7 Easy Yoga Poses for Beginners

Yoga is fast becoming one of the most practiced fitness routines all over the world. Many people know what yoga is, but not many people do yoga.

Mere looking at some advanced level pictures online, some people get discouraged and conclude that it might be a difficult challenge. No, it is not! There are easy yoga poses for beginners.

For a novice in the yoga world, it is vital to keep a fact in mind. Yoga practice has stages and levels. There are major levels of yoga practice: beginner, intermediate, and advanced. So, as a beginner, there are some elementary poses that you will find easy to do.

Yoga is easy and fun to practice only when you know what to do, and when you do it right. If you are just about to start your yoga journey, you need to read this post to know some yoga poses for beginners. And if you have made moves with some yoga asanas as a beginner already, you might find a fascinating pose.

As yoga beginners, you have to first commit yourself to a daily practice of some simple asanas. Yoga poses for beginners will help give the body strength and flexibility in the most amazing way. Yoga is fun if you start well. And by starting well, you’ve got to learn some of these simple asanas for first-timers.


The 7 easy and effective yoga poses described in this post are the most basic ones you can familiarize yourself with as a beginner. Get in and start practicing!


7 Easy Yoga Poses for Beginners


1. Mountain Pose


Mountain Pose


Also known as Tadasana, the Mountain pose is one of the elementary poses that won’t be difficult for any yoga learner to practice. It is one of the basic poses of yoga that every yoga lover must know.

As simple as it appears, the pose is excellent for strength training and flexibility. Among other health benefits of Mountain pose, it is considered to be great for relieving sciatica.

How to Do

  • Stand erect placing your feet together,
  • Relax your shoulders relaxed and put arms at sides,
  • Inhale deeply then raise your hands over your head, with palms facing each other with straight arms.
  • Reach up toward the sky with your fingertips intertwined.
  • Maintain this pose for 5-10 minutes


2. Downward Dog


Downward Facing Dog


Adho Mukha Svanasana, the downward dog pose, is another fantastic yoga style for beginners. It is one of the basic poses that offer the ultimate all-over, rejuvenating stretch.

How to Do

  • Start on all fours with hands directly under shoulders, knees under hips.
  • Move your hands a few inches forward and spread fingers wide, pressing palms into the mat.
  • Then, raise your hips upward toward the ceiling with feet hip-width apart, and knees slightly bent.
  • Make your body form an inverted V shape, pressing shoulders away from ears.
  • Hold this position for three full breaths.


3. Tree Pose


Tree Pose


Have you ever tried to maintain your balance standing on one leg? If yes, the pose will be easy for you. And if no, never bother, it is simple enough for you to get it right in the shortest possible time.

Vrksasana, the tree pose, is one of the basic yoga poses that help to strengthen your legs, thighs, and calves. It also does amazingly well in improving your balance before moving to the next yoga level.

How to Do

  • Now that you know the mountain pose already. That will be your starting position.
  • Stand with arms at sides and balance your weight on the leg
  • Put your hands in front of you in prayer position
  • Inhale deeply and extend arms over shoulders, palms separated and facing each other.
  • Bring your right foot to the inside of your left ankle, keeping your toes on the floor for balance. As you get stronger and develop better balance, move your foot to the inside of your left calf.
  • Stay for 30 seconds.
  • Lower and repeat on the opposite side.


4. Cobra Pose (Bhujangasana)


Cobra Pose (Bhujangasana)


The cobra yoga is a back-stretch and flexibility move that benefits you in the most amazing ways. For starter, your cobra pose after the first trial may give you a little ache on major muscles. But that is normal with exercises. But after a few days of regular yoga practice, you will surely become awesome at it.

How to Do

  • Lie in a prone position (face down) on the floor
  • Stretch your legs back, placing the tops of the feet on the floor.
  • Spread your hands on the floor under your shoulders.
  • Press the tops of the feet and thighs and the pubis firmly into the floor.
  • Inhale deeply and straighten the arms to lift the chest off the floor
  • Gaze upward, and keep the shoulders back.
  • Hold for 5-6 breaths.


5. Child’s Pose (Balasana)


Child’s Pose (Balasana)


The fact that it is called the Child’s pose doesn’t make it a yoga style for only kids. It might be appropriate to think its nomenclature implies simplicity too. The child’s pose is also one of the basic and simple yoga poses that every yoga starter would love to do.

This pose is a perfect restorative pose in yoga. What do I mean by that? When you are getting tired from some challenging poses during your yoga routine, this pose will restore your strength. It is a good asana for taking a short rest. Most importantly! Balasana is an awesome meditative and calming pose.

How to Do

  • Begin in a kneeling position placing the tops of your feet flat on the floor.
  • Sit lightly on your feet
  • Lean forward, extending t your arms on the ground in front of you
  • Place your forehead on the ground in between your arms.
  • Stay in this position for as long as you want to relax, regain your strength, and stabilize your breathing.


6. Lotus Pose (Padmasana)


Lotus Pose (Padmasana)


The lotus pose was my first asana attempt when I started yoga. I was very eager to get into this pose because it looked effortless. Yes! It is easy but not as easy as I expected, though. The lotus pose is one of the basic seated yoga poses for beginners. Beginners should only hold it for a few seconds because it can put a lot of strain on the knees as starters.

How to Do

  • Sit on the floor with your legs straight in front.
  • Bend the right knee and bring the lower leg into a cradle with the right foot into the crook of the left elbow and the right knee into the crook of the right elbow.
  • Clasp the hands on the shin and hold this posture to stretch the hip, ankle, and sacrum.
  • Hold this pose for few seconds.


7. Corpse Pose (Shavasana)


Corpse Pose (Shavasana)


I want to end on the simplest note. Don’t be scared of the word “corpse.” There is no connotation of death in any sense! The pose is a simple “lying-on-the-floor-with-eyes-closed” pose.

It is indeed not more than that! Only for you to get a regular breathing rhythm, relax, meditate, and connect to your being. The Shavasana is an excellent asana to end your daily yoga routine.

To get in this pose, lie on the mat with your hands and feet as wide as it is comfortable for you. Palms up, toes pointed out. Take three deep breaths and then stay in the posture for five minutes.


Thinking about getting into yoga and how difficult it might be? Check out these 7 basic poses a beginner can easily attempt to get started on your way to becoming a yogi


If you are still confused about how to get started with yoga, the poses in the post are good take-off plans for you. As easy and basic as they are in yoga practice, they will make you want more of yoga. A taste of yoga would sure cast the magical yoga spell on you to desire more asanas for full benefits.

Do not give another excuse today because you already have what you need to kick off. And what are they? The simple yoga poses for beginners.

Have fun on your yoga adventure!

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