If you are new to yogayou might feel overwhelmed with how to safely and adequately perform all of the yoga poses. We have over 120 different yoga exercises listed in our asana index–fortunatelyyou don’t need to learn them all when you are just starting yoga. There are a handful of foundational yoga poses that share common alignment and muscular actions with all of the other poses. Even though there are hundreds of asanasmost yoga classes repeat the same primary ones. Becoming familiar with these fundamental poses will be essential for you to learn so you can feel comfortable going to a yoga class or can be safe practicing on your own at home.
We reached out to eleven yoga experts to get their recommendations for the most essential yoga poses that beginners should start with learning. We also asked them for their tips and advice on how beginners should approach these asanas and how to modify the poses to make them approachable for newbies. We recommend that you follow the link to the yoga pose instruction page to see the step-by-step instructions on how to perform each pose. If you are brand new to yogatake your time to absorb all of this infoand always listen to your body and alter the posture to best suit your body’s level of abilitystrengthand flexibility.
1. Cat and Cow (Marjaiasana / Bitilasana)
One of the most essential and easiest yoga poses for a beginner to learn is cat pose and cow pose. Yoga Instructor Brooke Nicole Smith explains that “this sequence connects movement with breathmoves through both flexion and extension of the spineand allows the practitioner to experience stillness at the apex of each movementas well as in a neutral spine position between the movements.”
“The key benefits are improved awareness and depth of breath as well as heightened awareness and control of spinalshoulderand pelvic position/movement. In other wordsthis pose helps new yoga practitioners experience the connection between the spineshoulderspelvisand breath. These small movements and connections facilitate the understanding of alignment in so many other poses (e.g. understanding internal and external rotation of the hips makes more sense in the context of how the pelvis connects to the spine). This pose makes me feel deeply connected to and present in my body. When I practice itmy awareness goes directly into my body. My mind quiets. The sensations of my breathmy movementand my body capture my full attention. I experience peace.”
“This movement and action of the spine is found in many other yoga posesso it is considered a foundational pose for beginners to understand and master. If you have wrist discomfort or painyou can use fists or place your forearms on a bolster or blocks. This spinal movement exercise can also be practiced in a seated or standing position.”
2. Easy Pose (Sukasana)
The classic seated pose with legs crossed and a straight spine isn’t always easy to do. Most yoga classes will start off in Easy poseso it is essential to know how to make this beginner pose as comfortable as possible. As Yoga Teacher and Yoga Therapist Donna F. Brown tells us“Easy pose is often difficult to do as most people do not know how to sit still for even 5 minutes in our chaoticfast-moving society! This pose helps beginning students to establish a seated foundation for their practiceis a common pose for learning the art of meditationand encourages lengthening and proper alignment of the spine. Sukasana also is very calming for the mind and bodyand enables concentration.” To make Easy pose easytry sitting up on a cushionfolded blanketsor even a yoga block. If your knees feel achysupport them with blankets or blocks.
3. Mountain Pose (Tadasana)
The foundation of all standing poses is Mountain pose. Laura Finchfounder of Yogakali.combelieves that “Tadasana is the most crucial yoga pose for beginner yogis as well as for yoga teachers who work with entry-level students. Before diving into more intricate yoga posesboth students and teachers have to analyze the foundation. From the anatomical point of viewTadasana is the basic posture that carries a pool of information about where our mind and body are at the moment. What’s moreTadasana reveals the uniqueness of each and every bodycreating the opportunity for creativity instead of blindly forcing our bodies into the “perfect” shape we’ve seen on Instagram.”
“Tadasana is perfect for beginners and accessible to the majority of able-bodied yoga students. Opening a yoga class with Tadasana is a perfect moment to detect what’s “broken” and set an intention for the yoga practice. From reflecting on our emotional well-beingand hinting previous injuries to revealing adverse life patternsthe way we stand is the best indicator of what we need to focus on in our yoga practice today. I find Tadasana to be extremely grounding and soothing. I treat it as a sort of standing Savasanaa chance to connect with the breathcenterand scan the body and feelings.”
Mountain is also a pose that Donna F. Brown deems essential to the beginner. She notes that “standing still and maintaining good alignment can be difficult for most people. When you are in Tadasanaevery muscle group in your body is utilized to hold you erect. The dynamics of the pose begins in the grounding of the feet to establish balanceand the energy travels from the feet up the legs and thighs and spreads to the entire body. The hips and abdominal muscles are engagedand this helps to properly align the spine. The shoulders are relaxedand the head is centered directly over the spine. This pose creates a sense of steadinesspowerand strengthand thusthe nameMountain pose.”
If you’re struggling with feeling stable in this posetry to have your feet wider apart. You can also practice the asana against a wall for extra support and to help you properly align your spine in the posture.
4. Downward Facing Dog (Adho Mukha Svanasana)
One of the most practiced poses in a yoga class is Downward Facing Dog. This pose is often used as a transition between poses and can eventually become a great place to catch your breath in a fast-flowing class. Kelly Clifton TurnerDirector of Education of YogaSix, tells us that this pose “can be challengingbut the fastest way for me to feel better in my body is to move into Down Dog for 5-10 rounds of breath. It decompresses the spineall the way up through the neckletting the head hang heavy. It lengthens the hamstringswhich is a great counter for those who either sit a ton or are super active (think marathon runners and cyclistswhose hamstrings are always firing). It opens the chestallowing for easy and smooth breath. It is both grounding and energizingand will leave people feeling better in their body with just a minute or two of practice. Place one block under each hand (at the lowest height). This helps release pressure from the shoulder girdlewhich allows you to focus on maximizing the length in your spine.”
Adho Mukha Svanasana is also one of Donna F. Brown’s favorite poses. She tells us“This pose strengthenstones and energizes the entire body! It also is an inversion pose that improves circulation to the brainheadand neckand strengthens the shoulders and armsand legs. Many students lean too much on their hands and need to focus more on centering their body weight back toward the legs and up toward the hips.”
5. Cobra Pose (Bhujangasana)
The most foundational and commonly practiced backbend in yoga is Cobra pose. Yoga Medicine instructor Rachel Landadvises us to “think of Cobra as the antidote to a slumped posture. All backbends broaden the collarbones and lift the sternumopening up space for better breathing and even digestion. Because the backbend in Cobra is against the downward push of gravityit is particularly helpful in awakening back body muscles that commonly weaken when we sit a lotas most of us do in modern life.”
“Backbends feature regularly in yoga asana practicebut deep backbends are challenging for many of usespecially for newer students. This pose encourages us to practice three actions required to make deeper backbends more accessible:
- Posterior pelvic tilt: lifting the lower belly or lengthening the tail creates more space in the low back and lengthens commonly tight muscles on the fronts of the hips.
- Deep abdominal engagement: cinching around the waist even as the skin over the belly lengthens can help transfer the sensation of the backbend away from the lumbar spine to the targeted areas of the chest and upper back.
- Scapula retraction: squeezing the shoulder blades back toward the spine helps to lift and open the chestcreating the heart-opening benefits of the pose.”
How to Start a Yoga Practice
If you are a beginner and wish to get started with yogawe recommend you start with the bare basics and not let yourself be overwhelmed. Our How to Start a Yoga Practice guide is short and sweet but it will give you the 4 basic steps to starting a yoga practice.
“We sometimes confuse pose depth with pose qualitybut it’s not necessary for a backbend to be deep in order for it to be beneficial. So rather than aiming to lift your chest as high as possiblepractice the three actions outlined above to open your heart and lengthen your hip flexors without creating any compression in your low back. Some students feel best with their legs togethersome with legs hip-width apartand some with the legs wider; be willing to experiment to see what feels best for you. Finallylooking down or forward rather than looking up can also help you focus the sensation on your chest rather than your neck.”
6. Crescent Lunge Pose (Utthita Ashwa Sanchalanasana)
Part of a traditional sun salutationCrescent Lunge is also the foundational yoga pose needed to build up the necessary strength and proper alignment to perform the Warrior lunge poses. Tom JohnsonYoga Teacher with Enjoy Community Wellness, describes Crescent Lunge as “an important pose which builds heat and strength in the bodypreparing the body for more complex poses. Crescent Lunge uses and integrates muscles of the entire body (legscorearms)lengthening and strengthening the upper and lower body. It builds balancing capability and prepares the student for Warrior I pose.”
“Crescent Lunge is an awesome pose to counteract the negative effects of a sedentary life as it opens up the chestcoreand hips in precisely the opposite direction from sitting. Crescent Lunge lengthens and tones the armslegship flexorsfootand toes; and strengthens the legshipsand butt. Crescent Lunge is a strong and powerful pose for the mind and body. It encourages beginners to practice the power of concentration and gives them an opportunity to own and fully occupy space on the mat. This is a common pose to warm-up the big muscles and joints of the body to prepare for more challenging postures.”
“This pose is commonly entered into from Downward Facing Dog with the back leg straightwhich is challenging for both beginners and experienced practitioners. Sothe beginner may want to drop into a neutral table-top (on hands and knees)place one foot forward between the handsthen lift the back knee and straighten the back leg. What’s most important is to establish a strong base by planting the heel of the front foot underneath the kneecreating a 90-degree angle at the front knee. This may require “helping” the front foot into place by taking a couple of steps forward to get the knee over the heel. Beginners may also want to keep the back knee down on the mat and focus on building the base in the front leg.”
7. Triangle Pose (Utthita Trikonasana)
Understanding how to align the armslegsshouldersand hips in multiple directions is a key teaching of Triangle pose. This foundational pose is much trickier than it looksso approach this posture with patience and persistence. Certified yoga expert Mackenzie Shier notes that “Triangle is a great posture with a lot of benefits while being accessible for most people regardless of yoga experience. This pose strengthens the legsobliquescoreand back while stretching the hamstrings and calves as well as the groin muscles and chest. A common pitfall in this posture is allowing the ego to drive the lower hand all the way to the floor and allowing the body to come forward in order to do sothus losing many of the great benefits of the posture as well as possibly putting the lumbar spine in jeopardy. A great way to avoid this is by either turning the palm upso there isn’t weight in the lower arm or even by practicing this posture against the wall. If practicing against a wallgo down only as far as the back remains fully on the wall. It may feel more difficultbut it helps to ensure proper alignment and opening of the chest.”
“Triangle is one of the first poses taught to beginners and practiced in more advanced classes too,” notes Tom Johnson. “It’s a playful way to make shapes with the body while grounding down into the earth and opening the body. It helps build balance and is a preparatory pose for more advanced postures like Half Moon Pose (Ardha Chandrasana). Done with a strong base and proper alignmentthe student will feel strongbalancedand open.”
“As a beginnerfocus more on creating a strong base with the legs and seeking length and alignment in the spine. Don’t worry about reaching the hand to the floor–use a block to bring the floor up to youso you keep a solid alignment of the spine. Alsowedging the back foot against a wall can help create a strong base from which to extend the spine.”
8. Plank Pose (Kumbhakasana)
Many yoga newbies struggle with having the necessary upper body strength to protect the wrists from strain and to further advance in the practice. Plank pose provides this foundational strength. As Rachel Land notes“Several key yoga poses require us to bear our weight on our handssomething that most of us don’t often do in daily life. It can be difficult at firstso plank helps us adapt to weight-bearing on the hands without the flexibility required by poses like downward-facing dog (adho mukha svanasana)or the upper body strength required by low push-up (chaturanga dandasana)inversions or arm balances.”
“There’s no doubt plank pose is difficultbut I love the feeling that every part of my body has to work in order to hold the position. Staying in plank poseeven when it is difficultcreates a sense of personal power that is a major part of what draws me to my yoga mat. As well as helping us adjust to weight-bearing on our handsplank pose helps us stoke the internal fire or motivation that the ancient yogis called “tapas”: hold a plank for just a few breaths and you’ll soon feel the heat build in your chestarmscoreand legs.”
“Even experienced students find plank pose difficultso modifications can be helpful for all of us. If you’re building up to feeling strong in plank poselowering your knees to the mat will reduce the effort required to hold the pose with good alignment. On days where your wrists are bothered by weight-bearingyou can prop the heels of your palms on a folded blanket or mator take plank pose on elbows and forearms instead. Finallytry squeezing a block between your thighs to help you recruit leg strength.”
9. Child’s Pose (Balasana)
One of the most important poses for anyone new to yoga to learn is Child’s Poseexplains Heather Dresslerowner of BodyLift Fitness. “This pose is accessible for mostand it’s a position those practicing yoga can always go to when they are feeling overwhelmedstressedor when they have the need to calm their body down. It’s also a good pose to move your body into when you are faced with a pose during your yoga class that you can’t physically or mentally practice at that time. When we get stressed outoftenour response is to bring our hands to our foreheads. Bringing your forehead to the mat in Child’s Pose automatically calms the parasympathetic nervous systemrelieving stressanxietyand fatigue. If your forehead doesn’t reach the mat during Child’s Poseyou can grab a block and place it between the forehead and the mat to assist. You can also place a block behind the knees to lessen the bend and lift yourself off of your heels. Child’s Pose has extra benefitsincluding massaging the internal organs and opening the lower backhipsshinsand quads. If you walk your hands forwardyou can also add opening to the armpit area and the chest to the list.”
10. Corpse Pose (Shavasana)
Stress reduction is one of the top reasons people begin practicing yogaand Corpse pose is the best yoga pose to teach one how to relax. While the name sounds a bit morbidthe goal of this asana is to let go of everything that you possibly can. While it might look like naptimeit is crucial not to fall asleep in this pose. Learning to relax in Shavasana will allow you to more easily and quickly relax into the other yoga poseswhich will allow you to further reduce stress and tension in your body.
Registered Yoga Teacher Lucile Hernandez Rodriguez believes that “Shavasana is a perfect way of introducing meditation in a beginners’ class. Meditation can sometimes seem not accessible enough to beginnersespecially if they are not used to seating for long periods of time and can feel discomfort when doing so. Laying down solves this issue as it allows for a total release of the body.”
“For some people lying down flat on your back might hurt. You can try modifying this pose by putting a bolster under your knees. If you have back issuesput your feet as wide as the matknees together for a constructive resting feeling. This pose should be all about relaxationand you shouldn’t feel any tension in your body. When you are in the posebring a light focus to your breath. If you notice that your thoughts are running wilddon’t judge them and just come back to your breath.”
11. Warrior 1 (Virabhadrasana I)
There are several asanas that embody the strength and power and fearlessnessand Warrior 1 is the foundation for these empowering standing poses. “This is an energizing pose that strengthens the legsanklesarmsand back while stretching the hips and torso,” notes Mackenzie Shier. “It’s also great for improving balance and stability. If the full variation of the posture isn’t appropriate or accessible for your bodyyou can always lift the back heel to reduce pressure on the ankle and hips or even lower to the back knee. There are a wide variety of options to reduce tension in the chestshouldersand neck. If this is an issuetry separating the hands or even bending the elbows into cactus arms while continuing to lift the torso.”
Best Videos for Beginners
Check out this great list of free beginner yoga videos to try out some basic yoga postures to get a better understanding of what a yoga class looks like and feels like. We have conveniently grouped these 14 easy-to-follow videos by shortmediumand long class lengths.
If you need to make this pose a bit easierhave less bend in the knee. You can take a break by straightening the leg and then bending it back into position. Make sure the bent knee is pointing directly at the middle toeto make sure you do not put excess strain on the knee joint.
12. Warrior 2 (Virabhadrasana II)
Of all of the leg lunging posesWarrior 2 is one of the most essential for beginners to learn. Reverse Warrior and Warrior Angle both rely on the same alignment in the legs and hips as this pose. “The standing poses are a major part of yoga asana practice,” explains Rachel Land. “They create a platform through which to embody the dynamic balance between strength and softness. Warrior 2 is a relatively accessible way for beginners to explore these opposing forces—pairing a sturdy standing base with an open and expansive chest. Warrior 2 teaches us to build strengthstabilityand enduranceespecially in the lower bodywithout closing off the hips or chest; this can have flow-on benefits to our postureand connect us to our feet in a way that boosts our stability in all standing positions.”
“Like all Warrior posesthe posture creates a feeling of strengthpowerand focus. The openside-facing nature of Warrior 2 reminds us to balance that strength with softness by relaxing the facereleasing the sides of the neckand allowing our collarbones to broaden. Though a foundational poseWarrior 2 still requires significant strength and range of motion. Try moving your feet closer together to reduce the load on your legs. You might also find that turning your back foot and hip slightly toward the front of your mat (rather than toward the side of your mat) makes it a little easier to keep your front knee tracking over your front ankle. If your shoulders fatiguebring your hands to your hips or into prayer position (anjali mudra).”
13. Tree Pose (Vriksasana)
Of the many balancing poses in yogaTree pose is the most common and best suited for the beginner. Registered Yoga Instructor Annette Goubeaux describes Tree pose as a “simplefoundational pose that is physically challenging for the hipsbalanceanklesand feet. It will make you feel strong and grounded even if held for a few breaths. As a strengthening postureit helps you for all other balances in yoga and is a wonderful transition posture to move smoothly from pose to pose with strength and focus.”
“The practice of this posture can change daily based emotional factors such as how much sleep you’ve hadtype of dayinteractions with othersso it is important to tune into your emotional body and simply noticeand never judge. Emotionally it can help curb anxiety and stress and is a great way to slow down when you are feeling overwhelmed. From a mental standpointit can help create more confidence and raise your self-esteem as you stand tall and proudwhich is why this is one of my favorite beginning yoga postures. Although it can start off challengingstudents often find they can mark progress easily as they master this posture and grow stronger.”
“Tree pose builds strength in the core for more advanced yoga postures laterand as a strengthening postureit helps you for all other balances in yoga and is a wonderful transition posture to move smoothly from pose to pose with strength and focus. This asana also helps to open the hips which will help to counteract tight hips that we often get from spending time sitting at a deskwhile watching TV or while driving a car. It is also a great standing posture for beginners to work on to learn to connect to their breathgain focus and clarity and keep the body balanced on one foot. This posture also teaches the student to connect with themselves as it is difficult to let your mind wander while in a balancing posture. To make this asana easier for a beginneryou can try varying foot positions such as heel to your inner calfa blockor inner thigh.”
14. Bridge Pose (Setu Bandha Sarvangasana)
One of the most common asanas to practice at the end of a yoga practice is Bridge pose. Tom Johnson likes Bridge pose for its accessibility and versatility. He tells us that “it can be either a calming posture or an energizing onedepending on how the pose is executed. It’s also a great preparatory pose for the more complex Wheel (Urdhva Dhanurasana ) and Shoulderstand (Salamba Sarvangasana) postures.”
“Bridge Pose is a nicegrounding pose that creates flexibility in the thoracic spinestrengthens the backlegsand glutes and opens the hips and shoulders. It’s an excellent counter-pose to the position many people assume during the day as they’re hunched over a computer or steering wheel. Bridge Pose is often performed after a vigorous flow sequenceso it helps to slow down the heart ratecalm the mind and ease anxiety. It’s a posture that opens up the shoulders and heart centerallowing students to feel more compassion for the self and others.”
“A beginner may want to enter into this posture using blocks as support. Initiallythe beginner can use them by placing one block underneath the back at the base of the shoulder bladeswhich helps to open the heart center. The second block is placed under the head at the second-highest level to support the head. The beginner can keep the legs bent or straighten the legs and let the full weight of the body be supported by the blocks.”
15. Four-Limbed Staff Pose (Chaturanga Dandasana)
If you go to a popular vinyasa or flow yoga classyou will need to know how to properly move into a Four-Limbed Staff pose. Chaturanga is a part of the Ashtanga yoga Sun Salutation but can be substituted with knees-chin-chest posture if it is too challenging. This yogi pushup movement is one of the most difficult to have the correct alignment of all of the basic yoga posesespecially for new students.
Kelly Clifton Turner believes that “the most common misalignment in the classic yoga push up transitionoften known as Chaturanga is rushing through and letting gravity do all the work. Instead of flopping down lows-l-o-w it down. Move with control. Keep your upper arms hugging in towards the ribs as you hinge the elbow joints back towards your hips. Stop when the shoulders are either at or over the elbow lineavoiding the “stripper dip,” which can wreak havoc on your rotator cuffs. Knees can always be on the ground to support this mindful transition without sacrificing form.”
16. Wide-Legged Standing Forward Bend (Prasarita Padottanasana)
Many people are afraid to go to a yoga class because they think they are too inflexibleespecially in the hamstringsto do the practice. The Wide-Legged Standing Forward Bend pose is a perfect hamstring stretch for these beginners as it allows a gentle stretch in the backs of the legs to promote flexibility. Mar SoraparuPartner at BIANbelieves that “the wide-legged standing forward bend is one of the most effective and approachable posesin my opinion for any yoga practitioner to put to practice. This pose can be modified or advanced quite simply with simple shifts and opens the entire body with the added benefit of a slight inversion.”
“As you embark on your yoga journey there is naturally some anxiety around starting a new practice which is why the added benefit of having your head below your heart in this poseallowing for extra blood flow to the brainsupports easing into your practice with a sense of serenity and confidence when you are just getting started. For a beginner specificallythis pose serves as an introductory point to opening some of the major muscle groups all at once in a safe and effective way. For those who feel that they do not have any flexibilityrest assured that with the use of blocksbending of the kneesand adjusting the positioning of the feet to a wider stanceyou are able to experience the benefits of this pose.”
“The lower backhipshamstringsgroinand calves are the primary muscles being stretched; however as you ease into the poseyou may feel a release in the neck and entire spine as gravity gently pulls you downward and slightly forward. Additionallythe ankleskneesand quadriceps are strengthened as you engage these areas to stabilize. The light inversion element is incredibly beneficial to calm the nervous system which can relieve anxietystressfatigueand many other unpleasant emotional states as fresh-blood flow circulates through the body and into the brain.”
“This pose not only is excellent for your physical being but is incredibly effective in the interconnectedness of the mind and body. I always feel the narrative of my mind slow to a steadier pace as soon as I begin this pose. The longer I holdthe more my body releases and my mind finds clarity.”
Why Do Yogis Say Namaste?
Are you curious or bewildered at the meaning and use of the word Namaste at the end of a class? Saying Namaste is a sweet way to connect and show respect towards another person–howeverit also has deeper philosophical meanings to yogis.
17. Bound Angle Pose (Baddha Konasana)
One of the most accessible poses to increase flexibility in the hips is Bound Angle pose. Kelly Clifton Turner believes “this pose is great for beginnersas it is a pose that can easily be modified to fit the individual. This pose has many benefits – a few include stretching the inner thighs and kneesas well as enhancing overall circulation in the body.” If the pose is too deep of a stretchyou can modify by sitting up on a cushion or blanketssliding the feet further forwardor by placing yoga blocks under the knees.
Turner also suggests that beginners practice this pose in the reclined variation. “Angle and support the torso up on a couple of blocks or (better yet!) a bolster. Draw the soles of the feet together and allow the knees to drape wide. If there is any strain on the inner groinslide blocksblankets or bolsters under the knees to give the body permission to truly relax. Rest one hand on the bellyconnecting with the rise and fall of breathand the other hand at the heartfeeling the steady drumming of the amazing organ that supports you every second of every day. Stay for five to ten minutes (or longer!) and connect with a sense of gratitude and love towards yourself.”
18. Fish Pose (Matsyasana)
If you have poor posture and tend to hunch forward then you will love how Fish pose opens up your chest and helps to realign your spine. This back-bending pose is an excellent gentleand soothing stretch for beginners. Lucile Hernandez Rodriguez tells us that “this pose will greatly help you in beginning your yoga practice as it will bring you the shoulder mobility you need for other poses such as downward-facing dog.”
“Most beginners have tight shoulders from being hunched at a computer all day. If that’s your casefish pose will bring a feeling of release and gently open your body. You will find a backbend in your thoracic spine and stretch the whole front of the bodyincluding your throatchestand abs. I personally love this pose as it allows me to totally let go of tensions after working on my computer. I also love the soothing and energizing feeling that comes with slowly opening your chest while breathing deeply.”
“To make this pose easytry rolling a blanketplacing it under your shoulder blades and laying down on it. If this is too much for youunroll the blanket a bit until it is fully comfortable! Make sure there is no tension in your shoulders or neck and that you feel at ease breathing in this position.”
Practice Tips for Yoga Beginners
Even though this list of poses for beginners is smallit is still a lot of information to digest at once. We highly recommend that you begin to explore these poses slowly and carefully to not be overwhelmed. Our How to Start a Yoga Practice guide will give you the four basic steps to starting a yoga practice. Our General Practice Guidelines covers all of the dos and don’ts to starting a successful yoga practice. Once you have looked through these two articlescontinue reading our Yoga for Beginner’s section for further tips and advice.
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