10 Basic Yoga Poses for Beginners

10 Basic Yoga Poses Every Beginner Should Know

Just getting started with yoga? That’s amazing welcome to the journey! Yoga is not only great for your body, but it’s also a powerful way to relax and reconnect with yourself. When you’re new, it’s important to focus on the basics and build a strong foundation. That way, you’ll feel confident, safe, and get the most out of every class (or home practice).

To help you get started, here are 10 essential yoga poses that every beginner should get familiar with. These simple moves will help you build strength, improve flexibility, and feel more at ease on your mat wherever you practice.

Beginner Yoga Pose Chart

1. Child's Pose

🧘♀️ Child’s Pose (Balasana)

Child’s Pose is like your personal reset button during yoga. It’s gentle, grounding, and always there when you need a moment to pause, breathe, and reconnect. Whether you're feeling tired, overwhelmed, or just need a break, dropping into Child’s Pose is always welcome no questions asked.

That’s why it’s first on our list of beginner yoga poses. Out of breath? Child’s Pose. Not feeling a certain pose? Child’s Pose. Just want to rest for a bit? You guessed it Child’s Pose.

✨ Why You'll Love It

• Super calming for the mind

• Gently stretches the spine and back

• Eases tension in the hips and shoulders

• A great way to slow down and reconnect with your breath

📖 How to Do It

1. Start by kneeling on your mat.

2. Gently spread your knees wide, almost to the edges of the mat.

3. Bring your big toes to touch behind you.

4. Reach your arms forward and let your palms rest on the mat.

5. Sink your hips back toward your heels.

6. Slowly lower your chest and forehead toward the mat.

7. Breathe deeply and let your body relax here for as long as you need.

🛠 Modifications for More Comfort

• Rest your arms by your sides instead of stretching them forward if that feels better.

• Place a rolled-up blanket behind your knees if there's any tension in your legs.

• If your forehead doesn’t comfortably touch the mat, use a yoga block or folded towel for support.

This pose isn’t just for beginners it’s a favorite for yogis at every level. Let it be your go-to anytime you need a moment of peace.

2. Downward-Facing Dog Pose

🐾 Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is one of the most well-known yoga poses out there and for good reason. It shows up in almost every class and is considered a key building block for so many other poses. Whether you’re just starting out or have been practicing for years, Down Dog will continue to challenge, strengthen, and support your growth.

Thinking about handstands someday? A strong Downward-Facing Dog is your stepping stone. Don’t worry if it feels tough at first it does for everyone. But with time and practice, your strength and flexibility will build.

✨ Why You’ll Love It

• Builds strength in your arms and shoulders

• Deeply stretches your spine, hamstrings, and calves

• Gently inverts the body, which gets your blood flowing

• Helps reset your energy mid-practice

📖 How to Do It

1. Start in a plank position to find the right hand-to-foot distance.

2. Press into your hands and feet, then lift your hips up and back toward the ceiling.

3. Aim for a long, flat back your body should look like an upside-down “V.”

4. Keep your arms strong: rotate your upper arms slightly outward and your forearms inward.

5. Reach your heels toward the floor while keeping a soft bend in your knees if needed.

🛠 Beginner-Friendly Tips

• Spread your fingers wide for a stable base, but don’t overstretch them.

• Try both versions: bent knees with lifted heels or straighter legs with heels reaching down see which one feels better in your body.

• Place a rolled-up blanket under your heels if they don’t reach the mat for extra support.

• Need more lift? Set your hands on yoga blocks (on the lowest height) to help take pressure off your shoulders.

Don’t stress if this pose feels awkward or challenging at first it’s totally normal. The more you practice, the more natural it will feel. And trust us: your future self (and shoulders) will thank you.

3. Upward-Facing Dog Pose

🐍 Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-Facing Dog is often paired with Downward-Facing Dog in many yoga flows, especially vinyasa. It’s a powerful heart-opening pose that stretches the front of your body and strengthens your arms. But proper alignment is key especially if you want to avoid putting pressure on your lower back.

If you’re not quite there yet, no worries Cobra Pose is a wonderful alternative while you build strength and mobility.

✨ Why You’ll Love It

• Opens up your chest, lungs, and shoulders

• Gives a full stretch to the front body, including your hip flexors and the tops of your feet

• Builds strength in your arms, wrists, and legs

• Energizes the body and improves posture

📖 How to Do It

1. Start by lying on your belly with your legs extended and toes pointing back.

2. Place your hands on the mat near your ribs (not under your shoulders).

3. Press the tops of your feet into the mat your legs should lift slightly, engaging your thighs.

4. Push through your palms to lift your chest and thighs off the floor. Only your hands and feet should be touching the mat.

5. Keep your shoulders relaxed and away from your ears, spreading your collarbones wide.

6. Gaze slightly forward or up whichever feels best for your neck.

🛠 Modifications for Beginners

• Try Cobra Pose instead: It’s gentler on the lower back and easier to control.

  • Keep your legs on the mat.

  • Place your hands under your shoulders.

  • Use your back and chest muscles to lift you shouldn’t feel like your arms are doing all the work.

• Keep your elbows slightly bent if fully extending the arms feels too intense.

• Always, always keep the shoulders away from your ears this helps prevent tension and encourages openness in the upper body.

Take your time exploring this pose. Some days it might feel amazing, other days not so much and that’s totally okay. Listen to your body and choose the variation that supports you.

4. Warrior II Pose

🛡 Warrior II (Virabhadrasana II)

Warrior II is one of those iconic yoga poses you’ll return to again and again. It’s a cornerstone of many standing sequences not just because it looks powerful, but because it helps build that power in your body.

It might feel easy at first glance, but don’t let that fool you. When done with intention, this pose lights up your legs, core, and arms and strengthens your focus, too.

💪 Why It’s Worth Practicing

• Builds strength in your legs, core, back, and shoulders

• Improves stamina and concentration

• Increases blood flow and warms up the whole body

• Encourages grounding and stability

📖 How to Do It

1. Start standing sideways on your mat with your feet wide ideally about the same width as your arms stretched out.

2. Extend your arms straight out to the sides at shoulder height, palms facing down.

3. Turn your front foot to point toward the front of the mat. The back foot stays at a 45-degree angle, slightly turned in.

4. Bend your front knee so it stacks over your ankle (or close to it), aiming for a 90-degree angle.

5. Keep your back leg strong and straight, pressing through the outer edge of your back foot.

6. Gaze over the fingers of your front hand and breathe deeply.

🛠 Tips & Modifications for Beginners

• Adjust your stance: If a wide stance feels unstable or too intense, shorten your step and work your way up over time.

• Support your front leg: The deeper the bend in your front knee, the harder the pose. Find a bend that’s challenging but sustainable.

• Engage the back leg: Keep energy flowing through the back heel so the back leg stays active and supportive.

• Relax the shoulders: Don’t let them creep up toward your ears soften and stretch wide across your chest.

• Stay steady: Imagine you’re being pulled equally in both directions through your fingertips.

This is a pose that teaches you how to stay strong and calm at the same time on the mat and off it. Warrior vibes, fully activated. 🧘♀️⚡

4. Warrior I Pose