24 Easy Yoga Poses for Beginners

Yoga, a mind-body practice, offers numerous benefits, including increased flexibility, strength, balance, and stress reduction. For beginners, starting with basic poses is crucial to building a strong foundation. Let’s embark on your yoga journey together with these 24 poses.

Benefits of Yoga: A Holistic Practice

Yoga offers a wide range of benefits for both physical and mental well-being. Let’s explore some of the key advantages of incorporating yoga into your life (1):

Physical Benefits

Increased flexibility: Regular yoga practice helps improve range of motion and flexibility.
Improved strength: Many yoga poses build muscle strength and endurance.
Enhanced balance: Balancing poses challenges your core and improves stability.
Better posture: Yoga helps correct postural imbalances and alleviate back pain.
Boosted immunity: Regular practice can help strengthen the immune system.

Mental Benefits

Reduced stress: Yoga’s focus on deep breathing and mindfulness helps manage stress and anxiety.
Improved sleep: Regular practice can lead to better sleep quality and duration.
Increased focus and concentration: Yoga helps sharpen the mind and improve concentration.
Enhanced self-awareness: Yoga encourages introspection and self-discovery.
Boosted mood: The relaxation and positive energy cultivated through yoga can uplift your spirits.

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24 Easy Yoga Poses for Beginners

1. Corpse Pose (Savasana)

Begin by lying on the mat and relaxing your arms along the sides with the palms facing up and the legs out in front of the body.
Close your eyes and focus on relaxing for 5 minutes. Breathe naturally. You should feel your belly button moving up and down.
Come out of the pose slowly, rolling to one side before coming up to a seated position.

2. Mountain Pose (Tadasana)

Start by standing with the feet hip-width distance apart Hug the core in and tug your tailbone. Bring the arms out to the side of your body.
Stand tall like a mountain. Hold for a few breaths and then exhale to come out of the pose or to flow into the next pose

3. Easy Pose (Sukhasana)

Begin by sitting up straight with your legs crossed and your shoulders pulled back and relaxed down.
Hug your abdominals in and bring the top of the head parallel to the ceiling.
Breathe calmly and evenly.
Hold this position for any length for a few minutes. If you practice this pose regularly, be sure to alternate the cross of the legs.
Pro tips: If your knees don’t reach the ground, yoga blocks or pillows can be placed beneath them.
Try to keep your hips down, and let your spine grow tall as shown in the image.

4. Upward Facing Hand Pose (Urdhva Hastasana)

Begin by standing tall with the feet hip shoulder-width apart in Mountain Pose. On an inhale, bring the hands up to the sky, taking a slight backbend
Hold for as long as feels good, or simply flow into the neck pose on the exhale. Exhale to come out of the pose

5. Cat Pose (Marjariasana)/ Cow Pose (Bitilasana)

Begin on the hands and knees with the hands under the shoulders and the knees under the hips.
On the inhale, press into the hands and arch the back, bringing the head and hips up to the sky.
This is a cow pose. On the exhale, round the back, tucking the head
Repeat for at least five breaths

6. Seated Forward Fold (Paschimottanasana)

Start by standing tall with the feet hip-width distance apart in Mountain Pose (Tadasana)
On an inhale, bring the arms up to the sky in the upward-facing hand Pose (Urdhva Hastasana)
Exhale, folding forwards and reaching the hands towards the feet. If the feet cannot be reached, just reach as far as the hands can go
Hold for a few breaths. Inhale to rise back up

7. Cobra Pose (Bhujangasana)

Start on the belly with the hands beneath the shoulders
Using the hands and the core, inhale and lift the head, neck, and chest from the ground (only going as far up as is possible using the back muscles)
Hold for a few breaths. Exhale back down and out of the pose

8. Garland Pose (Malasana)

Begin standing with the feet a little bit more than hip-width distance apart
On the exhale, squat down, keeping the toes and knees pointed out to the side.
Bring the elbows to the insides of the knees, and keep the hips pressed down and back
Hold for a few breaths. Inhale back to standing to come out of the pose

9. Downward Facing Dog (Adho Mukha Svanasana)

Start on all fours with your palms and your knees on the floor. Keep your arms straight and neck flat.
Breathe out. Tuck your toes under and lift up your hips and glutes. Slowly straighten your legs.
Stretch more so that your arms and legs are straight.
Adjust your position so that both sides of your body stretch evenly.
Slowly bend your knees and sit gently down on your heels, bend forward, and relax.

10. Four-Limbed Staff Pose (Chaturanga Dandasana)

Begin in Plank Pose, the top of a push-up, with your hands directly under the shoulders. With an exhale, push forward slightly from your toes and lower yourself down halfway.
As you lower, maintain your alignment in the spine and pelvis. Keep your core and legs super active, by drawing the belly in and up, and pulling up on the kneecaps.
Hug your elbows in close to the sides of your body, and do not bend them past a 90-degree angle.
Release the posture by gently lowering yourself all the way to your mat.

11. Chair Pose (Utkatasana)

Start by standing with your feet together. As you exhale, bend your knees and sink your hips back as if sitting into a chair behind you.
Reach your arms up and forward on a diagonal as you draw your shoulders down and away from your ears. Keep space between your collarbones and feel your chest open.
Aim to maintain the natural curves of the spine, not tucking the pelvis too much, or letting it splay backward.

Hold for a few breaths and exhale to release the posture.

12. Locust Pose (Salambhasana)

Start by lying on your belly with your arms and legs extended straight out in front and behind you. With your inhale, lift your arms, head, upper torso, and legs all at once.
Gaze down and forward, keeping the back of the neck long. Squeeze your legs together, drawing your big toes to touch.
For a challenge, sweep your arms behind you, clasping your hands above your lower back and drawing the heart forward.
Hold the posture for a few breaths, then release gently on an exhale.

13. Boat Pose (Navasana)

Begin in a seated position with your knees bent and feet planted in front of you. Sit up tall, reaching the crown of the head up towards the sky to lengthen your spine.
Extend your arms directly in front of you and lift your feet off the ground so your legs are bent at a 90-degree angle. Rock forward slightly so you are balanced on your sitting bones.
Draw your lower belly in and up to avoid rounding through the lower back.
Once you feel stable, try extending your legs to take this pose to the next level.
Hold for a few breaths, maintaining an active core. Gently release your feet to the floor with an exhale to come out of the posture.

14. Warrior I (Virabhadrasana I)

From a high runner’s lunge with your right leg forward, spin your back left heel down so your toes are at a 45-degree angle to the short edge of your mat.
Bend into your front leg, with your knee pointing in the same direction as your toes (straight forward). Be mindful that the knee does not bend past the ankle.
Lift both of your arms towards the sky, allowing your gaze to follow.
To exit the posture, bring your hands to the floor as you exhale, then step your front foot back to the Downward-Facing Dog (Adho Mukha Svanasana). Repeat Warrior I with the left leg forward.

*If you have a hip injury, please avoid practicing this posture.

15. Warrior II (Virabhadrasana II)

From a high runner’s lunge with your right leg in front, spin your back heel down so the toes of your left foot are at a 45-degree angle to the short edge of your mat.
Bend into your front leg, creating the same foundation as in Warrior I.
Extend your arms at shoulder height so they are parallel to the long edge of your mat. Set your gaze over the middle finger of your front hand. Activate the muscles of your arms by pressing them down against energetic resistance.
To exit this posture, cartwheel your hands to the top of your mat and step your right foot back to Downward-Facing Dog. Repeat Warrior II with the left leg forward.

*If you have a hip injury, please avoid practicing this posture.

16. Extended Side Angle Pose (Utthita Parsvakonasana)

From a high runner’s lunge with your right foot forward, spin your back heel down so the toes of your left foot are at a 45-degree angle to the short edge of your mat. Bend into your front leg, creating the same foundation as in Warrior I and II.
Make your way into Warrior II. Then, on an exhale, bring the front elbow to the front thigh. Extend the other arm overhead, reaching toward the front of your mat.
Press your front elbow firmly into your thigh to lift the torso and open the chest with a slight twist. Turn your top temple toward the sky to keep your head aligned with your spine.
Come out of this posture by planting your hands on either side of your right foot, then stepping back into Downward Facing Dog. Repeat the Extended Side Angle with the left foot forward.

17. Shoulder Stand (Salamba Sarvangasana)

Begin lying on your back with your arms at your sides. Bend your knees into your chest then extend them towards the sky.
Firmly ground down through your arms and as you press them into the floor, lift your hips to create a straight line from your torso to your toes.
For support, bring your hands to your lower back, with your fingertips pointing up toward your toes. Keep your elbows tucked in. Walk your hands up higher up on your back as you straighten your torso even more.
Hold the posture for a few breaths and slowly release with an exhale.

Beginner’s tip: get the same benefits of this inversion by practicing Legs Up the Wall (Viparita Karani) instead. Simply lie next to a wall, keeping your entire upper body on the ground, and extend your legs up the length of the wall with your body in the shape of an L.

18. Tree Pose (Vrksasana)

Begin standing with the feet together in a mountain pose. Root down into one foot as the other foot lifts. Place the sole of the lifted foot flat against the inner thigh or calf of the standing leg (never on the knee!).
Bring your hands with your palms together in front of your chest in a prayer position to help create balance.
When you gain stability, inhale and reach your arms up to the sky. Keep your gaze focused on an unmoving point.
Maintain a steady breath until you are ready to release the pose, placing the foot back down with an exhale.

19. Upward Facing Bow/ Wheel Pose (Chakrasana)

Start by lying on your back with your knees bent and the soles of your feet on the mat. Your feet should be hip-width apart.
Place your palms on either side of your head, with your fingertips pointing toward your toes. Keep your elbows hugging in and lift your hips. Engage your glutes and hamstrings to support your lower back.
Ground yourself equally into each hand and foot. Draw your shoulder blades together and open across your chest.
Stay for several breaths. When you are ready to release the posture, gently lower your hips to your mat with an exhale.

Beginner’s tip: if you are new to a yoga practice, try practicing bridge pose instead (find the pose below).

20. Extended Hand to Toe Pose (Utthita Hasta Padangusthasana)

Begin by standing in the mountain pose. Set your gaze on a non-moving point and root down into your left foot.
On your inhale, raise your right knee up towards your chest. Grasp your right big toe with the first two fingers of your right hand. As you exhale, rotate your bent knee and right arm out to the side.
Straighten the right leg and arm on your next inhale. Keep your gaze and breath steady.
To come out of the posture, bring the leg back in front of the body, and gently release it to your mat.

21. Plank Pose (Phalakasana)

Come into a push-up position with your shoulders directly over your wrists. Spread your fingers wide and grip your mat with your fingertips to engage your arm muscles.
Widen the space between your shoulder blades and reach the crown of the head forward to lengthen your spine. Pull your belly in and aim to keep the natural curves of your spine.
Engage your leg muscles by pulling up on your kneecaps and pressing back through your heels, as if there is an imaginary wall behind you.
Hold your plank for several breaths and release on an exhale, either lowering yourself to your stomach or flowing through to the posture in a sequence.

22. Bridge Pose (Setu Bhandasana)

Begin by lying on your back with your knees bent and soles of the feet on your mat, hip-width distance apart. Place your arms at your sides.
Ground down through your feet, arms, and upper back. Feel your glutes and hamstrings fire up as you lift your hips. Be mindful to keep your knees and toes pointing straight ahead.
To intensify the stretch in your shoulders, bring your hands underneath you and interlace the fingers.
Hold your Bridge pose for several breaths, then gently release your hands (if clasped beneath you) and your hips back to your starting position.

23. Happy Baby (Ananda Balasana)

Begin by lying on your back. Draw both knees in towards your chest. Flex your feet, so the soles of your feet are facing the sky.
Take hold of your big toes, ankles, or inner thighs and draw your knees toward the floor. Aim to keep the natural curves of your spine and draw your tailbone toward the floor.
Hold for several breaths. Try to soften the front of the hips with each exhalation. Exit the pose slowly, extending both legs back down to your mat.

24. Child’s Pose (Balasana)

Start in a kneeling position. Bring your big toes together and widen your knees.
Walk your hands forward, lowering your torso to rest between your thighs. Feel your forehead and your shins connected to the ground below you.
Sink your hips back towards your heels as your arms extend forward, creating length throughout your back body.
If you experience any discomfort in your shoulder, try a variation with your arms resting down by your sides instead. Stay in the Child’s pose for as many breaths as you want or need.

Disclaimer: While this article provides general information, it is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any new workout regimen.

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