11 of the best yoga poses for beginners
Begin your yoga journey with these basic poses
Yoga isn’t all about twisting like a pretzel and learning to stand on your head. In fact, the majority of most yoga classes will be made up of really basic and accessible poses.
If you’re a beginner, here are 11 of the best yoga poses you can do to practice. And the best news? You can do them anywhere!
List of exercises
What you'll need
- Yoga mat
- Yoga blocks or a small firm cushion (optional)
Download the exercises in PDF
1. Mountain pose
Mountain Pose is great for getting centered both during and before starting your practice. It’s also a way to tune in with your breath any time of day - whether you’re practicing a full sequence or not!
How to do it
Simply stand with your feet hip-width apart, bring your hands to your sides - palms open and facing forwards -, keep your spine long and breathe.
You can play around with this pose by closing your eyes and shifting weight from one foot to the other, backward and forwards, and try to find your center of gravity.
Duration
Stay here for 2-3 minutes and just start connecting to your body.
2. Tree Pose
Tree Pose is one of the most straightforward balancing postures. It helps to strengthen your legs and core muscles, whilst at the same time opening your hips and stretching the muscles of your inner thigh and groin.
How to do it
From Mountain Pose, bring your weight into the right foot. From here, you can come up onto the toes of your left foot (bringing the heel to your right calf), place the entire left foot on the right calf, or all the way up to your inner thigh - you will probably need to use your hands to place your foot here!
Put your hands in a prayer position in front of your heart or lift them over your head.
Duration
Aim for between 30 seconds to 2 minutes on each side.
3. Boat pose
Boat Pose is an achievable position for creating lots of core engagement. It strengthens your abs, quads, as well as muscles in your hips and back.
How to do it
Start by sitting on your mat, then lift your feet to bring your shins parallel with the ground.
Point your toes away and lean backward to enable you to keep a straight spine, then bring your hands alongside your shins.
Squeeze that core!
Duration
Stay here for 5-10 breaths. For an extra workout, go from boat pose to low boat pose (hovering the torso and legs just above the ground) then back up again. por encima del suelo) y luego vuelve a subir.
4. Chair pose
Chair Pose is great for strengthening the glutes and quads. It also activates your back muscles, core and arms.
How to do it
Start from standing and squat down as though you’re going to sit in a chair.
Hover just above your “chair” and bring the arms overhead as though you’re holding a beach ball.
Alternatively, you could bring your hands to a prayer position at your heart.
Duration
Permanece en esta posición durante un mínimo de 5-10 respiraciones lentas y profundas.
5. Downward dog
La postura del perro boca abajo se conoce como una posición reparadora, pero puede ser necesario practicar un poco para que se sienta así. Es una forma maravillosa de estirar los isquiotibiales y fortalecer los brazos.
How to do it
Start from all fours, then tuck your toes and lift your hips towards the sky. Bend your knees as much as you need to in order to keep your spine straight, and let your head rest between your biceps.
You could try deeply bending one knee at a time for a little more hamstring loving.
Duration
Permanece en esta posición durante un mínimo de 5-10 respiraciones lentas y profundas.
6. Cobra pose
Cobra Pose is a great way to open the chest and shoulders after a long day of sitting or slouching - something that we’re all guilty of!
How to do it
Start by laying on your belly and bringing your hands just above your shoulders, palms facing down. Push into your hands to lift your chest away from the mat but keep a deep bend in your elbow - and gaze ahead.
If you would like to increase the stretch, come into Upward-Facing Dog by straightening the arms completely and lifting the knees away from the mat.
Duration
Stay here for a few deep breaths to open the chest.
7. Warrior 1
A popular pose in many classes for good reason - it’s easy, effective, and makes you feel strong. Start in Mountain Pose, then take a big step back with the right foot. Keep a 90-degree bend in the left knee as you turn your right foot out to a 45-degree angle - keeping the right leg straight. Lift your arms overhead, engage your core, and keep your gaze soft.
How to do it
Start in Mountain Pose, then take a big step back with the right foot. Keep a 90-degree bend in the left knee as you turn your right foot out to a 45-degree angle - keeping the right leg straight.
Lift your arms overhead, engage your core, and keep your gaze soft.
If you have any knee pain in the back leg, turn your toes to face forwards again.
Duration
Stay here for 5-10 breaths before repeating on the other side.
8. Guerrero 2
Warrior II is an easy pose to transition into following Warrior I, and is a gentle pose for opening the hips and strengthening the legs.
How to do it
From Warrior I, with your left foot in front, simply turn your right foot to 90-degrees as you turn your torso to face the side of your mat.
Open your arms out wide in opposite directions and gaze over your left hand.
Duration
Stay here for 5-10 breaths before repeating on the other side.
9. Postura del triángulo
Triangle Pose feels great for the entire body. You’ll gain core strength, open the chest, and stretch the muscles in the legs.
How to do it
From Warrior II, with your left foot in front, straighten the left knee and bring your right foot just a little bit closer towards the midline.
Shift the hips towards the back of your mat, keep your arms reaching out wide, and then lean forwards before bending at the front hip and bringing the back of your left hand to connect with your left shin/calf as the right hand reaches up towards the ceiling.
You can also bring the left hand to a block or the floor - but keep your chest open!
Duration
Stay here for 5-10 breaths before repeating on the other side.
10. Postura de la mariposa
La postura de la mariposa es una posición fácil para abrir las caderas y aliviar el dolor lumbar, y puede practicarse desde una posición sentada o tumbada.
How to do it
Come to a comfortable seated position and bring the soles of the feet to touch. Let the knees fall out to the sides and bring your hands to gently cup the feet.
If this pose is particularly uncomfortable in the knees or the hips, you can bring a block/cushion underneath each knee.
Duration
Stay in this position for between 3 and 5 minutes.
11. Postura del pez con apoyo
Supported Fish Pose is an accessible and fabulous pose for all levels of an experience, and is a great way to start introducing backbends into your practice.
How to do it
For this pose, you’ll need a yoga block or small (but firm!) cushion. Place your block or cushion between your shoulder blades and lie down on your mat.
Let your head fall back to rest on the mat whilst your hands can come to your sides.
You can bring your legs out long or into Butterfly Pose for a gentle hip opener at the same time.
Duration
Stay like this for between 2 and 3 minutes.
Practice just a few of these poses every day and you’ll soon start to notice the benefits and changes to your body!
By:
Keira
Keira is a mother, certified yoga teacher (250h vinyasa +30h yin yoga), yin yogaand writer from the UK, now living in France with her partner and 3 year old daughter. She loves sharing yoga as a way to connect with your body and relax.
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