10 Essential Yoga Poses for Beginners

Introduction

Starting yoga can be both exciting and overwhelming. By selecting foundational poses that are accessible and effective, you create a strong and safe practice from day one. These 10 poses—carefully curated and supported by research enhance flexibility, strength, balance, and mental well-being. Each comes with clear instructions and therapeutic benefits to support both new learners and seasoned yoga patients.

1. Mountain Pose (Tadasana)

• Alignment & Instructions: Stand with feet hip-width apart, grounding into all corners of your feet. Engage thighs and lift through the spine, relaxing shoulders. Arms rest naturally by your sides.
• Benefits: Enhances posture, strengthens legs and core, and cultivates body awareness.

2. Downward-Facing Dog (Adho Mukha Svanasana)

How to: From hands and knees, lift hips toward the sky to form an inverted "V." Hands shoulder-width, feet hip-width.

• Physiological & Therapeutic Benefits: This iconic inversion stretches hamstrings, calves, and spine, strengthens arms and shoulders, improves circulation, decompresses the spine, and calms the mind.

3. Cat–Cow Pose (Marjaryasana)

• How to: Swing between arching your back (Cow) and rounding it (Cat), syncing each movement with inhalation and exhalation.

• Benefits: Enhances spinal mobility, warms the body, improves proprioception, and supports stress relief.

​​​​​​​

4. Child’s Pose (Balasana)

• How to: Kneel, sink hips back toward heels, extend arms forward or rest by your sides, forehead to the mat.

• Benefits: Gently stretches hips, thighs, and ankles. Offers restorative relaxation by engaging the parasympathetic nervous system.

5. Warrior I (Virabhadrasana I)

• How to: From standing, step one foot back, bend the front knee over ankle, lift arms overhead, square hips forward.

• Benefits: Builds leg and arm strength, opens hips/chest, improves balance and focus.

6. Warrior II (Virabhadrasana II)

• How to: From Warrior I, open hips sideways, extend arms parallel to the ground, gaze over front hand.

• Benefits: Increases stamina, strengthens lower body and core, enhances concentration.

7. Triangle Pose (Trikonasana)

• How to: Stand wide, turn one foot out, hinge from hip to reach toward the ankle, extend other arm up, gaze upward.

• Benefits: Improves balance, stretches hips, hamstrings, and torso, opens chest and stimulates digestion.

8. Cobra Pose (Bhujangasana)

• How to: Lie prone, palms under shoulders; inhale to lift chest, elbows slightly bent.

• Benefits: Strengthens the spine, opens chest and shoulders, boosts spinal flexibility and posture.

9. Bridge Pose (Setu Bandhasana)

• How to: Lie on your back, knees bent, lift hips while grounding shoulders and feet.

• Benefits: Opens chest and spine, strengthens back, glutes, and hamstrings; soothing for back pain, stress, and fatigue.

10. Corpse Pose (Savasana)

• How to: Lie flat, arms by sides, palms upward, relax fully and breathe naturally.
• Benefits: Promotes deep relaxation, resets the nervous system, lowers heart rate and blood pressure.