The 10 Best Yoga Poses For Beginners You Can Try At Home

Best Yoga Poses For Beginners Downward-Facing Dog Yoga Pose Adho Mukha Svanasana

Thinking about giving yoga a try for the first time? If you’re not yet familiar with yoga, you might feel intimidated and overwhelmed. But don’t fret. 

While there are complex yoga poses, there are also “gentle” exercises for beginners.

Yoga is associated with many physical and mental health benefits for people of all ages. It promotes flexibility and balance, good heart health, keeps you focused, relieves stress and physical pains, and so much more.1

Here, we listed down the ten best yoga poses to get you started. 

Either you can practice doing these before taking a yoga class, or you want to begin yoga at home, these poses can get you moving and excited as you roll out your yoga mat.

1. Mountain Pose (Tadasana)

Mountain Yoga Pose

The foundation of all standing poses is the mountain pose. It’s an excellent way to start, rest or work on your posture. It also tests your concentration and focus.

The basic steps include:

  • Stand tall with your feet firmly together. 
  • Bring together your big toes and heels touching.
  • Lift your kneecaps upward and turn your thighs inward.
  • Broaden your chest and lift the crown of your head. Breathe.

2. Plank Pose (Uttihita Chaturanga Dandasana)

Plank Pose Yoga Uttihita Chaturanga Dandasana

This pose works on your physical and core strength. It relieves back pain and can improve your mental well-being.

The basic steps include:

  • Set up a high plank with your wrists exactly beneath your shoulders and your elbows slightly bent.
  • Exhale, bend your elbows and drop your shoulders to match your elbows.
  • Squeeze your elbows close to your body.
  • Keep your upper body and legs off the ground. 
  • Continue as you broaden your chest and back. 
  • Breathe and come out of the pose.

3. Forward Fold (Uttanasana)

Forward Fold Yoga Pose Uttanasana

This is a full-body stretch that works on your hamstrings and calves. It also relieves back and neck tension. Traditionally, it can help alleviate insomnia.

The basic steps include:

  • Begin with Tadasana with hands at hips.
  • Fold your torso over your legs and bend your knees slightly.
  • Your hands may drop beside your feet or in front of you.
  • Inhale, and as you exhale, gradually straighten both legs. 
  • Lift your kneecaps and spiral your inner thighs back.
  • Exhale and stretch the torso down without rounding back. Lengthen your neck.
  • Inhale and come up.

4. Child’s Pose (Balasana)

Child Pose Yoga

This basic resting posture gives your whole body a gentle stretch. It also quiets the mind and breathes back its energy. It also relieves fatigue and back and neck pain.

The basic steps include:

  • Sit on your heels, knees apart, and head towards the floor.
  • Your arms can be in front of you, at your side, or beneath your forehead.
  • Inhale and hold the pose for 30 seconds to several minutes. 
  • Exhale, come out of the pose.

Read More: Best Yoga Poses For Upper Back Pain

5. Downward-Facing Dog (Adho Mukha Svanasana)

Best Yoga Poses For Beginners Downward-Facing Dog Yoga Pose Adho Mukha Svanasana

This resting pose also stretches your whole body while on all fours. Aside from improving your posture, this also helps promote blood circulation. It relieves headaches and neck tension. It can also reduce your anxiety. 

The basic steps include:

  • Get down on your hands and knees. 
  • Spread your hands wide and push your index and thumb into your mat.
  • Lift your tailbone and butt, bringing your hips upward. 
  • Straighten your legs and softly push your heels to the floor.
  • Maintain a straight back and your head between your arms.
  • Hold the pose for 5–10 deep breaths.
  • Exhale, come out of the pose. 

6. Crescent Lunge (Utthita Ashwa Sanchalanasana)

Crescent Lunge Yoga Pose Utthita Ashwa Sanchalanasana

Crescent Lunge is one of the most popular yoga pose for beginners. This pose tones your hips, thighs, and butt. It also improves your flexibility and balance.

The basic steps include:

  • From a low lunge, bring your back knee to the mat.
  • Inhale and stretch your arms overhead. 
  • As your feet press down to the mat, lift your fingers and chest to the ceiling.
  • Keep your arms parallel to your ears.
  • Exhale, release your hands down. 
  • Repeat on the other knee.

Read More: Best Yoga Poses for Lower Back Pain

7. Triangle (Trikonasana)

Triangle Yoga Pose Trikonasana

This pose strengthens your back, spine, legs, and other main body parts. It also gives your energy and reduces stress. It improves focus and concentration. 

Studies show that it can improve digestion and appetite, relieving acidity and flatulence.2

Basic steps include:

  • Stand straight with your legs apart.
  • Raise your right arm straight up and keep it parallel to your right ear as you inhale.
  • Bend your torso to the left as you exhale.
  • Simultaneously move your left arm down your leg to your ankle.
  • Your right arm should be straight as you lean your head to the left.
  • Hold the pose for 30 seconds.
  • Inhale, straighten and repeat the steps on the other side.

8. Warrior II (Virabhadrasana II)

Warrior 2 Yoga Pose Virabhadrasana 2

This pose stretches and strengthens your arms, shoulders, legs, neck, ankles, and back. If you’re feeling sluggish, this pose can help energize your tired limbs. It also improves circulation and respiration.

Basic steps include:

  • Stand wide with feet parallel and about mat-length apart. 
  • Extend your arms from your sides.
  • Make a 90-degree turn with your left foot, then bend your knee.
  • Keep your thigh parallel to the floor while the right leg is straight.
  • Point your left toes forward and right foot out. 
  • Your left heel should be parallel to your right foot’s arch.
  • Look to the left and over your fingers.
  • Hold for five breaths.
  • Exhale, and repeat on the other side.

9. Tree (Vrksasana)

Tree Yoga Pose Vrksasana

This pose may seem simple, but it requires coordination and balance. It can improve your stability and strengthen your core. It is beneficial if your work requires you to sit all day as it focuses on posture and alignment.

Basic steps include:

  • Get into position with a tadasana.
  • Bend your left leg and bring your right foot to the inside thigh of your left leg.
  • Keep your standing leg firmly on the mat as you find your balance.
  • Raise your hands in a prayer position or over your head if it feels easier.
  • Hold for 5 – 10 breaths.
  • Exhale and repeat on the other side.

10. Dancers Pose (Natarajasana)

Dancers Pose Yoga Natarajasana

This pose can increase energy, stamina, and confidence. It works your core and back while stretching your chest and shoulders.

Basic steps include:

  • Begin by standing with your feet together.
  • Bring your left foot toward your glutes. Lift your left foot toward the ceiling, grabbing the inner arch with your left hand. 
  • At the same time, extend your right arm upwards.
  • As you expand your chest and drag your raised leg up, actively press your right foot into the floor. 
  • Hold for 5 – 10 breaths.
  • Exhale and repeat on the other side.

Best Yoga Poses For Beginners – In Short

I hope you enjoy this list of the 10 best yoga poses for beginners! As you begin your yogic journey, learn to listen and respect your body’s limitations and inner wisdom. 

Yoga is not just a physical and mental exercise but also a way of life. Once you’ve decided to begin, get yourself into the right mindset. Yoga is about breathing, meditating, and creating freedom in your body.

Dr. Natalie Nevins, board-certified osteopathic family physician who also teaches Kundalini Yoga, explained how yoga creates union and harmony.3 

She said, “The purpose of yoga is to build strength, awareness, and harmony in both the mind and body.” 



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