The Best Yoga Poses for the Beginner

You may look at people doing yoga and think “heck, there is no ways I’m anywhere near that flexible.” But, we all have to start somewhere and there are many yoga poses that can help you ease into it, and learn to love the practice.

1. Downward Facing Dog

Or Adho Mukha Svanasana is one of the most common and recognizable yoga poses and one that doesn’t require you to be overly flexible. Start out on all fours, with your hands directly under your shoulders, hips, and knees. Then walk your hands forward a few centimeters, and spread your fingers open wide. Curl your toes and bring your hips towards the ceiling, making an inverted V shape with your body.

2. Cat Pose

Or Marjari is a fantastic pose for stretching the back and neck and warms up the spine. It’s a level 1 pose and essentially sees your body turn into a tabletop position, with your knees below your hips, and your wrists, elbows, and shoulders in line at a 90-degree angle to the floor. Physically easy, this pose is powerful for the mind.

3. Corpse Pose

Or Savasana is a resting pose, but it is challenging because it’s one of the most relaxing poses, but while there is no flexibility required, it can be incredibly difficult to keep your body still as a beginner, while still remaining mentally aware—the idea is to remain present and aware for the complete duration of the pose.

4. Child’s Pose

Or Balsana is a resting pose and one that is great to do when you need to relieve stress or fatigue. According to Health, start with your knees and the top of your feet together on the floor. 

Rest your belly and your chest between the legs, with the knees apart, and stretch your arms out in front of you, while resting your head on the floor.

5. Easy Pose

It even says it in the name, this is one of the easiest poses to do if you’re just starting out. The easy pose, or Sukhasana, is a sitting pose that will strengthen the back, and stretch the knees and ankles. If you’re just starting out, Yoga Journal has a step-by-step guide on how to do this pose without injuring yourself.

6. Mountain Pose

This pose serves as the base for all standing poses and will help you to improve your posture. You start with your feet together (heels slightly apart) and press down your toes and spread them open. Let your arms rest at your sides, and keep your fingers together.