Yoga has been around for a few thousand years. In fact, most people agree that it is over 5000 years old. It is a tradition that teaches the body how to be strong and supple, the mind how to become quiet and still and the spirit to connect with something bigger than itself. It addresses all parts of you as a human. The reason that it is still around and practiced by millions of people around the world today is, quite simply, because it works. No matter what your reasons for coming to yoga, it helps you to feel more connected to your body, to your breath, to your mind and to your heart. Yoga means ‘Union’ and offers us a way to join or come in ‘union’ with all of the different parts that make us up.
Today we will be focusing on the top 10 poses that can help you to feel stronger and more flexible in your physical body. To help you build a solid foundation and introduce you to the practice, we’ve curated some beginner-friendly yoga poses that are easy to learn and offer a wide range of benefits. Each pose is broken down for you, with options to make sure it feels accessible. Props are simply objects that can be added to make the pose more comfortable for you. These poses may feel uncomfortable at first, but with time and consistent practice, you will start to feel easier and more supple in your body. Please note that pain is different than uncomfortable. If you are feeling a sharp shooting pain, please stop and adjust the pose or ask a certified teacher for help.
The pose can be practiced on its own or you can go through each pose together as a short sequence. There are different ways to breathe during Yoga, however this sequence is designed for you to keep a natural and even breath. Keep your awareness on your breath and if you notice that you are holding it or are panting, this is your body signalling you to either slow down or breathe more consciously to relieve tension.
1. Child’s Pose (Balasana)
A gentle resting pose that gently stretches the lower back, hips, and thighs.
How to practice: There are two different versions of this pose. Find the one that feels best in your body. Option to use a yoga block or pillow here between your heels and hips.
Option one: Come onto your hands and your knees. Bring your big toes together, open your knees as wide as your hips or even a little wider. Start to press your hips back towards your heels. Walk your hands out in front of you and let your head rest on the floor or a prop. You may also place a pillow or block between your heels and hips if this needs support. Try our tutorial on this version here.
Option two: Start on your hands and knees. Gently press back your hips so they rest on your heels with your legs together. Bring your hands beside your legs with the palms facing up and your forehead resting on the floor. You may place a block under the forehead or under your hips for support.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
A gentle linking of two poses that warms up the spine, improves flexibility, and connects breath to movement.
How to practice: Come on to your hands and knees. Spread your fingers wide and have the creases of your wrists in line with the front of your mat. Wrists under shoulders and knees are under your hips. Inhale through your nose and drop your belly towards the floor (cow) and exhale arch your spine up towards the ceiling (cat). Flow between each pose for 5-10 rounds then press back into child pose to rest. If your wrists experience pain, make fists with your hands, or rest your forearms on a bolster or blocks.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This iconic pose stretches the back, hamstrings, and shoulders while building strength in the arms and legs.
How to practice: Start on hands and knees, tuck your toes, and lift your hips up and back. Aim to create a V-shape with your body, keeping your spine long and heels reaching toward the mat. For most beginners, it feels far more comfortable to keep the knees bent and to press your chest towards your thighs. This can be a challenging pose to hold. Keep bending your knees and see if you can hold for five even breaths, then come down to rest.
Our teacher, Rachel, explains Down Dog in this tutorial.
4. Warrior II (Virabhadrasana II)
A grounding and energizing pose that strengthens the legs, core, and arms while enhancing focus.
How to practice: Come to stand at the top of your mat. Step one foot back, turn the back foot to a 90-degree angle or parallel with the back of your mat, bend your front knee over your ankle and extend your arms parallel to the floor, gazing over your front hand. Look at your front knee to make sure it is directly over the ankle. Hold here, breathing naturally for 5-8 breaths. Then come back to stand at the front of your mat and change sides.
5. Tree Pose (Vrksasana)
A balancing pose that builds strength and stability in the legs and ankles and helps to improve focus.
How to practice: Stand at the top of your mat. Shift your weight to your right leg and bring your left leg up. Place the sole of your left foot on the inside of your right leg. It can be on the calf or use your hand to bring it to the top of the inner thigh. Press foot and leg against each other firmly to maintain balance. Bring your hands together in front of your heart or reach them up to challenge your balance. Keep your gaze in front of you for balance. Hold for 5-8 breaths and then come out with control. If balance is tricky for you, practice near a wall or a chair for support. Change sides.
For a fun class exploring tree and a couple other beginner poses, try Josh’s ‘Practice for Playfulness.’
6. Cobra Pose (Bhujangasana)
A gentle backbend that strengthens the upper back and opens the chest, front of the hips, and thighs.
How to practice: Lie face-down with your forearms under your shoulders, palms facing down. When you inhale, focus on lifting the crown of your head toward the sky, increasing the backbend and pulling your chest forward. Let your legs and hips settle into the ground. There should be no pain in your lower back. If there is, move your hands farther in front of you to lessen the backbend, or place a folded blanket under your hips. You can also try variations on how far apart your legs are. For some people, lying with hands under their forehead is enough of a backbend for their bodies.
Try our tutorial on Cobra here!
7. Seated Twist (Matsyendrasana)
A relaxing pose that releases tension in the back and promotes flexibility in the spine.
How to practice: Sit with both legs extended out in front of you. If you can’t sit up straight at this point, place a block or pillow underneath you. Bend your right leg and place the sole of the foot on the outside of the left leg. Stay with the legs like this, or bring your left foot in close to your right hip like the image above. Place your right arm behind you, like a second spine. Hold on to your bent knee with your left arm and hug it close, or hook your elbow on the outside of your knee. Inhale to lengthen through your spine and as you exhale, twist to the right. The right arm supports you. You can look over the shoulder if it feels safe for your neck, otherwise, simply look straight ahead. Hold for 5-8 breaths, breathing into the back of the body. To end, inhale, release the pose and straighten out the legs. Change sides.
8. Seated Forward Bend (Paschimottanasana)
A calming pose that stretches the hamstrings, spine, and lower back while encouraging relaxation.
How to practice: Sit tall with your legs extended in front of you. Bend your knees slightly. Option to sit on a block or pillow. Hinge at the hips and reach forward toward your toes or calves, keeping your spine long. Relax your shoulders and jaw. Hold for 5-10 breaths here and then sit up.
Try this tutorial with our founder David on forward flexion.
9. Legs Up the Wall (Viparita Karani)
A restorative pose that promotes relaxation, improves circulation, and soothes tired legs.
How to practice: Lie on your back and scoot your hips close to a wall. How close you are to the wall will depend on the flexibility of your hamstrings. Feel free to move your hips further away from the wall until your hips and back feel comfortable. Extend your legs up the wall, keeping them straight or bending them at the knees. Rest your arms by your sides or on your belly and breathe deeply.
10. Corpse Pose (Savasana)
The ultimate relaxation pose for integrating your practice and calming the mind.
How to practice: Lie flat on your back with your arms at your sides, palms facing up. Close your eyes, let your body relax completely, and soften your breath. Options for props here are many. Some people find that bending the knees slightly with blocks or a pillow underneath the knees feels good on their lower backs. Blankets and something covering the eyes is also a way to relax a little further. Stay in this pose for 5 to 10 minutes.
Final Thoughts
These beginner yoga poses are designed to gently introduce you to the physical, mental, and emotional benefits of yoga. Take your time exploring each pose, and remember to listen to your body.
Ready to dive deeper?
Consider joining a local class, following our online beginner’s yoga videos on DYWM, or using these poses to personalize this class into a flow for you. Yoga is a lifelong journey—enjoy the practice.
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