Yoga is a powerful practice that strengthens the body, improves flexibility, and calms the mind. For beginners, starting with foundational poses helps build confidence and body awareness while reducing the risk of injury. These 25 beginner-friendly yoga poses create a balanced routine that supports strength, stability, and relaxation. Take your time with each posture, breathe steadily, and move with awareness.
1. Mountain Pose (Tadasana)
Mountain Pose is the foundation of all standing yoga poses. Stand tall with your feet together or hip-width apart and distribute your weight evenly across both feet. Engage your thighs, lengthen your spine, and relax your shoulders down away from your ears. Let your arms rest naturally by your sides while breathing deeply. This pose improves posture and increases body awareness.
2. Forward Fold (Uttanasana)
Forward Fold gently stretches the back of the body and releases tension in the spine. From a standing position, hinge at your hips and slowly fold forward over your legs. Allow your head and neck to relax completely toward the floor. Keep a slight bend in your knees if your hamstrings feel tight. This pose helps calm the nervous system and relieve stress.
3. Half Forward Fold (Ardha Uttanasana)
Half Forward Fold lengthens the spine and strengthens the back muscles. From a forward fold, lift your torso halfway while keeping your hands on your shins or thighs. Draw your shoulders back and extend your chest forward to create a flat back. Keep your neck aligned with your spine and engage your core. This posture builds strength and improves alignment.
4. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a full-body stretch that energizes the body. Begin on your hands and knees, then lift your hips toward the ceiling to form an inverted V shape. Press your palms firmly into the mat and lengthen your spine. Keep your knees slightly bent if needed while reaching your heels toward the floor. This pose strengthens the arms and stretches the legs and back.
5. Warrior I (Virabhadrasana I)
Warrior I builds lower body strength and stability. Step one foot back and bend your front knee while keeping your back leg straight. Lift your arms overhead and square your hips toward the front. Keep your chest lifted and gaze forward or slightly upward. This pose strengthens the legs and improves balance.
6. Warrior II (Virabhadrasana II)
Warrior II enhances endurance and focus. From a wide stance, bend your front knee and extend your arms parallel to the floor. Turn your head to gaze over your front fingertips. Keep your shoulders relaxed and your torso centered between both legs. This posture strengthens the legs and opens the hips.
7. Triangle Pose (Trikonasana)
Triangle Pose improves flexibility and balance. Stand with your feet wide apart and extend one arm forward before lowering it toward your shin or the floor. Stretch the opposite arm toward the ceiling and open your chest. Keep both legs straight but avoid locking your knees. This pose stretches the hamstrings and strengthens the legs.
8. Chair Pose (Utkatasana)
Chair Pose strengthens the thighs and core muscles. Stand tall and bend your knees as if sitting back into an imaginary chair. Raise your arms overhead while keeping your chest lifted. Shift your weight into your heels and engage your abdominal muscles. This pose builds strength and endurance.
9. Easy Pose (Sukhasana)
Easy Pose is a simple seated posture ideal for meditation and breathing exercises. Sit cross-legged with your spine tall and shoulders relaxed. Rest your hands on your knees or in your lap. Close your eyes and focus on slow, steady breathing. This pose encourages relaxation and mental clarity.
10. Seated Forward Fold (Paschimottanasana)
Seated Forward Fold stretches the spine and hamstrings deeply. Sit with your legs extended in front of you and hinge forward from your hips. Reach toward your feet while keeping your spine long. Avoid rounding your back excessively as you fold. This posture promotes flexibility and calmness.
11. Butterfly Pose (Baddha Konasana)
Butterfly Pose gently opens the hips and inner thighs. Sit upright and bring the soles of your feet together. Allow your knees to fall outward naturally without forcing them down. Hold your feet and lengthen your spine as you breathe deeply. This pose improves hip mobility and relaxation.
12. Staff Pose (Dandasana)
Staff Pose builds core strength and proper seated alignment. Sit with your legs extended straight in front of you and flex your feet. Press your palms into the floor beside your hips and lengthen your spine. Engage your thigh muscles and sit tall. This foundational pose strengthens posture.
13. Cobra Pose (Bhujangasana)
Cobra Pose strengthens the spine and opens the chest. Lie on your stomach with your hands under your shoulders. Press gently into your palms and lift your chest while keeping your elbows slightly bent. Keep your hips grounded and shoulders relaxed. This pose improves spinal flexibility.
14. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose strengthens the glutes and lower back muscles. Lie on your back with your knees bent and feet flat on the floor. Press into your feet and lift your hips toward the ceiling. Keep your arms resting beside your body and your neck relaxed. This pose opens the chest and improves posture.
15. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Cat-Cow is a gentle flowing movement that increases spinal flexibility. Begin on your hands and knees in a tabletop position. Inhale as you drop your belly and lift your chest for Cow Pose. Exhale as you round your spine and tuck your chin for Cat Pose. This movement relieves tension in the back and neck.
16. Tree Pose (Vrksasana)
Tree Pose improves balance and concentration. Stand tall and shift your weight onto one foot. Place the sole of your opposite foot on your inner calf or thigh. Bring your hands together at your chest or raise them overhead. This pose strengthens the legs and enhances stability.
17. Eagle Pose (Garudasana – Beginner Variation)
Eagle Pose builds coordination and focus. Stand with your knees slightly bent and cross one thigh over the other. Wrap your arms in front of you and bring your palms together if possible. Keep your chest lifted and your gaze steady. This pose strengthens the legs and improves balance.
18. Low Lunge (Anjaneyasana)
Low Lunge stretches the hip flexors and strengthens the legs. Step one foot forward and lower your back knee to the mat. Keep your front knee aligned over your ankle. Lift your torso upright and raise your arms overhead. This pose improves flexibility and stability.
19. Plank Pose
Plank Pose develops full-body strength and endurance. Start in a push-up position with your shoulders over your wrists. Keep your body in a straight line from head to heels. Engage your core and avoid sagging your hips. This pose strengthens the arms, shoulders, and abdominal muscles.
20. Side Plank (Beginner Version)
Side Plank strengthens the obliques and improves balance. Begin in a plank position and shift your weight onto one hand. Stack your feet or keep the bottom knee on the floor for support. Extend your top arm toward the ceiling and keep your body aligned. This posture builds core stability.
21. Boat Pose (Modified Navasana)
Boat Pose strengthens the abdominal muscles and improves balance. Sit with your knees bent and lean slightly back while keeping your spine straight. Lift your feet off the floor and balance on your sitting bones. Extend your arms forward parallel to the ground. This pose builds core endurance.
22. Child’s Pose (Balasana)
Child’s Pose is a restful posture that gently stretches the back. Kneel on the floor and sit back on your heels. Fold forward and rest your forehead on the mat. Extend your arms forward or alongside your body. This pose promotes relaxation and relieves tension.
23. Supine Twist
Supine Twist releases tension in the spine and lower back. Lie on your back and draw your knees toward your chest. Lower both knees gently to one side while keeping your shoulders grounded. Turn your head in the opposite direction for a deeper stretch. This pose improves spinal mobility.
24. Happy Baby Pose (Ananda Balasana)
Happy Baby Pose opens the hips and relaxes the lower back. Lie on your back and draw your knees toward your chest. Hold the outer edges of your feet with your hands. Gently rock side to side while keeping your spine relaxed. This pose relieves tension and encourages playfulness.
25. Corpse Pose (Savasana)
Corpse Pose is the final relaxation posture in most yoga practices. Lie flat on your back with your arms resting comfortably at your sides. Close your eyes and allow your body to completely relax. Focus on slow, natural breathing and release any remaining tension. This pose restores energy and calms the mind.