10 Yoga Poses for Beginners to Start Your Journey

Embarking on a yoga journey can be both exciting and intimidating, especially for beginners. Yoga poses numerous physical and mental benefits, including improved flexibility, strength, relaxation, and stress relief. To help you get started, we’ve compiled a list of ten beginner-friendly yoga poses that will set the foundation for your practice. These poses are easy to learn and will help you build confidence as you progress.

1. Mountain Pose (Tadasana)

Benefits: Improves posture, strengthens thighs, knees, and ankles.

How to Do It:

1. Stand with your feet together, arms at your sides.
2. Distribute your weight evenly across both feet.
3. Inhale and reach your arms overhead, palms facing each other.
4. Lengthen through your spine and hold for 30 seconds to 1 minute.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Benefits: Stretches the hamstrings, calves, and shoulders; strengthens the arms and legs.

How to Do It:

1. Start on your hands and knees.
2. Tuck your toes under and lift your hips up and back.
3. Straighten your legs and press your heels towards the floor.
4. Hold for 1-3 minutes.

3. Child’s Pose (Balasana)

Benefits: Gently stretches the hips, thighs, and ankles; calms the mind.

How to Do It:

1. Kneel on the floor, big toes touching, and sit back on your heels.
2. Separate your knees about hip-width apart.
3. Exhale and lay your torso down between your thighs.
4. Extend your arms forward or place them alongside your body.
5. Hold for 1-3 minutes.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

Benefits: Increases flexibility in the spine, stretches the neck and torso.

How to Do It:

1. Start on your hands and knees.
2. Inhale, arch your back (cow pose), and lift your head and tailbone.
3. Exhale, round your back (cat pose), and tuck your chin to your chest.
4. Repeat for 1-2 minutes.

5. Warrior I (Virabhadrasana I)

Benefits: Strengthens the legs, opens the hips and chest.

How to Do It:

1. Stand with your feet hip-width apart.
2. Step your right foot forward about 4 feet and bend your knee.
3. Turn your left foot slightly inwards.
4. Raise your arms overhead, palms facing each other.
5. Hold for 30 seconds to 1 minute, then switch sides.

6. Warrior II (Virabhadrasana II)

Benefits: Strengthens the legs and arms, stretches the hips and groin.

How to Do It:

1. From Warrior I, open your hips and arms to the side.
2. Keep your front knee bent at a 90-degree angle.
3. Gaze over your front hand.
4. Hold for 30 seconds to 1 minute, then switch sides.

7. Tree Pose (Vrksasana)

Benefits: Improves balance, strengthens the legs and core.

How to Do It:

1. Stand with your feet together.
2. Shift your weight onto your left foot.
3. Place your right foot on your inner left thigh or calf.
4. Bring your hands to your heart or raise them overhead.
5. Hold for 30 seconds to 1 minute, then switch sides.

8. Bridge Pose (Setu Bandhasana)

Benefits: Strengthens the back, glutes, and hamstrings; opens the chest.

How to Do It:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms at your sides.
3. Press into your feet and lift your hips towards the ceiling.
4. Hold for 30 seconds to 1 minute.

9. Seated Forward Bend (Paschimottanasana)

Benefits: Stretches the spine, shoulders, and hamstrings; calms the mind.

How to Do It:

1. Sit with your legs extended in front of you.
2. Inhale, lengthen your spine, and reach your arms overhead.
3. Exhale, hinge at your hips, and reach for your feet.
4. Hold for 1-3 minutes.

10. Corpse Pose (Savasana)

Benefits: Promotes relaxation and stress relief.

How to Do It:

1. Lie flat on your back with your legs extended and arms at your sides.
2. Close your eyes and take slow, deep breaths.
3. Relax completely and hold for 5-10 minutes.