15 Yoga Poses for Beginners: Perfect for Starting Your Practice

If you're new to yoga, read through this list of 15 beginner friendly poses to help get you started in yoga reconnecting you to your body through, breathing and, stretching. Getting to know these common poses will help you build a foundation in yoga.

1. Mountain Pose (Tadasana)

This is a standing pose works on posture and balance.

• Stand with feet hip-width apart.

• Distribute your weight evenly on both feet.

• Relax your shoulders and lengthen your spine.

• Take deep breaths and feel grounded.

2. Downward-Facing Dog (Adho Mukha Svanasana)

This is a great full body stretch!

• Start on your hands and knees.

• Lift your hips toward the sky, forming an upside down V-shape.

• Press your heels toward the floor and relax your head between your arms.

3. Cat-Cow Pose (Marjaryasana/Bitilasana)

This is a great flexibility movement for your spine, releasing any built up tension in your back.

• Begin on all fours.

• Inhale, arch your back, lifting your head and tailbone (Cow).

• Exhale, round your spine, tucking your chin (Cat).

• Repeat for several breaths.

4. Child’s Pose (Balasana)

This is a gentle resting pose, best for closing practises.

• Kneel on the floor and sit back on your heels.

• Extend your arms forward and lower your forehead to the mat.

• Breathe deeply and relax your body.

5. Tree Pose (Vrksasana)

A balancing pose that strengthens legs.

• Stand tall and shift your weight to one leg.

• Place the sole of your other foot on your inner thigh or calf (avoid the knee).

• Bring your hands together at your chest or overhead.

• Focus on a point to help maintain balance.

6. Cobra Pose (Bhujangasana)

Opens up the chest and strengthens your back and shoulders.

• Lie face down with palms under your shoulders.

• Inhale and lift your chest while keeping your elbows close to your body.

• Keep your lower ribs on the mat and gaze slightly upward.

7. Bridge Pose (Setu Bandhasana)

Strengthens your back, glutes, and thighs while opening the chest.

• Lie on your back with knees bent and feet hip-width apart.

• Press into your feet and lift your hips.

• Clasp your hands under your back or keep arms by your sides.

8. Seated Forward Fold (Paschimottanasana)

Calms your mind, stretches your hamstrings, and spine.

• Sit with legs extended in front of you.

• Inhale and lengthen your spine.

• Exhale and fold forward from your hips, reaching toward your feet.

9. Warrior 1 (Virabhadrasana 1)

Builds strength, stability, and confidence.

• Step one foot forward and bend your front knee.

• Keep your back leg straight and your arms reaching overhead.

• Square your hips forward and breathe deeply.

10. Warrior 2 (Virabhadrasana 2)

Improves endurance, and focus, while stretching your legs, and hips.

• From Warrior I, open your hips and arms to the side.

• Keep your gaze over your front hand.

• Hold for several breaths before switching sides.

11. Triangle Pose (Trikonasana)

Increases flexibility in the sides of your body, and strengthens legs.

• From Warrior II, straighten your front leg.

• Reach forward, then lower your hand to your shin or the floor.

• Extend your other arm toward the sky and open your chest.

12. Easy Pose (Sukhasana)

A simple seated position that brings mindfulness, and calm breathing.

• Sit cross-legged with a straight spine.

• Rest your hands on your knees.

• Close your eyes and take slow, deep breaths.

13. Reclined Twist (Supta Matsyendrasana)

Gently stretches your spine, and helps with digestion.

• Lie on your back and bring your knees to your chest.

• Drop your knees to one side while keeping shoulders grounded.

• Extend your opposite arm and gaze toward it.

14. Legs-Up-the-Wall Pose (Viparita Karani)

A relaxing pose, that improves circulation.

• Sit sideways next to a wall.

• Swing your legs up and lie back with your hips close to the wall.

• Rest your arms by your sides and breathe slowly.

15. Corpse Pose (Savasana)

Encourages total relaxation. Also great for closing your practise and transitioning into meditation.

• Lie flat on your back with arms and legs comfortably apart.

• Close your eyes and focus on your breath.

• Stay for 5–10 minutes to allow your body to rest and reset.

Final Thoughts

Starting yoga doesn’t require fancy equipment or years of experience — just a little space, a comfortable mat, and a few minutes of your time each day. These beginner poses are a gentle way to release tension, boost flexibility, and calm your mind.

If you're ready to begin, start your practise with this Pro Yoga Mat With Alignment Lines. This is, eco friendly, non-slip, comes with alignment lines, and comes in various colours. Great for beginners.

Remember: Progress in yoga isn’t about doing everything right, it’s about showing up to your mat. Breathe, move slowly, and enjoy your practice.