Kickstart Your Yoga Journey: 15 Beginner-Friendly Poses

Looking to start yoga but don't know where to begin? Here are 15 beginner-friendly poses to get you started at home.

Kickstart Your Yoga Journey: 15 Beginner-Friendly Poses

Wednesday July 05, 2023,

3 min Read

Yoga is an ancient practice that brings together the mind, body, and spirit. It helps improve flexibility, strength, balance, and overall health. However, if you're new to yoga, it can be a bit daunting. So, here's a list of 15 easy yoga poses for beginners to try at home. Remember to take it slowly, listen to your body, and enjoy the journey.

1. Mountain Pose (Tadasana)

Mountain Pose (Tadasana)

The Mountain Pose is the basis for all standing poses. It gives you a sense of how to ground into your feet and feel the earth beneath you. This pose improves posture, balance, and calm focus.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog (Adho Mukha Svanasana)

A fundamental pose in various yoga styles, Downward-Facing Dog is an excellent pose for strengthening the upper body and stretching the hamstrings, calves, and hands.

3. Child's Pose (Balasana)

Child's Pose (Balasana)

The Child's Pose is a restful pose that can be sequenced between more challenging poses. It's a gentle stretch for the hips, thighs, and ankles and promotes relaxation and stress relief.

4. Warrior I (Virabhadrasana I)

 Warrior I (Virabhadrasana I)

The Warrior I pose stretches the whole front side of the body whilst strengthening the thighs, ankles, and back. It's a great pose for increasing stamina.

5. Warrior II (Virabhadrasana II)

Warrior II (Virabhadrasana II)

Warrior II is similar to Warrior I but with the body facing sideways. It strengthens the legs whilst stretching the hips, groins, and shoulders. It also improves balance and concentration.

6. Tree Pose (Vrksasana)

Tree Pose (Vrksasana)

The Tree Pose is an excellent pose for improving balance and stability in the legs. It also promotes concentration and awareness.

7. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose (Setu Bandha Sarvangasana)

The Bridge Pose stretches the chest, neck, spine, and hips. It's beneficial for people with back pain and improves digestion and helps alleviate stress and mild depression.

8. Caterpillar Pose (Yin Yoga Variation of Paschimottanasana)

Caterpillar pose

The Caterpillar Pose, a Yin yoga variation of the Paschimottanasana, provides a deep stretch for the entire backside of the body from the heels to the neck. As a forward bend, it invites calmness and tranquillity, helping to alleviate stress and soothe the mind.

9. Cobra Pose (Bhujangasana)

Cobra Pose (Bhujangasana)

Cobra Pose strengthens the spine whilst stretching the chest, shoulders, and abdomen. It also helps in alleviating fatigue and stress.

10. Triangle Pose (Trikonasana)

Triangle pose

Triangle Pose is a wonderful standing stretch for the sides of the waist, the open chest, and shoulders, and it strengthens the legs whilst improving balance.

11. Cat/Cow Pose (Marjaryasana/Bitilasana)

Cat/Cow Pose (Marjaryasana/Bitilasana)

The combination of Cat and Cow Poses is a great way to warm up the spine and relieve back and neck tension.

12. Corpse Pose (Savasana)

 Corpse Pose (Savasana)

Although it may look easy, the Corpse Pose is considered one of the most challenging. It's a restful pose that promotes relaxation and a meditative state.

13. Chair Pose (Utkatasana)

Chair Pose (Utkatasana)

The Chair Pose strengthens the lower body whilst stretching the upper back. It builds stamina and tones the legs.

14. Plank Pose (Kumbhakasana)

Plank Pose (Kumbhakasana)

Plank pose strengthens the arms, wrists, and spine, and prepares the body for more challenging poses.

15. Supine Twist (Supta Matsyendrasana)

Supine Twist (Supta Matsyendrasana)

A gentle twist for the spine that also stretches the back muscles and hips. It's a great pose to relieve lower back pain.

Remember, the goal of yoga isn't to perform complex poses but to connect the mind, body, and spirit. So, take your time, listen to your body, and enjoy your practice. Happy practising!