 degrees while keeping your left toes at 45 degrees.
Bend your right knee until it is directly above the right ankle while ensuring your torso remains even between your hips.
Relax your shoulders and then move the arms out wide to the sides with the palms down.
Gaze out over your right hand and maintain that position for 8-10 breaths or 1 minute, then alternate to the left foot.

Seated Twist

Also known as Half Lord of the Fishes, this pose stretches your shoulders, back and hips. It also increases blood circulation, strengthens obliques and tones abdomen.

Start by sitting on the floor with your legs fully extended in front of you.
Curve your knees to bring your right foot close to your buttocks without lifting the right leg from the floor. Bend your left knee to place the foot flat on the ground and outside your right thigh.
Inhale and place your left hand behind you, with the palm flat on the ground.
Sit tall, exhale, and twist right as you move your right elbow across your body to place it outside your left knee. You can either stretch your right hand to keep it straight or lift it vertically to point the ceiling.
Twist as much as you can, moving from your abdomen while maintaining both sides of your butt on the ground. Hold for five breaths or 1 minute and then switch sides.

Bridge Pose

It stretches the chest, thighs and extends spine

Lie down on your back placing your feet hip-width apart.
Lift your knees to directly above your ankles while placing your arms at the sides with palms down.
Press your feet firmly on the floor and lift your butt off the floor.
Interlock your hands together behind your back and press downward, lifting your hips until the thighs attain a parallel position with the floor. Maintain this position for 8-10 breaths and then repeat two more times.

Triangle Pose

It is an excellent pose for stretching the sides of your waist, strengthening the legs and opening up your lungs.

Starting by standing with your feet about 3 feet apart, stretch your arms out to the sides to shoulder height.
Turn your right foot to 90 degrees while still maintaining a 45 degrees left foot position, and then bend over to your right leg and allow you’re the right hand to touch your ankle, shin or knee.
Lift your left arm to ceiling and turn your gaze to the top of the hand. Hold this position for 5 breaths and then shift to the left side.

Child Pose

It is a very good resting position not only for beginners but also experienced yoga specialists.

Start on all four and then bring your legs close together.
Sit your butt back to the edge of your heels and stretch your arms straight forward.
Bring your forehead to the floor as you as you lower your chest closest possible to your knees as you comfortably can. Hold this position and breather as long as you wish.

Cobra

Start by lying down on the floor with face down and the thumbs directly under the shoulders.
Tighten your pelvic floor and push your hips downward as you press your shoulders down and further away from your ears to lift your upper body.
Push downward through your thumbs and index fingers as you raise your chest and then maintain that position.
Relax and repeat several times.