New to Yoga? Start By Practicing These 12 Beginner-Friendly Poses
Build your yoga routine at your own pace.
By Greg PrestoMichele Ross•
What Are the Benefits of Yoga?
Different Types of Yoga: An Overview for Beginners
12 Yoga Exercises for Beginners
Can Beginners Learn Yoga at Home?
Yoga Equipment for Beginners
Yoga Tips for Beginners
Here's the truth: You don’t need to be able to balance on your tiptoes or bend yourself into a pretzel to start doing yoga (or experience the many benefits). Stillmany beginners feel overwhelmed by the thought of stepping onto the mat for the first time.
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“People think yoga is intimidating because they’re worried they aren’t flexible enough and need to be like Gumby,” says Peloton instructor Kristin McGee. “Yoga will help you get more flexibleso you don’t need to start out flexible.”
You can create a practice that feels good for your body by focusing on one pose at a time and advancing at your own pace. Belowexperts share advice and step-by-step instructions on how to do some of the most common yoga postures.
What Are the Benefits of Yoga?
A regular yoga practice can do great things for both your physical body and your mental health. As Kristin points outthe word “yoga” is derived from the Sanskrit word that means “to unite,” which is fitting since she says yoga’s “main goal is to help us unite our body with our mind via our breath.” These are just a few of the benefits that come from doing yoga.
Physical Benefits: Practicing yoga can increase your flexibilityboost your upper and lower body strengthand improve your balance.
Mindfulness: People often associate mindfulness with stillness or meditationbut many “find yoga is a more accessibledynamicand interesting way to stay in the present moment,” says Anne CoxPhDa professor of kinesiology at Washington State University. “You may find your mind is a little bit calmer and a little less all over the placewhether it’s in yoga class specifically or outside the class,” she says.
Stress Relief: Research published in the journal BrainBehaviorand Immunity in 2022 found that doing yoga can decrease levels of cortisolyour body’s stress hormone. “It actually changes us at a chemical level,” says Lori Rubenstein Fazzioa physical therapist and clinical professor of yoga and health at Loyola Marymount University.
Improved Mood: When practiced consistentlyyoga can improve your mood by increasing the levels of certain chemicals in your brainsuch as serotonin.
Reduced Inflammation: Additional research needs to be done to draw a clear conclusion about the relationship between inflammation and yoga. Howevera review of 15 studies published in the journal Biological Research for Nursing in 2018 suggests that this form of movement can play a role in reducing chronic inflammationwhich lasts anywhere from several months to several years and increases your risk for health issues including cardiovascular diseaseAlzheimer’sand certain cancers.
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Different Types of Yoga: An Overview for Beginners
There are so many different types of yoga to explore. Some are more fast-pacedlike Ashtangawhile others focus on holding poses for an extended period of timelike Yin yoga. Here’s a quick rundown of the different s you might encounterplus expert advice on which ones are optimal for beginners.
Ashtanga Yoga: This vigorous type of yoga challenges your strength and endurance as you move rapidly between poses. Fazzio suggests waiting to try it until you’re comfortable moving through the basic yoga postures.
Vinyasa Yoga: In Vinyasa flowsposes are strung together in sequences. You go straight from one pose to the nextlinking your movements to your breath.
Hatha Yoga: While doing this slowcontrolled type of yogayou hold poses for longer periods of time than you would while doing Vinyasa yogafor example. What’s morethe poses in Hatha yoga aren’t always tied together in a sequence.
Yin Yoga: This is another slow type of yoga. While practicing Yin Yogayou relax into a posture for an extended period of time (often several minutes).
Iyengar Yoga: This focuses on your form in each posture and incorporates props and tools to help you properly align your body.
Chair Yoga: As its name suggeststhis type of yoga incorporates a chair as a prop. You stay seated in the chair while doing different posturesmaking them more accessible and less strenuous.
Restorative Yoga: This of yoga often incorporates blankets and pillows for added support and comfort. It's great for stress reduction and rest daysFazzio says.
If you're planning to kick off your yoga practice with guided classesFazzio suggests starting with a slowermore relaxed type—like Hatha yogaYin yogaor restorative yoga. You'll spend more time in each poseallowing you to relax into the posture and stay attuned to your breath. And of courseyou don’t have to choose just one to practice.
12 Yoga Exercises for Beginners
Instructors typically queue different poses in each yoga class. Even soyou’re likely to encounter some (if not all) of the poses below in a beginner-friendly flow. Here are step-by-step instructions on how to do each one at home.
1. Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dogor Adho Mukha Svanasana in Sanskritin one of the most well-known yoga poses. As Kristin points outthis pose is a gentle inversionmeaning your head is lower than your heart. “It really strengthens and stretches your entire body,” she says.
Start in a high plankpositioning your hands directly below your shoulders. Your body should form a straight line from your head to your heels. Take an inhale.
Keeping your arms straight but not lockedpress your hands into the ground as you exhale and slowly lift your hips toward the ceiling as your chest reaches toward your thighs. Your legs can remain straightor you can slightly bend your knees.
Spread your fingers wide and grip your mat through each fingertip. Press the backs of your thighs toward the wall behind you.
Take two to four breaths in this position.
Beginner’s tip: Your heels don’t need to touch the floor. In factdepending on your unique skeletonit may not even be possibleFazzio says. Feel a stretch through the back of your legsbut don’t sacrifice your form or comfort to force your heels to the floor.
2. Mountain Pose (Tadasana)
This poseknown as Tadasana in Sanskritmay look no different than a regular standing position at first glancebut your form is still crucial. “You’re not standing in a collapsed posturebut you’re actually activating your body. So it’s like you’re trying to get taller,” Fazzio says.
Holding yourself upright also works the small muscles in your back. "It teaches us how to stand tall and find our midline and correct posture," Kristin saysadding that she practices Mountain Pose throughout her dayeven when she's not on the mat.
Stand with your feet together and your arms at your sides. Both palms should face inward.
Spread your toespress your feet into the matand engage your leg muscles.
Draw your shoulder blades down and together.
Take two to four breaths in this position.
Beginner’s tip: To keep your spine uprightFazzio says to “imagine your head reaching up to the ceiling and your feet anchoring down into the floor."
3. Tree Pose (Vrikshasana)
If you spend a lot of time sittingtry Tree Pose (Vrikshasana). “Our core can get weak if we sit or slouch,” Kristin says. “Tree combats that while also strengthening our legs and helping us find more focus and concentration.”
Start in Mountain Pose. Inhale.
As you exhaleplace your hands on your hips.
Raise your left leg and place the bottom of your left foot either on the inside of your right shin or the inside of your right thigh. Make sure you don’t place it on your knee.
Square your shoulders and hips to the front. Press your left foot and right leg together. Gaze forward.
If you feel balancedfold your hands in front of your heart or reach them overhead.
Take a few breaths in this position before returning to Mountain Pose. Repeat these movements on the other side.
Beginner’s tip: To help maintain your balancefocus on a singleunmoving spot in front of you and keep your eyes locked on it while holding this pose.
4. Warrior 2 (Virabhadrasana 2)
You’ll likely encounter Warrior 2 (Virabhadrasana 2) in your classes. This lunge variation is great for improving your balance and strengthening your legs.
Stand facing the long edge of the mat with your feet flat on the floor in a wide stance.
Turn your right foot and knee to face the front of the mat. Angle your left toes slightly inward.
Bend your right knee so that it points toward your middle toe and stacks over your right ankle. Press down through the outer edge of your left foot. Keep your chest proud and your head up.
Extend your arms outward from your shoulders. Nowturn your head to look forward over your right fingers.
Hold this pose for a few deep breathsthen straighten your right knee to return to a standing position. Repeat on the other side.
Beginner’s tip: If you feel pain while holding Warrior 2ease up. People often try to rotate their hips more than they should in this posewhich can cause injuriesFazzio says. Listen to your body and don’t force any extreme movements.
5. Cat Pose (Marjariasana) and Cow Pose (Bitilasana)
Cat Pose (Marjariasana) and Cow Pose (Bitilasana) will help stretch your back and spine and improve flexibility.
Start on all foursmaking sure your wrists are directly under your shoulders and your knees are in line with your hips.
To move into Cat Poseexhale while arching your back and dropping your chin toward your chest. Scoop your tailbone toward your mat and keep your eyes on your thighs.
To move into Cow Poseinhale and arch your back in the opposite direction. Lift your chin and tailbone and keep your gaze toward the ceiling.
Move between both poses with each inhale and exhale.
6. Chair Pose (Utkatasana)
Chair Poseknown as Utkatasana in Sanskritis a standing posture that activates your glutes and engages your core and quads.
Begin by standing up straight with your feet together and your arms by your sides.
Raise your hands overhead with your palms facing inward. Position them by your ears.
Slowly bend your knees and lower your hips backas if you’re sitting on a chair.
Keep your weight in your heels to avoid tipping forward. Hold this position for several breaths.
7. Cobra Pose (Bhujangasana)
Also known as BhujangasanaCobra Pose is a mild backbend and heart-opening pose. It’s included in countless yoga flowsincluding certain variations of Sun Salutations.
Begin by lying face-down on a mat. Place your fingertips in line with the front of your shoulder bones with your elbows parallel at your sides and pulling straight back.
On an inhalesqueeze your shoulder blades togetherpressing your hands into the mat and lifting your chest up with your heart forward.
Draw your shoulders away from your ears and keep your core engaged. Keep your legs long and ground the tops of your feet onto your mat.
Hold for 3 to 5 breaths.
On an exhaleslowly lower down onto the mat.
Beginner’s tip: Keep your gaze down or slightly forward to protect your neckyour shoulders relaxedand your back long.
8. Child’s Pose (Balasana)
Child’s Poseknown as Balasana in Sanskritopens your hips and stretches your back muscles.
Start in a kneeling position with your shins flat on the ground.
Push your hips back over your heels. Open your knees so they're wider than your torso.
Begin walking your arms straight forward on the floor until your stomach meets your thighs and your forehead meets the floor. Hold this position while breathing deeply.
9. Happy Baby (Ananda Balasana)
Known as Ananda Balasana in SanskritHappy Baby Pose opens your hips and massages your lower back.
Begin by lying on your back with your knees bent and your feet flat on the floor.
Pull your knees over your chest and toward your armpitswith the soles of your feet facing the ceiling.
Reach your arms through your legs and grab the soles of your feet or your big toes (whichever you can reach more comfortably). Gently pull your knees toward the floor while keeping the soles of your feet facing the ceiling. Keep your lower back firmly pressed to your mat.
You can slowly rock back and forth to massage your lower back if it’s tight.
10. Triangle Pose (Trikonasana)
Triangle Pose (Trikonasana) "stretches the side bodywhich we don't do enoughand it strengthens our legs and core and entire body," says Kristin.
Start in Warrior 2 Poseleading with your right leg. Take an inhale and an exhale in this posture.
Keep a slight bend in your right knee as you bring your right hand down to a block on the outside of your right leg. Bring your left hand to your left hippressing your hips behind you.
Straighten your right leg and rotate the left side of your bodyincluding your rib cage and shoulder. Take a deep inhale as you reach your left hand straight up. Keep your torso straight.
Root down through your legs and bring your body back upright. Repeat the above steps on the other side.
11. Head to Knee Pose (Janu Sirsasana)
Known as Janu Sirsasana in Sanskritthis pose is a seated forward fold. "It's also a gentle twist and hip openerso it gets a lot of areas at once," Kristin says.
Start in a seated position with both legs straight and extended. Keep your torso upright.
Pull your left leg inward and close your knee joint as much as you can. Open this leg to the sidekeeping your heel close to your groin.
Fold over your right leg and grab your foot with both hands. Take an inhale and an exhale in this position.
Beginner's tip: If you can't reach your extended footwrap a strap or towel around it to make this posture more accessible.
12. Corpse Pose (Savasana)
Most yoga classes end with Savasanawhich translates to “corpse pose.” “For beginnersit’s often the most challenging part of classbecause it’s a meditative experience,” Cox says. The goal is to stay presentwhich can be difficult for beginners and advanced yoga practitioners alike.
Lie flat on your back in a relaxed position with your arms at your sides. It's OK for your feet to flop out to the sides.
Close your eyes and relax.
Beginner’s tip: Staying still and present isn’t easy for many peopleso Cox says to go easy on yourself. If it feels impossible to calm your mindtry doing a short meditation (like this 5-Minute Witness Meditation led by instructor Anna Greenberg) while you’re in Savasana Pose. You can also do a short body scan. With each breathfocus on feeling a different part of your body—such as your feetanklesand head.
Can Beginners Learn Yoga at Home?
If you’re new to yogarest assured that it’s totally fine to learn and practice yoga at home. To prioritize safety and nail the basicsyour best bet is to stream yoga classes for beginnerssuch as those available on the Peloton App. “Hereyou can find excellent verbal and visual instruction that is incredibly impactful and effective,” says Anna. As you’re starting outexplore different s and instructors until you find the ones that resonate with you most.
And noyou’re not making major sacrifices by skipping a visit to your local yoga studio. “A good teacher online will make you feel supported and even seenjust like one in person,” says Anna.
P.S. Yoga and meditation make for a perfect pairingso don’t forget to check out Peloton’s meditation classes as well.
Yoga Equipment for Beginners
No matter if you’re practicing at home or at a studiothe right yoga props can set you up for success. On top of having a high-quality yoga matAnna suggests opting for:
Yoga Blocks: According to Annathese versatile yoga props are the gold standard for supporting your practice. “They can be used to elevate your seat or under your hands to create length and space,” she says. “They help you tailor your posture and practice to meet you right where you are.” Essentiallyyoga blocks bring the earth where you need it for grounding and stability.
Thick Blanket: Similar to blocksa thick yoga blanket can elevate your hips while seated. “You can also use it as a cushion under sensitive areas like knees or elbows,” says Anna—not to mention get cozy beneath it during Savasana.
Yoga Strap: Anna says that yoga straps are your friend when you need to create length. For exampleit can catch onto your foot for hamstring or quad stretchesor you can hold it in both hands to secure a bind. (Bonus: Some yoga straps do double duty as mat straps.)
These types of yoga equipment aren’t crutches. Insteadthey can complement your practice—and quite beautifullyat that—for practitioners across all s and levels.
Yoga Tips for Beginners
There’s so much to learn about yogaso don’t feel like you have to be an expert in order to start your practice. “You’re not going to understand everything on day oneor even on day 25. It’s going to be monthsor even yearsbefore you develop all those layers of knowledge,” Cox says. “Be patient.”
The information aboveplus the tips belowshould give you the necessary knowledge to start your first class with confidence and end it ready to return for more.
1. Remember to Rest
Yoga isn’t as rigorous as weight lifting or high intensity interval training (HIIT)but it still works your muscles and joints (which means you need to give them time to recover). Cox advises doing yoga three days per week to start.
If you’d really like to practice yoga every dayFazzio says you can—just alternate between different types and intensities. For exampleif you take Anna’s 30-minute Power Flow one dayconsider doing her 20-minute Restorative to help you recover the next day.
2. Use Your Breath As a Guide
Pay attention to how your breathing changes as you move through different poses. As Fazzio explainspeople tend to hold their breath when a posture gets too challenging. “If you can’t breatheback off in the posture,” she says. “You’re not going to get the benefitsand you might actually harm yourself.”
3. Be OK Doing Your Own Thing
Just because your instructor does a pose a certain way doesn’t mean you need to do the same. Forcing a posture can lead to injury and may actually work against your body’s structure. “All of our bones are different shapes and sizesand your unique skeletal structure dictates what you can safely do,” Fazzio says.
If you’ve been in other types of group fitness classesyou might have felt pressure to keep up with every movebut yoga isn’t like thatCox explains. Instructors offer variations of the same pose so you can make them easier or more challenging. That saidyou don’t even have to make the modifications. If there’s a posture you’re uncomfortable doing or you just need a breaktake a moment to yourself or do a different pose. Not only is that allowed—it's encouraged.
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluationdiagnosisor treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergencycall your physician or 911 immediately.
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