10 Outstandingly Easy Yoga Poses for Beginners

Watching yogis and yoginis who can do anything with their bodies makes us think that they’re made of rubber. However, the truth is that everybody can perform all yoga moves, but it takes some time to get into shape and condition.

The first step of preparing yourself for successful yoga journey is the start. The first class is intimidating for most people, and some of them even get frustrated because they are not able to touch the toes.

Still, you shouldn't be worried about that. As soon as you start practicing yoga regularly, you'll begin to notice that your muscles become stronger and more flexible, which will allow you to perform yoga poses you assumed impossible in the beginning.

Since every start is challenging in its way, we want to present you 10 pretty easy yoga positions for beginners that will make an excellent base for more complex asanas in the future.

The 5 Basic Yoga Poses for Beginners

Before we jump into the actual yoga exercises, we’ll make a brief introduction into the 5 basic yoga poses:

  • Standing yoga poses: Such poses are usually done first in a yoga class in order to “build heat” and get you warmed up. Some yoga styles, such as Vinyasa, include long sequences of standing positions, while in Hatha classes, for example, the standing poses may be performed individually with breaks between each one.
  • Balancing poses: Balancing poses are often practiced in the beginning because they are essential for building core strength which is necessary for more advanced asanas. Even though they seem difficult, you’ll improve as you practice.
  • Backbands: Beginner yoga poses usually start with backbands that include gentle flexion and extension of the spine. Such postures are essential for spinal health and longevity, and they are especially convenient if you spend most of the time sitting in front of the computer.
  • Seated poses: Such exercises are mostly done at the end of a yoga class while the body is still warm. Seated poses include stretching the hips and hamstrings, and they will help you relax after a more or less intense workout.
  • Resting poses: Resting poses are a crucial part of yoga, and it’s quite important to know them. They usually go after seated poses, continuing the hip and hamstring work, and they provide gentle back bending, twisting and inversion.

The 12 Best Yoga Poses for Beginners

Now that you are familiar with the basic yoga poses, we can move on and see how to practice the actual asanas for yoga newcomers.

1. Mountain Pose (Tadasana)

This is one of the most common standing yoga poses for beginners. It may seem like a simple standing, but it’s actually much more than that.
How to do it:

  • Step 1: Stand with your feet together and heels slightly apart.
  • Step 2: Spread your toes and press your weight equally through both feet. Relax your shoulders and roll them back and down.
  • Step 3: Inhale and reach your arms overhead and press down into your feet at the same time. You can also place your hands in a prayer position and put them in front of your chest, or simply rest them by your sides.
  • Step 4: Take long, slow and deep breaths in and out of your nose.
  • Step 5: Hold for 3-5 breaths.
This yoga pose will help you improve your body posture and alignment, and even though it doesn’t look like you’re doing anything, this pose actually significantly impacts your back and spine health

2. Downward-Facing Dog (Adho Mukha Svanasana)

This is another standing yoga pose for beginners, and it includes more movements than the Mountain position.
How to do it:
  • Step 1: Come onto hands and knees with palms past your shoulders, making sure your fingers are pointing forward. Knees should be under your hips and toes tucked.
  • Step 2: Lift your hips and press back into a V-shape position with your body. Pay attention to your feet that need to be hip-width apart.
  • Step 3: Spread through all ten fingers and toes and move your chest towards your legs.
If you can’t get your feet to the floor, don’t worry – the most important is not to force yourself since you can end up with severe injuries.

Overall, a Downward-Facing dog is an excellent way to stretch your back, shoulders, arms and legs. Besides, it helps you learn how to stay centered and calm when performing more complicated positions.

3. Tree (Vrikshasana)

When it comes to yoga balance poses for beginners, Tree could be one of the best examples. It will help you gain focus and clarity, and, most importantly, you’ll learn how to breathe while standing and keeping balance on one leg.
How to do it:
  • Step 1: Stand with your feet together, making sure your back is standing straight.
  • Step 2: Bring your hands together in the prayer mode and lift them over your head.
  • Step 3: Bend your left knee out to the left side and press your left foot to the inner thigh of your right leg. Balance on your right leg at the same time.
  • Step 4: Hold and breathe for 8-10 breaths and switch sides. Make sure you’re engaging the abdominals as your shoulders are relaxed.
Learning how to balance is not the easiest task, and it’s reasonable if you’re finding it difficult. To make it more straightforward, try placing your left foot on your right shin instead of the thigh, and you’ll feel more support.

4. Triangle (Utthita Trikonasana)

One of the most common reasons why women decide to take yoga classes is their wish to increase flexibility. Triangle is among the most effective yoga poses for flexibility beginners, and it will help you prepare for the other, more demanding postures that come later.
How to do it:
  • Step 1: Stand with your feet about four feet apart.
  • Step 2: Stretch your arms so that they are parallel to the floor.
  • Step 3: Reach one hand toward your foot and grab your ankle or your shin and extend your other hand toward the sky (as you practice it more often, you’ll notice that you can even rest your hand on the floor).
  • Step 4: Gaze upward at your fingertips.
Apart from influencing the increase of your flexibility, this yoga pose is extremely beneficial when it comes to increasing stability through the lower body and stretching the hamstrings, hips and back.

5. Warrior I (Virabhadrasana I)

As its name says, Warrior 1 is a pose that is essential for building strength and stamina in yoga practice. Together with Warrior 2 (which we’ll see below), this posture brings confidence while strengthening the entire lower body and core.
How to do it:
  • Step 1: Take a giant step back with your left foot coming towards a lunge.
  • Step 2: Turn your left heel down and angle your left toes forward 75 degrees.
  • Step 3: Lift your chest and press your palms up overhead. Step forward and repeat the process on the opposite leg.

6. Warrior 2 (Virabhadrasana II)

Practicing Warrior 2 will impact the opening of the hips, inner thighs and groin, and it’s an excellent starting point since it’s not that demanding, and it targets all the essential body parts.
How to do it:

  • Step 1: Stand with your feet one leg's length apart.
  • Step 2: Turn your right toes out 90 degrees, and your left toes in 45 degrees.
  • Step 3: Bend your right knee until it’s over your ankle. Make sure you’re keeping the torso even between the hips.
  • Step 4: Stretch your arms out your sides and gaze over your right hand.
  • Step 5: Hold this position for 8-10 breaths before straightening right leg and turning your feet to the other side to repeat the pose.
When performing this posture, it’s essential to prevent your left knee from moving past your ankle. In case it does, reduce the depth of your lunge a bit.

7. Crescent Lunge (Anjaneyasana)

Crescent Lunge is a bit more intense pose than the ones we’ve seen before since it integrates the muscles in your entire body. It stretches the legs, groin and hips, and at the same time it opens the front torso, chest and shoulders – that way, it helps you strengthen the muscles, balancing, and it significantly increases flexibility.
How to do it:

  • Step 1: You can start by standing in Downward Facing Dog position.
  • Step 2: Exhale and step your right foot forward between your hands, aligning the knee over the heel. Make sure your left leg is strong and firm.
  • Step 3: Inhale and raise your torso upright. At the same time, sweep your arms wide to the sides and raise them over your head with your palms facing.
  • Step 4: Make sure not to overarch the lower back and lengthen your tailbone toward the floor and reach back through your left heel.
  • Step 5: Draw the ribs down and into the torso and lift the arms from the lower back ribs reaching through your little fingers. Hold from 30 seconds to one minute.
  • Step 6: Exhale and release the torso to the right thigh, sweep your hands back onto the floor, and step your right foot back and return to Downward Facing Dog pose, exhaling. Hold for a few breaths and then repeat.

8. Seated Forward Bend (Paschimottanasana)

We have already mentioned the importance of seated yoga poses, which is why Seated Forward Bend should be a part of your regular yoga practice. It will stretch the hamstrings, lower and upper back and sides, and it will teach you how to breathe appropriately during the more complicated poses.
How to do it:

  • Step 1: Seat with your legs together, feet firmly flexed and not turning in or out, and place your hands by your hips.
  • Step 2: Lift your chest and start to hinge forward from your waits. Meanwhile, you should engage your lower abdominals.
  • Step 3: Maintain in this position as long as you can, and once you hit your maximum, stop, release your shoulders, head and neck and breathe 8-10 times.
If you feel any sharp pain while being in this position, you should stop doing it. However, if you feel the tension while folding forward and you can continue to breathe, you will slowly start to loosen up, and it will disappear.

9. Chair pose (Utkatasana)

Speaking of the yoga poses for beginners for weight loss, Chair Pose could be one of the examples since it impacts body heating and sweating.
How to do it:

  • Step 1: Start in Mountain Pose.
  • Step 2: Raise your arms as you inhale, spread your fingers and reach up through your fingertips.
  • Step 3: As you exhale, sit back and down as if you were sitting into a chair.
  • Step 4: Shift your weight toward the heels and lengthen up through the spine. Lift and lengthen through your arms as you inhale, and as you exhale, try to sit deeper into the pose.
As mentioned, this exercise helps burn calories, it strengthens your legs, upper back and shoulders. Also, it’s excellent for practicing patience as your thighs work hard – but most importantly, don’t forget to breathe!

10. Child’s Pose (Balasana)

Finally, there is a Child’s Pose, which is one of the most common resting beginners yoga positions. It’s mostly done at the end of the class, and it’s aimed at relaxing your body and mind.
How to do it:

  • Step 1: Kneel on the floor, bring your big toes together and sit on your heels. Then, separate your knees and make them stand as wide as your hips.
  • Step 2: Exhale and lay your torso down between your thighs. Lengthen your tailbone away from the pelvis while you lift the base of your skull away from the back of your neck.
  • Step 3: Lay your hands on the floor alongside your torso, place your palms up, releasing the fronts of your shoulders toward the floor.
  • Step 4: Maintain this position for 30 seconds to a few minutes, as long as you feel comfortable. To come up, lengthen the front torso, then inhale and lift from the tailbone as it presses down into the pelvis.
Child’s Pose is quite suitable for beginners since it provides relaxation, muscle stretching and helps you dive into the world of true yoga practice.