10 Yoga Poses For Beginners: Asanas to Begin With

Yoga, which traces its roots back thousands of years, has transformed into more than just a set of physical exercises. It has become a philosophy of life, a harmonious union of the body, mind, and spirit. From increasing flexibility and strength to alleviating stress and anxiety, the practice offers a holistic approach to nurturing our entire being. Beyond the physical benefits, yoga poses for beginners also offer a lot of mental benefits. It teaches us mindfulness, patience, and the art of being present in each breath. The meditative aspect of yoga cultivates a sense of introspection, fostering a deeper understanding of our inner selves.

As we embark on this journey into the world of yoga, building a solid foundation is important. For those just starting, the world of yoga poses might seem overwhelming, as there are different types of yoga and asanas. This is where we introduce 10 yoga poses tailored specifically for beginners. Each pose is thoughtfully curated to gently introduce newcomers to the practice, ensuring that they not only embrace the physical postures but also relish the mental and spiritual transformation that yoga offers. Join us as we explore these 10 invigorating yoga asanas, providing detailed step-by-step instructions and insights into the benefits of yoga. It’s time to unroll your mat, open your heart, and embark on a journey of self-discovery through yoga’s transformative power.

Top 10 Yoga Poses Names for Beginners

Here is a list of the top 10 yoga poses for beginners with Hindi and English names:

  1. Mountain Pose (Tadasana)
  2. Tree Pose (Vrikshasana)
  3. Downward Dog Pose (Adho Mukha Svanasana)
  4. Child’s Pose (Balasana)
  5. Upward Facing Dog Pose (Urdhva Mukha Svanasana)
  6. Bridge Pose (Setu Bandhasana)
  7. Warrior I Pose (Virabhadrasana I)
  8. Triangle Pose (Trikonasana)
  9. Seated Forward Bend (Paschimottanasana)
  10. Corpse Pose (Savasana)

Mountain Pose (Tadasana)

Steps For Mountain Pose

This foundational yoga pose is great for beginners and it focuses on aligning your body and improving posture. Stand tall with feet hip-width apart, arms by your sides, and palms facing forward. Benefits include improved posture, enhanced body awareness, and stress relief.

  • Stand with your feet parallel and hip-width apart.
  • Engage your thighs, lift your kneecaps, and tuck your tailbone slightly.
  • Lengthen your spine while relaxing your shoulders away from your ears.
  • Breathe deeply and hold for several breaths.

Tree Pose (Vrikshasana)

Tree Pose improves balance and concentration while strengthening the legs and core muscles. This yoga pose for beginners is also great for calming the mind and building self-confidence.

Steps for Tree Pose

  • Begin in Mountain Pose.
  • Shift your weight onto your left foot and place your right foot on your left inner thigh or calf.
  • Find a steady focal point to aid balance.
  • Raise your arms overhead or keep your hands in a prayer position in front of your chest.
  • Hold and switch sides.

Downward Dog Pose (Adho Mukha Svanasana)

This yoga pose for beginners stretches the entire body, strengthens the arms and legs, and promotes relaxation. It’s particularly useful for beginners and helps in relieving back pain and improving digestion.

Steps for Downward Dog Pose

  • Start on your hands and knees.
  • Lift your hips, straighten your arms and legs, forming an inverted V shape.
  • Press your palms into the mat and your heels toward the floor.
  • Relax your neck and look towards your navel.

Child’s Pose (Balasana)

The child’s pose is a resting pose that relaxes the back, hips, and shoulders. For yoga beginners, it’s perfect for calming the mind and relieving stress.

Steps for Child’s Pose

  • Begin on your hands and knees.
  • Sit back onto your heels and extend your arms forward, lowering your chest to the ground.
  • Relax your forehead on the mat and take slow, deep breaths.

Upward Facing Dog Pose (Urdhva Mukha Svanasana)

This invigorating backbend yoga pose enhances spinal strength, expansively opens the chest, and cultivates suppleness in the shoulders and abdominal region.

Steps for Upward Facing Dog Pose

  • Begin by lying face-down with your hands positioned beneath your shoulders.
  • Exert pressure through the tops of your feet and thighs against the surface beneath you.
  • Inhale deeply as you elevate your chest, all the while maintaining contact between your lower ribs and the ground.
  • Effortlessly glide your shoulder blades in a backward and downward motion, simultaneously lengthening your neck.

Bridge Pose (Setu Bandhasana)

Bridge Pose stretches the chest, neck, and spine while strengthening the glutes and hamstrings. An easy pose for beginners, this yoga pose is effective in alleviating back pain and calming the mind.

Steps for Bridge Pose

  • Lie on your back with knees bent and feet hip-width apart.
  • Press your feet and arms into the mat, lifting your hips towards the ceiling.
  • Clasp your hands beneath you and roll your shoulders underneath you.
  • Breathe deeply and hold the pose.

Warrior I Pose (Virabhadrasana I)

Warrior I yoga pose strengthens the legs, opens the hips, and stretches the chest and shoulders. It instills a sense of empowerment and determination.

Steps for Warrior I Pose

  • Begin in Downward Dog, step your right foot forward between your hands.
  • Rotate your left foot slightly outward and press the outer edge of your left foot into the mat.
  • Bend your right knee over your ankle and lift your arms overhead.

Triangle Pose (Trikonasana)

The triangle pose in yoga improves flexibility in the hips and hamstrings while enhancing balance and stability. It also aids digestion and stimulates the abdominal organs.

Steps for Triangle Pose

  • Stand with your feet wide apart.
  • Turn your right foot outward and your left foot slightly inward.
  • Reach your right arm forward and hinge at your right hip, lowering your hand to your shin, ankle, or the floor.
  • Extend your left arm towards the ceiling.

Seated Forward Bend Pose (Paschimottanasana)

This yoga pose for beginners stretches the entire back body, including the spine, hamstrings, and shoulders. It’s a calming pose that soothes the nervous system.

Steps for Seated Forward Bend Pose

  • Sit on the mat with your legs extended in front of you.
  • Inhale, lengthen your spine, and exhale as you fold forward from your hips.
  • Reach for your feet, ankles, or shins, depending on your flexibility.
  • Keep your spine long and gaze forward.

Corpse Pose (Savasana)

Corpse Pose is the ultimate relaxation yoga pose for beginners as well as for everyone who practices yoga. It helps to integrate the benefits of your practice and brings a sense of tranquillity to the mind and body.

Steps for Corpse Pose

  • Lie on your back with arms by your sides, palms facing up.
  • Close your eyes and relax your entire body, releasing any tension.
  • Focus on your breath and let go of all thoughts.
  • Stay in this pose for a few minutes.


Which yoga pose is best for beginners?

The Mountain Pose (Tadasana) is ideal for beginners. It establishes proper alignment, improves posture, and prepares you for more advanced poses. Stand tall, feet hip-width apart, arms at your sides, palms facing forward, and breathe deeply for relaxation and body awareness.

How do I start yoga by myself?

To start yoga on your own, begin with simple poses like Child’s Pose, Downward Dog, and Cobra. Focus on your breath, listen to your body, and gradually increase the intensity and complexity of poses. Watching online tutorials and practicing mindfulness will enhance your solo practice.

What are the basic yoga exercises?

Basic yoga exercises include Mountain Pose, Tree Pose, Downward Dog, Child’s Pose, and Cobra. These poses enhance flexibility, balance, strength, and relaxation. Incorporate deep breathing and proper alignment for effective and safe practice.

How do I start simple yoga?

Start simple yoga by finding a quiet space, using a yoga mat, and wearing comfortable clothing. Yoga poses for beginners involve gentle stretches, such as neck rolls and seated forward bends. Focus on controlled breathing, listen to your body, and gradually explore more poses as you gain confidence and flexibility.

Disclaimer: The content provided in this blog is for informational purposes only and should not be considered a substitute for professional medical advice or guidance. It is crucial to consult with a qualified healthcare provider before attempting any new exercise or yoga poses, especially if you have existing health conditions or injuries. The yoga poses mentioned are intended to be practiced under the supervision of a certified yoga instructor to ensure proper alignment and safety. If you experience any discomfort or pain while attempting these poses, stop immediately and seek medical attention. This information is not intended to diagnose, treat, cure, or prevent any medical condition.

Read More: A Beginner’s Guide to Yoga: Poses, Types, Benefits, and More