Planning to start yoga?
These poses will help you build strength, flexibility, and balance while calming your mind and body.
Sounds great?
Let’s get started on your yoga journey and explore these easy poses that anyone can do!
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1. Mountain Pose (Tadasana)
Mountain Pose is a foundational yoga pose that helps you develop proper alignment and awareness of your body.
To do Mountain Pose, stand with your feet together or hip-width apart. Distribute your weight evenly across both feet, grounding yourself firmly into the floor.
Engage your thigh muscles and lift your kneecaps without locking your knees. As you do this, draw your belly button in towards your spine, engaging your core.
Roll your shoulders back and down, letting your arms hang naturally by your sides with your palms facing forward.
Lift the crown of your head towards the ceiling, elongating your spine and creating a straight line from your head to your heels.
Focus on your breath, taking slow, deep breaths in and out. Mountain Pose may seem simple, but it’s powerful in helping you find balance and connect with your body.
Practicing this pose regularly can improve your posture and create a strong foundation for more advanced yoga poses.
Remember to stay present and focus on the alignment of your body, feeling how each part supports the others.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a great pose for stretching and strengthening your entire body.
To get into Downward-Facing Dog, start on your hands and knees in a tabletop position. Place your hands shoulder-width apart with your fingers spread wide, and your knees directly under your hips.
Tuck your toes under and lift your hips up towards the ceiling, straightening your legs as much as possible.
Your body should form an inverted V shape. Press firmly into your hands, pushing your chest towards your thighs and drawing your shoulders away from your ears.
If your hamstrings are tight, you can keep a slight bend in your knees. As you hold the pose, engage your core and take deep breaths, feeling the stretch along your spine, shoulders, and the backs of your legs.
Downward-Facing Dog is a great way to energize your body and build strength in your arms, shoulders, and legs. It also helps improve flexibility and can be a wonderful way to reset and refocus during your yoga practice.
3. Child’s Pose (Balasana)
Child’s Pose is a restful yoga pose that allows you to relax and stretch your back, hips, and shoulders.
To enter Child’s Pose, start by kneeling on your mat with your big toes touching and your knees spread apart. Sit back on your heels and extend your arms forward, reaching towards the top of your mat.
Allow your chest to rest between your thighs and your forehead to come down to the mat. If this feels uncomfortable, you can bring your knees closer together or use a pillow or blanket under your chest for support.
As you settle into the pose, focus on your breathing, taking slow, deep breaths in and out.
With each exhale, feel your body relax and melt deeper into the mat. Child’s Pose is a great way to release tension in your back and shoulders while calming your mind.
It’s a pose you can come back to anytime you need a break during your yoga practice, providing a moment of rest and rejuvenation.
4. Warrior I (Virabhadrasana I)
Warrior I is a powerful pose that helps build strength and focus. To practice Warrior I, start in a standing position at the top of your mat.
Step your left foot back about three to four feet, angling your left toes out slightly. Bend your right knee so it’s directly over your right ankle, ensuring your knee doesn’t go past your toes.
Keep your left leg straight and press firmly into the outer edge of your left foot. As you find your balance, square your hips and shoulders to the front of your mat. Raise your arms overhead with your palms facing each other, reaching up through your fingertips.
Keep your gaze forward, looking straight ahead or slightly up if it’s comfortable for your neck. As you hold the pose, engage your core and breathe deeply, feeling the strength and energy in your legs and arms.
Warrior I helps build strength in your legs, shoulders, and arms while improving balance and concentration. It’s a powerful pose that embodies strength and stability, making it a great addition to any yoga practice.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose is a gentle flow between two poses that helps warm up your spine and improve flexibility.
To begin, start on your hands and knees in a tabletop position. Make sure your wrists are directly under your shoulders and your knees are under your hips.
As you inhale, arch your back, dropping your belly towards the mat while lifting your head and tailbone towards the ceiling—this is Cow Pose.
On your exhale, round your spine towards the ceiling, tucking your chin to your chest and drawing your belly button towards your spine—this is Cat Pose.
Continue to flow between these two poses with your breath, inhaling as you move into Cow Pose and exhaling as you transition into Cat Pose.
Cat-Cow Pose helps to release tension in your back and neck while increasing flexibility in your spine.
It’s a simple yet effective way to warm up your body at the beginning of your yoga practice or to relieve stiffness and discomfort throughout the day.
Remember to move slowly and with intention, feeling each movement as you breathe deeply.
6. Tree Pose (Vrksasana)
Tree Pose is a balancing pose that helps improve focus, stability, and concentration. To practice Tree Pose, start by standing tall in Mountain Pose with your feet together. Shift your weight onto your right foot, grounding firmly into the floor.
Bring your left foot to rest on your right inner thigh, calf, or ankle—avoiding placing it directly on your knee.
Find a spot to focus on in front of you to help with balance. Bring your hands together in front of your chest in a prayer position, or raise them overhead with your palms facing each other.
Engage your core and keep your gaze steady, focusing on your breath and maintaining your balance.
If you wobble or lose your balance, that’s okay—just reset and try again. Tree Pose helps strengthen your legs and core while improving balance and concentration.
It’s a great pose to practice if you’re looking to enhance your focus and stability, both on and off the mat.
7. Cobra Pose (Bhujangasana)
Cobra Pose is a gentle backbend that helps strengthen your back muscles and open your chest.
To practice Cobra Pose, lie face down on your mat with your legs extended behind you and your feet hip-width apart.
Place your hands under your shoulders with your elbows close to your body. As you inhale, press into your hands and lift your chest off the mat, keeping your elbows slightly bent and your shoulders relaxed away from your ears.
Keep your gaze forward or slightly upward, and avoid straining your neck. Engage your core and lower back muscles, lifting your chest a little higher if it feels comfortable. Hold the pose for a few breaths, feeling the stretch in your chest and the strength in your back.
As you exhale, lower your chest back down to the mat. Cobra Pose is a great way to strengthen your back and improve posture, and it can also help relieve tension in your shoulders and chest.
Remember to move with your breath and listen to your body, only going as far as feels comfortable for you.
8. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a calming pose that helps stretch your hamstrings, lower back, and shoulders.
To practice Seated Forward Bend, sit on your mat with your legs extended straight in front of you.
Flex your feet, keeping your toes pointing up towards the ceiling. As you inhale, lengthen your spine, sitting up tall.
As you exhale, hinge at your hips and slowly fold forward, reaching towards your feet or ankles.
If you can’t reach your feet, that’s okay—you can rest your hands on your shins or use a yoga strap around your feet for support. Keep your back long and avoid rounding your spine as you fold.
Focus on your breath, taking slow, deep breaths and allowing your body to relax with each exhale.
Seated Forward Bend is a great pose for calming your mind and stretching your hamstrings and lower back.
It’s also a wonderful way to end your yoga practice, helping you to relax and release any remaining tension in your body.
Remember to move gently and listen to your body, only going as far as feels comfortable for you.
9. Bridge Pose (Setu Bandhasana)
Bridge Pose is a great beginner pose that helps open up the chest and stretch the spine, while also strengthening the legs and glutes.
To practice Bridge Pose, lie on your back with your knees bent and your feet hip-width apart, flat on the mat.
Your arms should rest alongside your body, palms facing down. Walk your feet in close to your hips so that your fingertips can just graze your heels.
As you inhale, press firmly into your feet and lift your hips toward the ceiling. Keep your knees directly over your ankles, and engage your glutes and thighs to support the lift.
Clasp your hands underneath your back, straightening your arms and rolling your shoulders underneath you to open your chest.
Hold the pose for a few breaths, maintaining a strong engagement in your legs and core.
As you exhale, slowly lower your hips back down to the mat. Bridge Pose is excellent for strengthening your back, glutes, and hamstrings, and can also help alleviate lower back pain and improve posture.
10. Corpse Pose (Savasana)
Corpse Pose is a relaxing and restorative pose often practiced at the end of a yoga session.
It helps your body and mind fully relax, integrating the benefits of your practice. To enter Corpse Pose, lie flat on your back with your legs extended and your feet about hip-width apart.
Let your feet fall open naturally, and rest your arms alongside your body with your palms facing up.
Close your eyes and take a deep breath in, then exhale fully, letting your entire body relax into the mat.
Focus on your breath, allowing it to flow naturally without any effort. As you breathe, scan your body from head to toe, releasing any tension you might be holding onto.
Stay in this pose for at least a few minutes, letting your body absorb the benefits of your yoga practice.
Corpse Pose is essential for relaxation and helps calm the nervous system, reduce stress, and promote a sense of peace and well-being.
It’s a great way to end your practice and transition back into your day with a clear mind and relaxed body.
Final Thoughts
By practicing these yoga poses regularly, you’ll start to build a strong foundation for your yoga practice.
Remember, the key is consistency and listening to your body, making adjustments as needed to ensure each pose feels comfortable and safe for you.
Enjoy your journey with yoga!
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