While it might appear that yoga was created for Instagram influencers to strike meaningful poses on mountaintops, this ancient practice has actually existed for thousands of years and offers a wide array of health benefits.
Research indicates that yoga can help reduce anxiety, enhance cognitive performance, increase flexibility, alleviate pain, and decrease symptoms of depression.
Despite its numerous benefits, starting a yoga practice can feel daunting. While I’ve often heard “You don’t have to be flexible to do yoga,” it can be discouraging when you struggle with Downward Dog or feel miles away from touching your toes in a forward fold.
Luckily, yoga is accessible to individuals of all ages, flexibility levels, and fitness backgrounds. By practicing these basic yoga poses, you’ll build a solid foundation without risking injury.
The best part? You can practice each of these poses in the comfort of your own home. So, put on some comfortable clothing, play some calming music, and try these beginner-friendly yoga moves.
- Mountain Pose
Tadasana
At first glance, this may seem like a simple standing position, but it’s actually the cornerstone of all standing yoga poses. Mountain Pose heightens your body awareness and enhances your posture.
Stand with your feet close together, big toes touching. Distribute your body weight evenly between the balls and heels of your feet. Allow your knees to remain slightly bent and extend your upper body upward, as if a string is gently pulling you from the crown of your head.
While holding this pose, take deep breaths and notice the movement of your stomach just below the diaphragm with each inhalation.
Note: Throughout all the poses in this list, focus on maintaining deep, relaxed breathing. While it might seem obvious (“Of course I have to breathe during yoga!”), you’d be surprised at how often people hold their breath or breathe shallowly during practice. To sum it up: Keep breathing. Deeply.
2. Chair Pose
Utkatasana
Unfortunately, Chair Pose doesn’t involve using an actual chair or sitting down. On the bright side, it’s an excellent workout for your legs and core, and it gently boosts your heart rate and improves circulation.
If you experience any pressure or pain in your knees while in this position, try reducing the bend. You don’t need to squat all the way down to reap the benefits, so prioritize keeping the movement safe for your body.
Begin in Mountain Pose and extend your hands straight upward. As you bend your knees, maintain the sensation that your head is being gently lifted toward the ceiling.
With your hips moving backward, bend your knees as though you’re sitting in an imaginary chair. Aim to bring your thighs parallel to the floor if possible.
Throughout the pose, keep your arms extended overhead and hold the position for 30 to 60 seconds. If you can only manage 10 seconds with a slight knee bend, that’s perfectly fine too.
3. Downward Dog (or Downward Dog Using a Chair)
Uttana shishosana
If flexibility isn’t your forte (we understand), Downward Dog can sometimes feel like a frustrating pose. You’re not alone if your Down Dog resembles more of a Sad Dog That Just Wants to Lie Down. To improve your flexibility and ease into the pose, consider trying this modification using a chair.
Place your hands on the back of a chair, keeping your arms shoulder-width apart. Step your feet back until they are directly beneath your hips, forming a 90-degree angle with your body. Maintain this right-angle position and gently pull your hips and hands in opposite directions. Hold the pose for 30 to 60 seconds.
4. Warrior I
To progress to Downward Facing Dog, place your hands on the floor and walk your feet back until your body forms the same right angle. Extend your legs and reach your heels toward the floor.
Virabhadrasana I
To increase strength in the legs and continue to improve posture, try Warrior I. As you go into the pose, focus on keeping shoulders relaxed and the ribcage lifted.
Begin in Mountain Pose, then step your left leg back approximately 3 feet. Keep your feet parallel and facing forward as you bend your right leg into a mini-lunge, ensuring your knee remains aligned with your front foot and doesn’t extend beyond the toes.
Finally, extend your arms straight upward toward the ceiling, relaxing your shoulders away from your ears. Hold this pose for 30 to 60 seconds, or longer if comfortable. Repeat on the other side.5. Warrior II
5. Warrior II
Virabhadrasana II
If you enjoyed Warrior I, you’ll surely appreciate its sequel: Warrior II. This variation of the power pose enhances stamina and gently opens the hips. Try transitioning from Warrior I directly into Warrior II for a mini-flow.
Just like in Warrior I, stand with your feet about 3 feet apart. Rotate your back foot 90 degrees so that the front foot points forward and the back foot points to the side, allowing your hips to open sideways.
Bend your front knee, ensuring it doesn’t extend beyond your toes, and extend your arms out to the sides like a T, as if reaching for the walls with your fingertips. Keep your torso centered between both legs. Hold this pose for 30 to 60 seconds, then switch to the opposite side.
6. Tree Pose
Vrksasana
Yes, this may seem challenging, but you don’t need to bring your heel all the way up to your pelvis for Tree Pose to be effective. It’s perfect for enhancing strength and balance, and the key is to start small.
Begin in Mountain Pose and lift your right leg. Initially, position your right foot near your left ankle. Rotate your right leg outward from the hip. Keep a grounded feel in your left leg, maintain an upright posture, and work on balancing. If your balance feels solid, try raising your right leg higher.
If balance is a challenge, keep your right toe on the floor, which still shifts more weight onto the left side and aids in improving balance without the worry of toppling over. Hold the pose for at least 30 seconds, then switch to the other side.
7. Standing Half Forward Fold
Ardha Uttanasana
The Standing Half Forward Bend is an excellent pose for improving hamstring flexibility and is a great choice for those who find it challenging to touch their toes. Even if you can already reach your toes, this elongating posture serves as a good warm-up for poses requiring greater flexibility.
Begin in Mountain Pose and bend forward halfway, maintaining a straight back. Place your hands on your thighs, shins, or the floor, depending on your level of flexibility. Use your hands to gently press against your thighs, shins, or the floor to further lengthen your spine.
Take a few deep breaths in this extended position. Then, relax your arms and back, and gradually roll back up to Mountain Pose.
8. Kneeling Lunge
Anjaneyasana
If you spend most of your day sitting, this pose is an excellent way to stretch out tight muscles. It effectively opens up the hips, quads, and hamstrings, providing a satisfying release.
Begin on the floor. Kneel and bring your right leg forward, placing your hands on either side of your right foot. Slide your left leg back until you feel a comfortable stretch.
If your flexibility is limited, consider using yoga blocks under your hands for support. Ensure that your right knee does not extend past your toes. Hold the pose for at least 30 seconds, then repeat on the other side.
9. Supported Bridge Pose
Setubandha
Bridge Pose enhances spinal flexibility and strengthens the core. While it might feel a bit awkward initially, with practice, you’ll begin to experience the invigorating benefits of this posture, including increased blood flow to the heart.
Lie on your back with your knees bent and feet hip-width apart on the floor. Lift your hips, engaging your quads, hamstrings, and glutes as you draw them toward the ceiling. Hold the pose for 30 to 60 seconds, then slowly and gently lower your hips back to the floor.
10. Bound Angle Pose
Baddha Konasana
This simple pose is ideal for opening the hips and counteracting the effects of a day spent sitting at a computer. As you settle into this pose, avoid forcing any movements. Stretch only to the point where you feel a gentle pull without experiencing discomfort or pain.
If your hips or hamstrings are tight, consider sitting on a low pillow or blanket to elevate your hips. Bend your legs so that your feet come together, then gently move them closer to your hips. Hold onto the big toe of each foot and lightly pull outward.
Allow your knees to relax toward the floor, keeping your ribcage, spine, and neck lifted. Don’t force your knees down; if they don’t touch the floor now, that’s perfectly okay. Focus on letting the muscles in your legs relax, and over time, your flexibility will naturally improve.
11. Seated Forward Fold
Paschimottanasana
This pose provides an excellent stretch for the back and hamstrings while also offering an opportunity to refocus on your breath and calm your mind. If you’re not very flexible, using a scarf, towel, or strap can help you maximize the benefits of this forward bend.
Begin by sitting on the floor with your legs extended straight in front of you. Maintain an upright posture as you bend at the hips and reach toward your toes. If you can’t quite reach them, use a towel or strap to assist. Avoid collapsing your body onto your legs.
Keep your ribcage lifted and shoulders relaxed as you stretch toward your toes, feeling the extension in your legs.
12. Lion Pose
Simhasana
Although these poses are straightforward, they can still pose a challenge. While concentrating on relaxing various parts of your body, tension can easily sneak into your jaw and tongue. To add a playful element and engage smaller muscles, try Lion Pose.
Sit cross-legged on the floor with your ribcage lifted. Inhale deeply through your nose. As you exhale, open your mouth wide and stick out your tongue, letting out a “haaa” sound. Repeat this as many times as you wish—it’s surprisingly therapeutic.
13. Cat Pose
Marjaryasana
Cat Pose, followed by Cow Pose, offers a fantastic stretch that feels like a gentle massage for the spine. Focus on maintaining deep, relaxed breathing to enhance your stretch.
Start on the floor in a tabletop position with your hands and knees grounded. As you exhale, arch your back toward the ceiling, letting your head drop gently toward the floor. Inhale as you return your spine to a neutral position.
Avoid forcing any movements; instead, gently arch your spine to improve flexibility and release tension. Repeat this motion at least three times or as often as feels comfortable for you.
14. Cow Pose
Bitilasana
Cow Pose gently stretches the abdomen and enhances spinal flexibility, making it a perfect complement to Cat Pose for a smooth, easy flow.
Begin on the floor in a tabletop position with your hands and knees. As you inhale, lift your sitting bones toward the ceiling and draw your chest forward, allowing your belly to drop toward the floor. On the exhale, return to a neutral position, or transition into Cat Pose to increase your range of motion.
15. Inverted Leg Stretch Pose
Viparita Karani
For those new to yoga, the thought of attempting headstands might be intimidating. However, you can experience similar benefits of inverted poses by practicing Legs Up the Wall Pose.
This pose boosts circulation to your chest and gently stretches the legs and lower back. It’s very calming and can be done anywhere you have access to a wall.
Place folded blankets under your pelvis for support, about 5 to 6 inches away from the wall. Lie on your back on the support, then extend your legs up the wall so they’re straight and vertical, if possible.
If the stretch feels too intense, move a few inches further from the wall. If it’s too mild, shift closer. Allow your hips and shoulders to relax into the floor as your legs rest against the wall.
Hold the pose for at least one minute, and extend up to 15 minutes if comfortable.
16. Child’s Pose
Balasana
You can incorporate Child’s Pose at the end of your practice or whenever you need a pause. This pose gently stretches the back and provides an opportunity to refocus on your breath and unwind.
Begin by kneeling on the floor with your big toes touching and your knees about hip-width apart. Sit back onto your heels and lower your upper body between your thighs. Visualize lengthening your spine and relaxing your shoulders as you settle into the pose.
Hold the position for at least 30 seconds, or longer if desired—even up to 30 minutes. Take this time to breathe deeply and appreciate your effort in trying something new.
Extra Advice for Beginner Yogis
Understanding these yoga fundamentals will simplify your experience in joining a class, whether it’s in-person or online. Armed with these additional tips, you’ll be able to enter the class with a high level of confidence.
Give hatha yoga a try
Hatha yoga is often criticized for being “slow,” but its focus is intentionally more deliberate. Instead of raising your heart rate through high-intensity flows, Hatha Yoga allows you more time to explore each pose before transitioning to the next.
If a Hatha class isn’t available, there’s no need to stress. Vinyasa yoga can vary in intensity depending on the class and instructor. Consider attending a free trial session before making a significant commitment—this is a useful approach for any style of yoga.
Consider skipping hot yoga
For those just starting out, hot yoga or Bikram yoga might be overwhelming. The temperatures can soar to 90°F (32°C) or higher, making it challenging to simply stand still, let alone move through the poses. You might also experience dizziness and an increased heart rate, which isn’t ideal. Begin with classes at room temperature and gradually progress as you gain more experience.
Embrace the confidence to showcase your body.
You don’t have to wear hot pants or go shirtless, but don’t hesitate to choose form-fitting clothing that allows for easy movement.
Your instructor is there to help guide you through the poses and make gentle corrections to your form. Wearing loose clothing can make it difficult for them to assess your posture and offer adjustments (not to mention, you probably don’t want your shirt riding up during Down Dog).
Feel free to flaunt your figure or opt for a comfortably snug shirt—whatever makes you feel at ease.
Bring water
Even though this isn’t boot camp, expect to sweat. Yoga can be intense, so remember to bring water to stay hydrated and healthy throughout the class.
If a class isn’t a good fit for you, don’t hesitate to leave.
There are plenty of wonderful yoga instructors, but some may not suit your style. If you don’t connect with the teacher, try another class. Seek out an instructor who is engaged and interactive with students.
As a beginner, you might not be able to perform all the poses perfectly. A good instructor should assist you with alternative positions or gently guide you into the correct posture.
If your instructor isn’t supportive when needed—or if they’re overly attentive and focus too much on newcomers—don’t hesitate to roll up your mat and leave the session.
You might pass gas (it’s not the end of the world)
Farting during yoga is a common joke, but there’s some truth to it. You might pass gas, and that’s perfectly fine. In yoga, the focus is on tuning into your own body throughout the practice.
This means participants are concentrating on their own experience rather than judging others—gas included. If you do happen to fart, just say excuse me and continue with your practice, or share a laugh about it!
It’s perfectly fine if yoga isn’t your thing.
Yoga is a fantastic form of exercise, but it might not suit everyone. It’s beneficial to give it a try due to its numerous physical and mental advantages. However, yoga isn’t for everyone. If you’ve attended a class and tried some at-home sessions and still don’t feel drawn to it, it’s okay to move on.
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