Top 10 yoga poses for beginners


Yoga is a great way to move your body in a healthy way and feel better. However, there are some poses that are more difficult than others, even for advanced yogis. If you’re new to yoga or just starting out with a new routine, try these 10 poses that will help build strength and flexibility through proper form:

Child’s Pose

Child’s Pose is a resting pose that can be used to calm the mind and body. It also makes for a great meditation technique, as it allows you to focus on your breath while stretching out your back and shoulders. Child’s Pose can help relieve stress, anxiety, back pain and digestive issues by encouraging deep breathing throughout the body.

Downward-Facing Dog

Downward-Facing Dog is one of the most famous poses in yoga. It’s a pose that everyone should know how to do, but it can be tricky for beginners. Here are some tips on how to get into it and hold it correctly:

  • From plank position (with your feet on the floor), bend one knee at a time so that both legs are straight.
  • Lower down until your hands are flat on the mat with fingers spread wide apart and palms facing down. Make sure not to let your heels come up off of the floor or let them roll inward toward each other; they should stay parallel with each other throughout this move! If you want more challenge, try pressing back into downward dog while keeping those toes pointed forward instead of curling them under as usual.* To come out of this pose slowly walk yourself forward until all fours again before returning back into plank position.* Now take some time practicing doing these steps over again so that next time when someone asks “How do I get into downward facing dog?” You will know exactly what answer they need!

Standing Forward Fold

Standing Forward Fold:

Standing forward folds are a great pose for beginners because they allow you to stretch your hamstrings, calves and back. This way, you can open up tight areas of your body without having to go into deep stretches right away. To do this pose, stand with your feet hip-width apart and fold over like a rag doll until your hands reach the ground (or as far as they will comfortably go). Then try to straighten out one leg at a time until both legs are straight but not locked. If this feels too difficult for you then simply bend both knees slightly instead of extending them completely like in some other versions of this pose where people may even sit down on their heels!

Benefits: – Improves flexibility in hamstrings and calf muscles – Stretches spine – Good for digestion

Triangle Pose

Triangle Pose

This pose is a great way to stretch the sides of your body, including your shoulders, chest and inner thighs. It also helps strengthen the ankles and calves.

Hold for 30 seconds to 1 minute on each side.

Eagle Pose (Garudasana)

Begin by kneeling and placing your hands on the floor. Make sure to have good posture and straighten your back. Next, lift one leg off of the ground, straighten it out and bring it forward so that it’s in line with your body. If you need help balancing, place a block or pillow under your raised foot for support (you can also use something like a wall if there isn’t anything else around).

Once in this position with both knees bent at 90 degrees or more (depending on how flexible you are), slowly lift up into an inverted V-shaped position where only one foot remains on top while both hips come off of the floor as high as possible–your head should be looking down toward where those feet are touching rather than straight ahead at all times during this pose! Hold this pose for 15 seconds before returning back down slowly with control until both feet touch again; repeat five times total for best results!

Warrior 1 (Virabhadrasana I)

Warrior 1 (Virabhadrasana I)

Warrior 1 is a good pose to practice balance, improve your posture and increase flexibility in the hips. It also helps you develop focus and breath control. In order to do this pose correctly, you’ll need to have good balance on both legs while holding one arm straight out in front of you with the palm facing down. The other arm should be bent at 90 degrees with the elbow pointing toward the sky as if it were holding a sword or staff. Try slowly raising up onto one leg into Warrior 1 position then hold for 5 seconds before switching sides so that both legs are off the ground at once!

Warrior 2 (Virabhadrasana II)

Warrior 2 is a great pose for beginners. It’s a good balance pose, and it helps strengthen your hips and thighs. Warrior 2 can also help improve your posture, which can relieve lower back pain.

If you’re new to yoga, this is a great pose to start with because it’s not too difficult or complicated–you don’t have to worry about balancing on one leg or anything like that! You just need to step forward with one foot about three feet away from where the other foot is planted on the mat (or floor). Then place both hands on top of each other in front of your chest with palms facing down towards the floor; straighten out both legs so they’re parallel with each other; tilt slightly forward at the waist but keep looking straight ahead; raise up onto tip-toes if possible while keeping heels flat against ground; breathe deeply through nose as slowly exhale all air out through mouth…and then repeat all steps again

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

  • How to do it: Start in a seated position and bring your right leg under your left. Cross it over, resting on the outside of your left thigh. Bring your hands behind you, then place them on top of each other with palms facing up.
  • Why it’s good for beginners: This is an easy way to find balance without too much effort or strain on your body–you’re just crossing one leg over another and sitting upright! It also helps strengthen ankles, knees, hips and back muscles as well as improve flexibility in those areas.
  • What if I can’t do this pose? If it hurts when moving into this position then try slowly moving into Half Happy Baby (Apanasana) instead – bend at the waist towards one side while keeping both legs straight out behind you until they are parallel with each other; sit down onto only one buttock at first so that there isn’t any pressure against the lower back before sitting down fully onto both butts once again when ready.”

Bridge Pose (Setu Bandhasana)

Bridge pose is a great way to open up the chest and shoulders. It’s also an excellent way to relieve back pain, as it stretches the spine and hips. If you have lower back tension, bridge pose can help release it.

Begin by lying on your back with knees bent, feet flat on the floor hip-width apart (or slightly wider). Place hands under shoulders with palms facing down; gently press into fingers so they lift off mat slightly. Inhale as you lift pelvis up toward ceiling while keeping waist on floor; keep head in line with spine throughout exercise. Exhale as you lower back down onto mat slowly until breath returns naturally–do not force movement or hold position longer than 30 seconds per rep! Repeat 2-4 times for best results!

Yoga is a great way to move your body in a healthy way and feel better.

Yoga is a great way to move your body in a healthy way and feel better. Yoga can help you feel more relaxed, reduce stress, improve flexibility and strength, and even improve balance.

  • If you’re new to yoga or want to try something different from what you’ve tried before: Try some basic poses! There are many ways to get started with yoga–you don’t need any equipment other than yourself (and maybe some socks if it’s cold).
  • If this is something that interests you but doesn’t sound like something that would work for your schedule: Don’t worry! There are plenty of ways to incorporate small amounts of movement into daily life without having set times set aside just for doing so–for example taking breaks throughout the day where instead of sitting down at work/school/etc., try standing up instead! Or even just walking around when possible instead of taking breaks only when necessary; these things may seem minor but they make all the difference during long periods spent sitting down which can cause stiffness later on down road due to lack of movement throughout day.”


We hope that this list has inspired you to try some new yoga poses. The great thing about yoga is that it can help you feel better, no matter where you’re at in life. Whether you’re looking for a way to relax after a stressful day or improve your physical fitness level, yoga has something for everyone!

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