15 yoga poses for beginners to start your wellness journey

Yoga is a lifestyle that brings three main benefits to the practitioner: physical, mental health, and emotional balance. If you are new to yoga, it is recommended that you start with poses suitable for beginners to build your strength, improve your flexibility, and create a strong foundation for the discipline of yoga throughout your life.
Among these beginner-friendly exercises, we will look at 15 easy yoga poses for beginners, and we will provide some ideas that may help you practice them safely at home or in class.

1. Mountain Pose (Tadasana)

Mountain Pose stands as one of the foundational yoga postures, often associated with beginners but, in reality, it is the base for nearly every standing yoga pose. Regular practice of it not only cultivates physical health, such as strength and balance but also mental tranquility and confidence, making you feel anchored in both your body and mind.

The benefits of the pose include the improvement of posture, strengthening of the thighs, knees, and ankles, as well as the development of body awareness and focus.

In order to execute it, one should: – Stand tall with feet hip-width apart, ensuring that you are grounded evenly through all four corners of your feet. – Engage your thighs, lengthen your spine, and lift your chest while simultaneously relaxing your shoulders away from your ears. – Keep your gaze straight ahead and take a few deep breaths.

Brand Tip: Besides being a starting point for a daily flow, Mountain Pose is also the moment when you gather strength, balance, and confidence, both physically and mentally. It’s like an anchor. Practicing it regularly not only makes you feel more grounded in your body and mind but also gives you the courage to move on to other postures. If you are setting up a daily flow, it’s customary to begin here and then move on to our Morning Yoga Routine for Energy and Focus to start your day with intention and focus.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Benefits of the Downward-Facing Dog yoga pose, as one of the most recognizable poses of yoga, include stretching your hamstrings, calves, and shoulders, and it also strengthens your arms, legs, and core. Besides that, it facilitates circulation, energizes the body, and offers a gentle inversion that refreshes the mind.
How to Do It: Begin in a plank position. Press your hands firmly into the floor. Tuck your toes and lift your hips up to the sky. This is an inverted “V” shape. Make sure your hands are at the same width as your shoulders and spread your fingers wide for safety. Keep your arms straight. Let your heels move toward the floor (there’s no need to touch), and maintain a loose neck as you look at your legs or stomach.
This pose is an essential yoga sequence in any yoga sequence, from invigorating morning flows to relaxing evening stretches. This is very useful for beginners. They can do it at home if they want to build up their strength and flexibility. If you are eager to find new energizing moves, the Energizing morning yoga sequence for better focus might be your choice. Also, you can combine it with Breathing Exercises for Stress Relief for a practice that brings back your body and mind.

3. Child’s Pose (Balasana)

Benefits: This is a simple and healing pose that can calm the mind and body, stretch the hips, thighs, and lower back, and invite a feeling of peacefulness. It is an excellent practice for times when you want to stop, breathe, and feel your breath again.

How to Do It: Get down on the floor and kneel. Make your big toes touch each other and keep your knees at a distance that is comfortable for you. Take a seat on your heels and then fold forward with your arms either stretched out in front or along your body. Put your forehead on the floor and close your eyes. Let your breath become slower and feel the tension disappearing with every exhale.

Child’s Pose is not just the next position after which a yogi rests. It’s your safe space throughout the yoga practice. It is perfect for relaxing after a day full of activities, regaining your energy between vigorous poses, or simply bringing awareness to your morning hours. Experiment with our Deep breathing for stress management and calm your body and mind with a short practice.

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

Benefits: This dynamic flow between two gentle poses helps warm up the spine, improve flexibility, and release tension that has been built up in the neck, shoulders, and back. It is particularly beneficial for office workers, athletes, or anyone who is stiff due to sitting for long periods of time.

How to Do It: Start on all fours with your wrists under your shoulders and your knees under your hips. Inhale as you drop your belly, lift your chest, and look slightly up (Cow Pose). Exhale as you round your back, tuck your chin to your chest, and pull your navel in (Cat Pose). Continue to flow gently between the two, coordinating each movement with your breath.

Cat-Cow Pose is not solely a warm-up — it’s a gentle reset for your body and mind. Just a few cycles can turn stiffness into comfort, making it a perfect start to your yoga practice or a mid-day stretch break. For a quick spine-friendly routine you can do anywhere, try our 10-Minute Yoga Stretch for Office Workers and combine it with these 15 beginner poses to build a strong, healthy posture.

5. Warrior I (Virabhadrasana I)

Benefits: Warrior I is a potent standing pose that strengthens your legs, tones your core, and opens your hips and chest. It facilitates balance, stability, and focus, hence, it is an excellent choice for nurturing both physical and mental resilience.

How to Do It: Step your right foot forward into a deep lunge, keeping your knee stacked above your ankle. Turn your back foot at a 45-degree angle, and press the outer edge of the mat firmly into it. With your palms facing each other, lift your arms overhead, lengthen your spine, and look straight ahead or a little upwards. Do it for a few breaths and then change sides.

Warrior I is not only a yoga pose – it is a vibe. It gives you the power to face the struggles of life with strength, elegance, and self-assurance. Add this posture to a daily practice like our Morning yoga flow to boost energy and sharpen focus, or combine it with Warrior II for a dynamic flow that builds endurance. Beginners trying to learn the basic postures should master this one as an essential step on their wellness journey.

6. Warrior II (Virabhadrasana II)

Benefits: Warrior II (Virabhadrasana II) strengthens your lower body, tones your arms, and increases stamina. It also opens your hips, stretches your inner thighs, and enhances focus – thus, it becomes a key pose for balance and endurance.

How to Do It: From Warrior I, turn your hips and shoulders to the side. Reach your arms out so they are parallel to the floor and face down. Look over your front hand. At the same time, push the outer edge of your back foot into the mat and keep your front knee bent directly above the ankle.

Warrior II signifies steadiness and determination. It’s an excellent pose for a strong foundation in your yoga journey. To flow that merges power and beauty, you can combine it with Triangle Pose and Tree Pose to challenge your balance and increase flexibility.

7. Triangle Pose (Trikonasana)

Benefits: It stretches the back of the legs, the hips, and the spine while promoting good digestion and creating stability. At the same time, it also energizes the legs, the shoulders, and the core.

How to Do It: Stand with your feet wide apart. Rotate your right foot out and your left foot slightly inward. Reach with your right arm forward and at your hip, lean down to grab your shin or ankle, simultaneously, support your left arm to the ceiling, and look there. Look up or forward, depending on what is best for your neck.

Triangle Pose is a total-body stretch that also improves posture, ideal for office workers and beginners. Try adding it to our 10-Minute Yoga Stretch for Office Workers for a quick, refreshing break that recharges both your body and mind.

8. Tree Pose (Vrksasana)

Benefits: Improves balance, strengthens legs, tones the core, and enhances concentration.

How to Do It: Stand tall, shifting weight onto one leg. Place the other foot on your calf or inner thigh (avoid the knee). Bring palms together at the chest or extend them overhead. Keep your gaze steady on a point in front of you.

Tree Pose is a symbol of balance and grounding. If you’re working on focus or stress relief, combine this pose with our Simple breathing techniques to ease stress for a mindful practice that keeps you centered throughout the day.

9. Bridge Pose (Setu Bandhasana)

Benefits: The Bridge Pose helps to firm the back, glutes, and hamstrings, also to open the chest, and to enhance spinal flexibility.

How to Do It:

Lying on your back with knees bent and feet hip-width apart.
Pushing your feet and arms down into the mat, raise your hips to the sky.
Keep your chin slightly tucked and your shoulders grounded.

The Bridge Pose is a great aid to the negative effects of sitting and poor posture. You can achieve a deep relaxation and spinal relief by using it in your evening wind-down routine along with Child’s Pose.

10. Seated Forward Bend (Paschimottanasana)

Benefits: Lengthen the spine, shoulders, and hamstrings, soothe the brain, and alleviate mild stress.

How to Do It: Start with your legs straight out before you. Breathe in to extend your spine, then breathe out as you fold forward from your hips, stretching out to your feet.

Seated Forward Bend is a stabilizing pose that is excellent for relaxing. Combine it with our Evening Yoga Flow for Better Sleep Improvement to get a calm and clear end to your day.

11. Cobra Pose (Bhujangasana)

Benefits: The Cobra Pose (Bhujangasana) not only fortifies your spine but also opens your chest, enhances your flexibility, and relieves your tiredness.

How to Do It:

Lie face down, placing your palms under your shoulders.
Using your hands, press to lift your chest, but make sure your elbows are slightly bent.
Maintenance of your shoulders in a relaxed state and look straight ahead.

Bhujangasana helps you achieve a good posture and keeps you energetic. The pose becomes more effective when combined with your Start your day right with morning yoga routine, thereby ensuring your day starts fresh.

12. Plank Pose

Benefits: Develops the abdominal, arm, shoulder, and back muscles, and at the same time, improves postural control and stamina.

How to Do It: Place your hands on the floor and walk your feet backward until your body makes a straight line from the top of your head to your heels. Breathe deeply and concentrate on your abdominal muscles while you keep your hips even and your shoulders on top of your wrists.

Plank Pose is the main source of power for both yoga and gym movements. Use it with our Core Strengthening Yoga Sequence to reach your goal twice as fast.

13. Low Lunge (Anjaneyasana)

Benefits: The exercise not only opens up the hips and stretches the quads and groin but also enhances balance and stability.

Instructions: Put one foot forward into a lunge, drop the back knee on the floor, and raise your arms up. Maintain an open chest and keep your shoulders relaxed.

Low Lunge works perfectly to loosen up the hip area, which is excellent for running and cycling. You can get a strong lower-body flow by combining it with Warrior I.

14. Happy Baby Pose (Ananda Balasana)

One of the main benefits of this exercise is the relief of lower back pains. The hips and the inner thighs are stretched as well, and also help to keep a person’s calm and relaxed.
Procedure: Step 1. Lay on your back. Step 2. Pull your knees up to your chest. Step 3. Grab the outer sides of your feet. Step 4. Slowly bring the knees toward the armpits.
The happy child is a playful pose and can become deeply restorative when done for stress relief. Make it part of our Bedtime Yoga Routine for Deep Sleep for the perfect nightly relaxation.

15. Corpse Pose (Savasana)

Benefits: Savasana reduces stress, promotes relaxation, and facilitates both physical and mental recovery.
Instructions:

Lie flat on the floor, back down.
Keep the arms relaxed at your side, and close your eyes.
Take a deep breath and release tension in your body.

Savasana is the perfect way to end the yoga session of any kind. If you want to immerse yourself more in the meditation, use our Guided Meditation for Beginners along with Savasana to make your practice last refreshed and renewed.