Starting yoga doesn’t require fancy gear or extreme flexibility. With a little space, a mat (or a towel), and curiosity, you can begin building strength, mobility, and calm. Below you’ll find a beginner-friendly guide to essential poses, how to do them safely, and simple ways to tailor your practice.
Getting Started
Begin with 10–20 minutes, 3–4 times per week. Move slowly, breathe steadily, and pause if something hurts. As you gain comfort, increase hold times and add poses. Consider using simple props: a sturdy chair, yoga blocks (or books), a strap (or belt), and a cushion or folded blanket.
Gentle Warm-Up
Warming up helps wake the joints and prepare your breath:
Neck rolls: Small circles, both directions, 3–5 each.
Shoulder rolls: Lift, back, and down, 5–8 times.
Seated side bends: Reach one arm overhead, lean gently, 3 breaths each side.
Ankle circles and toe wiggles: 5–8 each.
Core Beginner Poses
1) Mountain Pose (Tadasana)
A quiet standing pose that teaches alignment and balance.
How to
Stand with feet hip-width or together. Spread toes and ground through heels and balls of the feet.
Engage legs gently; lift kneecaps without locking.
Lengthen through spine, soften shoulders, and let arms rest by sides, palms forward.
Draw low ribs in slightly and lengthen through the crown of the head.
Breathe slowly for 5–8 breaths.
Benefits
Improves posture awareness and balance
Builds foundational alignment for standing poses
Modifications
Stand with back to a wall for feedback on alignment.
Keep a slight bend in the knees if hamstrings feel tight.
2) Child’s Pose (Balasana)
A gentle resting pose that soothes the back and mind.
How to
From hands and knees, bring big toes together and widen knees comfortably.
Sink hips toward heels and fold forward, forehead to mat or cushion.
Arms can reach forward or rest alongside your legs.
Relax your jaw and breathe for 5–10 breaths.
Benefits
Gently lengthens the back body
Encourages deep, calming breathing
Modifications
Place a cushion between calves and thighs if hips don’t reach heels.
Keep knees closer together for more support or wider for more room.
3) Cat–Cow (Marjaryasana–Bitilasana)
A dynamic movement to mobilize the spine and warm the core.
How to
Start on hands and knees, wrists under shoulders, knees under hips.
Inhale: Arch your back gently, lift chest and tailbone (Cow).
Exhale: Round your spine, tuck chin and tailbone (Cat).
Repeat for 5–8 rounds, moving with breath.
Benefits
Improves spinal mobility
Warms shoulders and hips, connects breath to movement
Modifications
Place a folded blanket under knees for comfort.
Do it seated: hands on thighs, arch and round while sitting.
4) Downward-Facing Dog (Adho Mukha Svanasana)
A mild inversion that strengthens arms and lengthens the back body.
How to
From hands and knees, spread fingers and press into palms.
Tuck toes, lift knees, and send hips up and back.
Keep knees bent at first; aim for a long spine.
Press heels gently toward the floor without forcing.
Breathe for 3–6 breaths, then rest in Child’s Pose.
Benefits
Builds shoulder and core strength
Stretches hamstrings and calves, decompresses spine
Modifications
Hands on blocks or a wall to reduce wrist/hamstring strain.
Keep feet wider than hips for more space.
5) Low Lunge (Anjaneyasana)
Opens the hip flexors and builds steadiness in the legs.
How to
From Down Dog or hands and knees, step right foot forward between hands.
Lower left knee gently to the mat, untuck toes.
Stack right knee over ankle; lift chest and lengthen through crown.
Option: Reach arms up or keep hands on front thigh.
Hold 3–5 breaths; switch sides.
Benefits
Opens hips and front of thighs
Encourages balance and focus
Modifications
Pad the back knee with a blanket.
Keep hands on blocks for extra height and stability.
6) Warrior II (Virabhadrasana II)
A strong standing pose that builds leg strength and concentration.
How to
From standing, step feet wide. Turn right toes forward, left toes slightly in.
Bend right knee over ankle; keep back leg strong and straight.
Reach arms wide at shoulder height, gaze over front hand.
Keep torso centered and shoulders relaxed. Hold 3–5 breaths; switch sides.
Benefits
Strengthens legs, opens hips and chest
Improves stability and endurance
Modifications
Shorten your stance or rest back hand on hip.
Practice near a wall for balance support.
7) Tree Pose (Vrksasana)
A balancing pose that steadies the mind and strengthens the standing leg.
How to
From Mountain Pose, root through left foot.
Place right foot to inner left ankle or calf (avoid the knee); hands at heart or overhead.
Lift through crown; steady your gaze on a still point. Hold 3–5 breaths; switch sides.
Benefits
Enhances balance and ankle stability
Trains focus and calm
Modifications
Use a wall or chair for fingertip support.
Keep toes on the floor like a kickstand if needed.
8) Seated Forward Fold (Paschimottanasana)
A soothing stretch for the back body—go gently and focus on length, not depth.
How to
Sit with legs extended, feet flexed. Sit on a folded blanket if hips round back.
Inhale, lengthen spine; exhale, hinge at hips to fold slightly forward.
Hold shins, ankles, or a strap around feet. Breathe for 5–8 breaths.
Benefits
Lengthens hamstrings and calves
Calms the nervous system
Modifications
Bend knees or place a bolster under them.
Use a strap to avoid rounding the spine.
9) Sphinx Pose (Salamba Bhujangasana)
A gentle backbend that awakens the spine without compressing the lower back.
How to
Lie on your belly; place forearms on the mat, elbows under shoulders.
Press forearms down, broaden collarbones, and lengthen tailbone.
Keep neck long; gaze slightly forward. Hold 3–5 breaths.
Benefits
Strengthens back muscles
Opens chest and improves posture
Modifications
Move elbows slightly forward if low back feels pinchy.
Place a folded towel under ribs for comfort.
10) Bridge Pose (Setu Bandha Sarvangasana)
A supportive backbend that invigorates legs and opens the front body.
How to
Lie on your back, knees bent, feet hip-width and close to sitting bones.
Bridge (supported on a block if you like): 5 breaths
Supine Twist: 5 breaths each side
Savasana: 3–4 minutes
Breathing Basics
Keep breath smooth and steady. Try a 4–4 rhythm: inhale for 4 counts, exhale for 4 counts. If you feel breathless, shorten holds or rest. In active poses, lengthen the spine as you inhale; on exhales, soften shoulders and deepen the pose slightly without strain.
Helpful Tips & Props
Use a chair: Great for balance support in Tree or to rest hands in Forward Fold.
Blocks or books: Bring the floor closer in Down Dog, Low Lunge, and Seated Fold.
Strap or belt: Loop around feet in Forward Folds to keep spine long.
Blanket or cushion: Pad knees, support hips in Child’s Pose, or elevate seat in seated poses.
Go slow: Aim for consistent, gentle progress instead of deep stretches on day one.
Common Mistakes to Avoid
Holding your breath: Let breath guide movement.
Forcing depth: Sensation is fine; sharp pain is not. Ease back and modify.
Locked joints: Keep a micro-bend in elbows and knees to protect ligaments.
Collapsed shoulders: In weight-bearing poses, press through palms and broaden across collarbones.
Rounding the spine in folds: Prioritize a long spine; bend knees or use props.
Safety Notes
If you have injuries, high or very low blood pressure, are pregnant, or have other medical concerns, check with a qualified professional before starting.
Discomfort in muscles is normal; pain in joints, pinching, or numbness is your cue to stop and adjust.
Move out of poses slowly, especially from twists and backbends.
Progression and Consistency
Week 1–2: 10–15 minutes, focus on breath, Cat–Cow, Child’s Pose, Mountain, and Savasana.
Week 3–4: Add Down Dog, Low Lunge, Warrior II; hold each for 3–5 breaths.
After Week 4: Explore Tree, Bridge, and longer holds (6–8 breaths) as comfortable.
Wrapping Up
Yoga meets you where you are. Start small, breathe with intention, and choose variations that feel kind to your body. With steady practice, these beginner-friendly poses can help you build strength, flexibility, and a calmer mind—one breath at a time.
