If you are new to yoga, these yoga poses for beginners will show you some basic poses to ease you into yoga so that you can feel comfortable when doing it yourself at home.
It’s kind of difficult to reduce the over 250+ yoga poses to just a few but since this is a post for beginners, I will show you the very basic poses so you have an understanding and learn yoga the easy way.
Do these poses between 5-10 breathes and you would be well on your way to developing a good yoga habit… and body.
So, below are the 12 basic yoga poses for beginners. You don’t have to do everything as you see it in the image, listen to your body and do what you are comfortable with.
That’s the beauty of yoga.
It is suitable for any type of person and any kind of body.
Unlike weight training where you have to strain your body and feel the hurt. If you start to feel hurt during yoga, you are over-doing it.
Also get the right yoga mats and make sure it is of high quality so you wouldn’t feel any kind of discomfort when doing your poses.
I picked these poses for you because of their simplicity.
1. The Mountain Pose
This pose is pretty simple as you can see from the image above. It is the bases for all standing positions.
Stand on your feet. Make sure your legs are together and your hands on your sides.
Let your big toes touch each other and your heels apart from the other.
Lift and spread your toes wide, releasing them down to the ground, and root down through all four corners of your feet — the big toe mound, pinky toe mound, and the two outer edges of your heels.
Engage your thighs to lift your kneecaps slightly but don’t overextend your knees. Gently draw your energy in toward the mid-section of your body.
Find a neutral pelvis by lengthening your tailbone down toward the floor.
Draw your low ribs in to your body and press your shoulder blades into your back, lifting your sternum. Move your shoulders away from your ears, and broaden your collarbones.
Relax your arms by your sides and turn your palms to face forward to open up through your chest.
Bring your chin parallel to the floor and soften your face and jaw. Get tall from the soles of your feet up and out through the crown of your head.
Remain in the pose for 5 to 10 breaths.
2. Child’s Pose
Start by going on your hands and knees.
Spread your knees wide apart but let your big toes touch each other.
Rest your butt on your heels.
Stretch your hands in front of your body with your palms touching the mat.
Try and make your forehead touch the mat (If your forehead can’t reach the mat, that’s okay. Just reach the point you are comfortable with and as you continue, soon you would be able to touch the mat).
Hold the pose for 5-10 breaths.
3. Chair Pose
This is another pretty straightforward pose.
Start with the mountain pose and from that…
…sit on an imaginary chair while your upper torso is slightly bent forward.
Your big toes should be touching each other. If you can hold this pose for between 5-10 breaths without toppling over, you will gain exceptional balance.
4. Tree Pose
You see how the mountain pose can be a basis for all standing positions?
You can migrate from the mountain stand into the tree pose. (Which makes sense because you always find lots of trees around mountains 😉 ).
From the mountain pose, raise one of your legs and rest it on the other leg. (The sole of your raised foot should rest on the inner thigh of the grounded foot).
Hold the position for about 5-10 breathes.
When performing these poses don’t forget to breath well.
Yoga is meant to be relaxing.
You will need to change legs after your 5-10 breaths.
5. Warrior 1
Right from the mountain pose, attempt to do a semi-lunge but don’t go all through. Stop mid lunge.
Make sure your soles are firmly planted on the floor.
With your arms still raised in the air, bend backwards a little bit.
hold this position for 5-10 breaths.
The reason you bend backwards a little is so that you can stretch your whole torso, from the chest to your abdomen… and also try to get a straight spine.
You will feel a little fire behind the leg behind you.
You will have to change legs so that your other leg can get the same benefit.
6. Warrior 2
From the warrior 1 pose, spread your arms horizontally.
Let your back leg face outward at a 90 degrees angle.
Let your chest face the same direction as your left foot while your right foot stays in the same position from the warrior 1 pose.
Do the same thing for the other leg.
Hold this pose for about a minute.
7. Downward Dog
Start by going on your hands and knees. Let your wrists be aligned directly under your shoulders and your knees directly under your hips.
Stretch your elbows and relax your upper back.
Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones up toward the ceiling. Now press down equally through your heels and the palms of your hands.
Hold for 5-10 breaths.
To release, exhale as you gently bend your knees and come back to your hands and knees.
8. Cobra Pose
This pose is an easy one.
Lie down on your stomach and support yourself up a little with your hand.
Use your hands to lift your chest up, arching your back.
Make sure your legs are placed flat on your mat and your toes are pointing outward for a good stretch.
Hold the pose for about 5-10 breaths.
9. Cow Pose
Go on your hands and knees.
Then bend your back inward – towards the floor, keeping your head and neck facing up.
Don’t forget to breath well between these poses.
Let your toes point outward also.
Hold for about 10-50 breaths.
10. Cat Pose
This is the opposite of the cow pose.
Start by going on your hands and knees and while in this position, arc your back outwards – towards the ceiling – letting your head and neck drop.
Your toes pointing out.
Hold for about 10-50 breaths.
11. Plank Pose
This can be a little but challenging, especially if you are doing this for the first time as you will need endurance to keep going.
Lie on your stomach.
Then support your body horizontally by using only your forearms and your toes as you can see from the picture above.
Make sure your body is flat and in a horizontal position.
You will start to shake/vibrate if you haven’t done this before but it’s okay. You will have to get used to it.
The reason I added this here is because of the simplicity to perform.
Hold this pose for as long as your body can carry.
12. Corpse Pose
This is the easiest of all yoga poses for beginners because you are basically doing nothing.
Lie down on your back, like you are about to sleep, legs and arms slightly apart.
Your palms facing up.
Stay in this position for as long as you want or you can do it for any number of breaths you want.
I recommend breaths, like 50-100, since it is so easy to perform.
There you go
12 yoga poses for beginners you can start doing today. They are so simple and pack numerous health benefits in their simplicity.
You can also get a complete 6-piece yoga set.
If you have any questions about any of the poses here, please let me know in the comment section below.
And if you have any feedback, let me know also in the comment section.
Yoga for Weight Loss, Flexibility and Strength
Also, you can purchase the YOGA BIBLE for Weight Loss, Strength and Flexibility to get the full package that you can so at home anytime you wish.