10 Yoga Poses for Beginners (with Video Explained)

Mountain Pose

• Benefits:

The mountain pose is the beginning position for all other yoga poses. It utilizes the major muscles groups while also improving concentration and focus.

• How to do it:

Mountain poses is quite simple. You stand with the heels of the feet a little apart with the arms down by your sides. Lift up on the balls of your feet while spreading the toes wide apart to keep the weight balanced evenly on the feet. Lift the ankles and firm your thigh. Inhale while you lift and elongate the torso. On the exhale, slowly lower yourself back down, relaxing the shoulder blades and elongating the neck. The ankles, hips, shoulders and ears should all be aligned.

Child's Pose

• Benefits:
  

This resting pose helps restore physical, emotional and mental vitality. It aids in relaxation and stress relief.

• How to do it:

Begin on the floor with the knees bent and rest on your heels. The hips should remain resting on the heel as you lower your head to the floor and the hands should remain by the sides. Bring your chest to the thighs and concentrate on your breathing and the sound of your breath.

Downward Facing Dog

• Benefits:
  

This pose helps improve blood flow, especially to the head. It helps lengthen the spine while stretching the hamstrings and chest and increases energy.

• How to do it:

Begin on the mat with the butt resting on the heels. The arms then stretch out in front of you as you lower your head to the mat. Lift the hips slowly as you push up with the hands to straighten the legs. Let your head hand freely between the arms tighten around the waist.

Cobra Pose

• Benefits:

This yoga for beginners pose is great for increasing flexibility of the spine. It helps strengthen the muscles of the lower back while improving airflow by opening the chest.

• How to do it:

Begin lying on your stomach on the mat. Flatten your toes while keeping your feet together and bring the hands, palms side down, just below the shoulders. On the inhale, raise the head and lift your waist slightly off the mat. Use your head to help support the torso as you pull it back. Straighten the elbows, distribute your weight equally on both and pressure on the palms should be balanced. Tilt the head back, keeping the shoulders turned away from the ears. Lower yourself back to the mat on the exhale.

Warrior Pose

• Benefits:

The warrior pose helps improve circulation and balance. It also strengthens the core muscles, arms, shoulders, back, and thighs.

• How to do it:

Begin with the feet about 3 feet apart. The right foot should be turned at a 90-degree angle with the left foot turned just slightly inward. Keep the shoulders relaxed as you bring the arms out to the sides with the hands' palm down. Bend the right knee at a 90 degree angle. Hold the pose for about a minute, keeping your gaze maintained over the right hand. Change to the other side and repeat. 

Triangle Pose

• Benefits:
  

This pose increases flexibility and mobility in the legs and hips while stretching the torso. It helps improve breathing and will have you feeling more vigorous and lively.

• How to do it:

For this yoga for beginners, begin in a standing position with the feet wide apart. You want to keep your weight evenly distributed on both feet. On the exhale, bend sideways so your right arm touches the ground as the left straightens upwards. Take long deep breaths as you stretch a little more. Repeat on the opposite side as well. 

Bridge Pose

• Benefits:

Bridge pose helps stretch the spine while improving mobility in the thighs and opening up the chest.

• How to do it:

Begin on the floor lying on your back with your knees bent, keeping them over the heels. Keep your arms at your side with the palms facing down and lift the hips off the floor as you exhale. Move the hands to the lower back and clasp them together as you lift the hips, and make sure the thighs become parallel with the floor. The chest should lift up towards the chin.

Seated Twist

•  Benefits:

This pose improves circulation while stretching the shoulders, back, and hips and keeps the abdomen and obliques toned.

• How to do it:

Begin by sitting on the floor with your legs stretched out in front of you. Bend the left knee as you place the right foot over to the outside of your left thigh. The right hand should lay on the floor just behind you as the left elbow should cross outside the right knee. Keep your butt on the floor as you twist to the right and hold for one minute.

Tree Pose

• Benefits:

Those who have flat feet or sciatica can benefit greatly from this yoga for beginners pose. Tree pose also helps stretch the thighs, torso, groin and shoulders while building strength in ankles, calves, and abdomen.

• How to do it:

Stand with your weight on the left leg and arms to your side. Lift the right foot and let the sole of the foot rest on the inside of the left thigh. Keeping your balance, bring the palm of the hands together to the front of you. As you inhale, separate the hands and bring your arms over your shoulders.

Easy Pose

• Benefits:
  

This pose is the perfect position to begin meditation which has a number of mental health benefits. This pose promotes relaxation, stress relief and helps keep the person feeling more centered.

• How to do it:

It's what most yoga routines end with. The pose is done by sitting comfortable on the mat. Tuck the left leg inside the right thigh and the right leg tuck inside the left thigh. The spine should remain straight with the hands rest on the knees. The rest of the body should remain relaxed.

• Yoga is meant to be effortless. Avoid thinking you need to be extremely flexible and instead focus on uniting the mind, body, and breath.

• Seek out a yoga teacher. As a beginner, the best way to learn the proper positions and poses is to learn from someone who can guide you through the process.

• You don't have to spend a lot on the right clothing. Yoga is meant to be done in comfortable clothing which doesn't have to be expensive yoga pants and tops.

• It is best to practice yoga in the earlier hours of the day. Making yoga one of your first activities allows you to be less distracted and get into a better meditative mindset.

• Don't eat before your yoga session. Practicing yoga after eating can lead to discomfort and interrupt your digestive process.

• Start with an intention. Aside from warming up your body before you begin your yoga session, you want to warm up your mind as well, so having an intention to focus on will benefit you greatly.

• Speak to your doctor and yoga instructor. You don't want to cause yourself injury by pushing yourself or irritating an existing injury while practicing yoga. It is best to let your yoga teacher know of any medical condition.

• Yoga is meant to be a slow and steady practice. You want to push yourself just outside your comfort level to increase flexibility, but you do not want to strain your body.

• Don't compare yourself to others. Stay in the moment and do as much as you can and don't worry about how much easier it may appear to others.

• Don't rush after your yoga practice. After each session, learn to enjoy the way your body and mind feel, instead of rushing to your next daily task.