8 Yoga Poses for Beginners

Last Updated On October 31, 2021

There are many great reasons to add yoga to your exercise routine. Yoga improves muscle tone, flexibility, and balance. It helps you relax and reduce stress, thanks in part to its signature pranayama breathing. Research has also shown that yogic practices reduce stress, anxiety, depression, and chronic pain. In addition help, you sleep better and enhance overall well-being and quality of life.

Ready to give it a try? Here are eight beginner poses — called "asanas" — recommended by yoga instructors.

1. Easy Pose

Easy Pose yoga position is sitting comfortably crossed-legged on the floor. You should feel at ease in the pose, so if you find that you can't sit straight or your knees are very high up, try sitting on a pillow to raise your hips. This pose is a great pose to begin any practice as it will help you calm the mind, open your hips and strengthen your back.

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2. Cat-Cow Pose

These two stretches are always done together and are a great way to learn how to connect movement with your breath, an essential aspect of yoga. These poses will help lubricate and mobilize your spine and increase your circulation.

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3. Mountain Pose

Don't be deceived by the simplicity of this pose. It's not just standing! This foundational standing pose is all about alignment and quiet strength. Practicing Mountain Pose strengthens the legs and improves your posture. If you have a solid Mountain pose, you can move into different standing poses with a reliable and confident foundation. It can be a little tricky to do this pose right initially, but it's worth it!

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4. Downward Facing Dog Pose

When learning this pose, it's good to start in an all-fours position. This pose is excellent for building strength in the upper body (the arms and shoulders) and stretches the whole back body. This pose is a very stimulating and energizing pose and is used frequently in yoga classes. Make sure you don't shift too much of your weight into your hands, keep it balanced.

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5. Child’s Pose

This resting pose is very healing and therapeutic. When practicing yoga, it's essential to have a posture that you can come back to rest. Here is where Child's Pose comes in. It's necessary to feel 100% comfortable in this pose, so it is essential to find a suitable variation for you.

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6. Cobra Pose

Another pose is used a lot in yoga classes. This gentle back-bend helps to stretch and open the chest. It's energizing and also gently strengthens the upper body.

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7. Staff Pose

This pose is the gateway pose to seated postures. Feeling strong and confident in this pose will provide a stable foundation for your seated poses. Discover your core here and improve its stability and strengthen your back.

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8. Half Lord of the Fishes Pose

This gentle pose is an excellent introduction to the twist poses in yoga. You can very naturally get into this pose after doing Staff Pose. It relieves tension in the back and improves the range of motion in your spine. Make sure you keep your spine long here, so if your back feels rounded, sit on something to raise your hips. You can also lengthen the bottom leg (left leg in the picture). This pose will also help to bring length to the spine.

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