5 Yoga Poses for Beginners

Are you planning to start yoga next Sunday? We are here to help you by telling you about the basic yoga poses for beginners. Yoga is the best physical workout for mental, emotional and physical fitness. Single solution for all your health problems. 

It is normal to feel nervous if you are doing yoga for the first time. There is no need to try advanced yoga poses as beginners. It may cause serious injury. 

Start your yoga journey with these beginner poses

Mountain Pose (Tadasana)

It strengthens the legs and creates stability in the shoulder joints. 


  • Stand with your heels apart and toes barely touching the ground.
  • Press into all four corners of your feet: big toe, little toe, right side heel and left side heel.
  • Take a deep breath to stretch your shoulders up and back, releasing them down. Your neck is long and, shoulder blades are resting towards each other. 
  • Close your eyes for a better experience. It is one of the basic yoga asanas. 

Plank Pose (Uttihita Chaturanga Dandasana) 

Improves body balance and strengthens the core. 


  • Put your hands flat on the floor, bend your knees as much as needed. Take back one leg at a time. 
  • Now, take both legs back until you are in Plank Pose.
  • Press into your hands and pull your stomach toward your spine and keep your legs parallel and engaged. 
  • Take 2-3 deep breaths here. As a beginner, you might not get the correct pose. Ask your friend to look; if your posture is good. 

Downward Facing Dog (Adho Mukha Svanasana)

It strengthens the upper body and stimulates blood flow. 


  • From plank position, push into your hands and lift your back and hip. 
  • Keep your legs straight and heels towards the floor. 
  • Keep your legs active and heels towards the ground.
  • As it is a yoga pose for beginners, to warm up your muscles, pedal out your feet a little. 

Forward Fold (Uttanasana)

It stimulates the liver and kidney and is good for thighs and knees. 


  • Lift your arms to the sides up and over your head while inhaling. 
  • While exhaling, release your arms; as you fold your torso over the legs. 
  • As you start feeling comfortable with this pose, start to straighten your legs as far as it feels good. 
  • Also, you can put your hands on shins, feet or the floor for balance. 

Child’s Pose (Balasana)

It relieves stress, improves blood circulation and lower back pain. 


  • In a downward-facing dog position, take a deep breath. Release your knees on exhaling, pull your hips back to your heels and rest your forehead on the floor.
  • Either leave your arms stretched in front of you or pull them next to your body. 
  • The child’s pose is a restorative pose. You can adjust as per your requirement. 
  • Widen your knees a bit for better balance. 

These are some of the easiest but impactful yoga poses to begin with. When you practice these poses regularly, your body will ease into the habit and eventually you’ll be able to do complex poses as well. However, don’t rush yourself into complex poses, when your body is comfortable in these poses and you feel confident about moving ahead, only then try complex poses.