Basic Yoga Poses For Beginners

If you are new to yoga it might seem difficult to get started. We are here to help you out! Here are a few basic yoga poses specifically for beginners to get acquainted with as they form the basis of nearly every yoga sequence. Try each of these poses for 6-10 deep breaths before moving on to the next one. 

Mountain Pose

Mountain Pose in Yoga

This pose strengthens your knees, ankles, thighs, abdomen and glutes. It also helps to improve your posture. You may relax your arms by your side, palms faced forward or lift them above your head, shoulders relaxed. 

Downward Dog

Downward dog pose

This is a very common pose and a basic to yoga. It gives a deep stretch for the back and builds upper body strength. 


warrior one yoga pose

This pose stretches the chest, neck, shoulder and belly. It also strengthens your thighs, calves and ankles. Make sure to ground your back heel and keep the lower back lengthened. 

Tree Pose

tree pose in yoga

This pose helps you focus on the moment and your breath. It's great for improving strength and balance. Make sure to place your foot above the knee. 

Bridge Pose

lady demonstration bridge pose

Bridge pose is great for building core and lower body strength. It stretches and strengthens your spine. Press your feet to the floor, breath and lift your hips. Press your chest up and your arms down.

Triangle Pose

triangle pose

Triangle Pose stretches the side of your body and strengthens your core. Make sure to do this one from both sides. Try to open your hips. 

Seated Twist

seated twist yoga pose

Strengthens your back, hips and shoulders. Cross your right leg over the left one, then place your left elbow on the outside of your right knee and your right hand on the floor behind you. Stay for 5-8 breaths and switch side. 


cobra pose

Lay face down on the floor. Lift your upper body, while pushing the shoulders back and activating your back. Squeeze your glutes. Opens the heart and stretches the back.  


crow pose

Start in downward dog pose. Then walk your feet forward until your knees touch your elbows. Bend your elbows a little, and lift your heels. Press the legs against the elbows and engage your abs. 

Always end your yoga practice in child's pose or just lying flat on the floor for a few minutes. Only focusing on your breath. 




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