It can be both thrilling and a little scary to start yoga, but it doesn’t have to be! Yoga’s simplicity—connecting your body, breath, and mind—is what makes it so beautiful. You can find a sense of calm that you can carry into your daily life while increasing your flexibility, strength, and focus with just a few easy poses.
These ten simple yoga poses are ideal for novices. Breathe deeply, take your time with each one, and hold for ten seconds or more if you feel comfortable doing so. Recall that the goal of yoga is progress rather than perfection.
1. Downward Facing Dog (Adho Mukha Śvānāsana)
The hamstrings, calves, and back are particularly stretched in this traditional pose.
How to do it: Place your palms beneath your shoulders and begin on all fours. Lift your hips toward the sky, tuck your toes, and press into your hands. While gently pressing your heels toward the floor, try to straighten your legs. To relieve tension in your legs, “walk out” your heels and bend one knee at a time.
2. Mountain Pose (Tāḍāsana)
One of the most grounding poses in yoga, despite its apparent simplicity. It helps you regain your breath and straighten your posture.
How to do it: Place your feet together and stand tall at the front of your mat. Place your arms with your palms facing out at your sides. Lengthen your back, inhale deeply, and feel your feet planted firmly on the ground. As you slowly exhale, pay attention to how steady and at ease your body feels.
3. Warrior I (Vīrabhadrāsana I)
An effective pose for increasing focus, strength, and self-assurance.
How to do it: Turn your foot slightly outward and take a step back about three feet while standing. Maintaining a straight back leg, bend your front knee. With your palms facing one another, raise your arms overhead. Breathe deeply, feel the energy through your fingertips, and square your hips forward.
4. Warrior II (Vīrabhadrāsana II)
This version adds a literal twist! It improves balance and strengthens your core and legs.
How to do it: From Warrior I, spread your shoulders and hips wide enough to line up with your mat’s long edge. Look over your front hand while extending both arms shoulder-high. Breathe steadily while maintaining a bent front knee.
5. Triangle Pose (Utthita Trikoṇāsana)
A beautiful pose that stretches your legs and hips and opens your chest.
How to do it: To do this, adopt a broad stance and turn one foot slightly inward and forward. Place your hand on your shin, ankle, or a yoga block as you extend your arm over your front leg. Lift your upper arm straight up and turn to face your hand. Feel your body lengthen and take a deep breath.
6. Cat-Cow (Bidalasana)
Ideal for relieving back stiffness and igniting your spine.
How to do it: To begin, get down on all fours. Drop your belly and look up at the ceiling as you breathe in (Cow Pose). Round your back and tuck your chin into your chest as you release the breath (Cat Pose). Feel the release and stretch of each vertebra as you move slowly while breathing.
7. Child’s Pose (Balasana)
Your favorite pose for rest and recuperation.
How to do it: Touch your big toes while kneeling on your mat. Place your forehead on the mat and fold forward after sitting back on your heels. You can either rest your arms by your sides or extend them in front of you. Take a deep breath and release any tension.
8. Tree Pose (Vṛkṣāsana)
An enjoyable balancing pose that enhances focus and stability. It’s normal to wobble; don’t worry about it!
How to do it: Put your feet together and stand tall. Place the sole of your other foot on your inner thigh or calf (avoid the knee) and shift your weight onto one leg. Raise your palms above your head or bring them together at your chest. Breathe and maintain a steady gaze.
9. High Plank (Phalakasana)
Arms, shoulders, and core are all targeted in this full-body strengthener.
How to do it: Step your feet back until your body forms a straight line from head to heels while on all fours. Keep your neck in alignment with your spine, contract your core, and apply pressure with your palms. Hold for a short while, then take a break if necessary.
10. Cobra Pose (Bhujangasana)
A mild backbend that opens your chest and fortifies your spine.
How to do it: Place your elbows close to your body and your palms next to your ribs while lying face down. Take a breath, raise your chest, and gently press through your hands. Avoid putting undue strain on your lower back and maintain a relaxed posture. To release slowly back down, exhale.
Yoga is about connecting with yourself, not about mastering every pose or touching your toes. You can start developing your strength, flexibility, and mental calm with just these ten poses. Breathe deeply, go slowly, and relish the process of learning what your body is capable of.
You’ll quickly notice that your body feels stronger and your mind is calmer if you practice these poses on a regular basis, hold each one for ten seconds, and concentrate on your breathing.
