5 Best Yoga Poses For Beginners

Whether you want to do Yoga to find more strength, calm the mind, reduce stress or support back issues; Yoga is suitable for everyone, especially a beginner! You do not have to be flexible to do Yoga quite the contrary; you come to Yoga to find more flexibility. You do not have to be strong to do Yoga; you gain strength by practising Yoga. You do not need to be able to headstand or handstand!

The beauty of Yoga is that you can start exactly where you are. However, your body, mind and breath are functioning right now. Yoga is for everyone at any stage in their life journey. So you are in the right place to get started with your Yoga journey.

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But which Yoga poses are the best to start with as a beginner?

Well, I got you covered. Below I share a Yoga sequence of my 5 best Yoga poses for beginners. There are so many Yoga poses that are best for beginners, but I had to think about and choose just 5, which was hard, I will be honest. Below I break down how to do the yoga pose and share some benefits that I thought might be helpful and inspiring for you when practising my top pick of the 5 best yoga poses for beginners.

Which Yoga Is Best For Beginners

Before we get started, you may have other questions like which Yoga is best for beginners; the 5 best Yoga poses for beginners that I share in this article are explored through Hatha Yoga. Hatha Yoga is most certainly a perfect place to start as a beginner to Yoga. When exploring Hatha Yoga poses, you have the chance to work with alignment and go slower until you feel much more confident with the postures themselves. You have time to build strength and get familiar with your breathing to experience how the body and mind respond to the Yoga practice.

5 Best Yoga Poses For Beginners

Let's get started, so below are my top 5 best Yoga poses for beginners, where I break down how to do and share some incredible benefits.

1. TADASANA (Mountain Pose)

Tadasana (tah-DAHS-uh-nuh) is an active basic standing posture that leads to many other standing postures. Its name comes from the Sanskrit words "tada" (meaning "mountain") and "asana" (meaning "pose")

How To Do:

• Stand tall with the feet hip-width in distance.

• Push through the soles of the feet extending up through the crown of the head

• Push evenly through the blade and ball of the foot

• Allowing the instep of the foot to lift (arch)

• Arms straight down by the side of the body

• Palms facing forward

• Draw the shoulders down the back

• Open the chest

• Chin parallel to the floor

• Make a slight tuck under with the tail bone to allow the pubis to move towards your navel slightly.

• Feel the body lengthen and strengthen

• Rest your eyes on one point of focus (soft and relaxed)

• Breath 3 - 5 Breaths fully active through the body


• Better Posture

• Body Awareness

• Strengthens the legs, feet and ankles.

• Reduces Flat Feet

• Encourage Better Breathing

2. Vrikshasana (Tree Pose)

Vrikshasana comes from Sanskrit, in which ‘Vriksha’ means Tree and "asana" (meaning "pose". This posture is a very common pose and comes under the balancing poses.

How To Do:

• Focus your gaze on a fixed point in front

• Bring the hands to the chest in prayer

• Shift the weight into the right foot

• Begin to bend the left knee and turn outwards to the left externally

• Bring the left foot onto the lower or higher area of the inside right leg

• If the balance is challenging, keep the left toes in contact with the floor

• Push actively through all four corners of the standing foot

• Lengthening the spine verticle

• Crown floats towards the sky

• Chin Parallel to the floor

• Breath 3 - 5 Breaths fully active through the body

• Repeat to the other side


• Strengthens the ankles, feet and legs

• Helps to increase the balance

• Encourages focus

• Strengthens the core

3. Virabhadrasana II (Warrior 2 Pose)

Virabhadrasana comes from Sanskrit (veer-uh-buh-DRAHS-uh-nuh) "Vira" means Warrior / Hero and "Bhadra" means friend and "Asana" means Pose. This is a beautiful standing posture.

How To Do:

• Take the feet wide and parallel

• Turn the right toes to the right 90 degrees

• Aim to have the right heel in line with the left instep

• Push actively through the four corners of the right foot

• Push actively down the blade of the left foot (instep lifted)

• Bring the arms shoulder-width

• Bend the right knee on top of the ankle (Do not go beyond the ankle)

• Check the knee to make sure you can see the big toe (open the knee)

• Gaze down the right fingertips

• Breath 3 - 5 Breaths fully active through the body

• Repeat to the other side


• Bring more flexibility into the hips and pelvis

• Strengthens and tones the legs, shoulders and feet

• Relieves backache

• Helps ease sciatica

• Increases strength and stamina

4. Adho mukha svanasana (Downward-Facing Dog)

(AH-doh MOO-kah shvah-NAHS-anna) Is Sanskrit meaning "Adho", meaning down, "mukha" meaning face "svana", meaning dog and "asana" meaning pose. Adho mukha svanasana is an inversion and extension posture.

How To Do:

• Arrive onto the hands and knees

• Knees under hips and wrists under shoulders

• Spread fingers with the middle finger facing forward

• Raise the buttocks and lower the head between the arms

• Inwardly rotate the upper arms

• Form a Triangle with the spine and legs

• Bend one knee and straighten one leg repeat on the other side

• Aim to lengthen the spine, not curve the spine

• Keep knees bend until the spine can stay long with straight legs

• Breath 3 - 5 Breaths

• Rest when needed


• Strengthens the nerves and muscles in arms and legs

• Tones the spinal nerves

• Increases circulation

• Helps to calm and soothe the mind

• Energising

• Helps to build bone density

• Improves flexibility

5. Bhujangasana (Cobra)

Bhujangasana is a back-bending pose (boo-jahn-GAHS-uh-nuh). It comes from Sanskrit "bhujanga", which means cobra/snake, and "asana", which means posture.

How To Do:

• Lie on the belly

• Hand resting next to shoulders fingers facing forward

• Elbows tucked in

• Activate the legs behind feet hip-width

• Slowly start to raise the head, shoulders, and chest

• Arch the spine with the chest opening outwards and forwards

• The hips and pubis remain on the floor

• Only go as high as is comfortable for the spine

• Keep a bend in the elbow

• Gently move shoulders down and away from the ears


• Keeps the spine supple

• Improves circulation in the back

• Tones the spinal nerves and reproductive organs

• Stimulates the digestion

• Relieves constipation

• Massages and Tones the liver, kidneys and adrenal glands

• Improves the mood

• Helps soothe sciatica

• Increases oxygen levels

Welcome to my blog, I am Katya 

I am an artist, Yoga lover and 'British Wheel of Yoga' Teacher of over 10 years. Sharing and helping people is something I am incredibly passionate about, and I aim to serve to the best of my ability. 

I graduated with a Bachelor of Arts Degree in Creative Writing & English in 2007; I find that blogging and poetry is a perfect way for me to express myself and to structure my knowledge to share with others. 

I hope you find something that can help on these pages and I look forward to sharing more content with you. Love and Hugs Katya 

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