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Basic Yoga Poses for Beginners: A Guide to Starting Your Yoga Journey

Yoga is a practice that has been around for centuries, offering a multitude of physical and mental benefits to those who practice it. For beginners, starting a yoga practice can...

Yoga is a practice that has been around for centuries, offering a multitude of physical and mental benefits to those who practice it. For beginners, starting a yoga practice can be both exciting and intimidating. With so many different poses and styles to choose from, it can be overwhelming to know where to begin. However, by starting with some basic yoga poses, beginners can ease into their practice and build a strong foundation for their yoga journey.


Here are some basic yoga poses for beginners that are perfect for starting your yoga practice:


1. Mountain Pose (Tadasana)

Mountain Pose is a foundational yoga pose that focuses on grounding and centering the body. To practice Mountain Pose, stand with your feet hip-width apart, arms by your sides, and palms facing forward. Engage your thigh muscles, lengthen your spine, and relax your shoulders. This pose helps improve posture, balance, and focus.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a popular yoga pose that stretches the entire body, particularly the back, hamstrings, and shoulders. Start on your hands and knees, tuck your toes, and lift your hips toward the ceiling, forming an inverted V shape with your body. Press your hands into the mat and lengthen your spine. This pose helps to relieve stress, improve circulation, and strengthen the arms and legs.

3. Child’s Pose (Balasana)

Child’s Pose is a resting pose that provides a gentle stretch for the back, hips, and thighs. Begin on your hands and knees, then sit back on your heels and extend your arms forward, resting your forehead on the mat. This pose is great for relieving tension in the back and promoting relaxation.

4. Warrior I (Virabhadrasana I)

Warrior I is a powerful standing pose that strengthens the legs, opens the chest, and improves balance. Start in Mountain Pose, then step one foot back and turn it out at a 45-degree angle. Bend your front knee and raise your arms overhead, keeping your shoulders relaxed. This pose helps to build strength and confidence.

5. Tree Pose (Vrksasana)

Tree Pose is a balancing pose that improves focus and stability. Stand on one leg and place the sole of your other foot on the inner thigh or calf of the standing leg. Bring your hands to your heart center or extend them overhead. This pose helps to improve balance, concentration, and posture.

6. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a gentle flowing movement that stretches the spine and helps to warm up the body. Start on your hands and knees, inhale as you arch your back and lift your head (Cow Pose), then exhale as you round your back and tuck your chin to your chest (Cat Pose). This pose helps to improve spinal flexibility and release tension in the back.

7. Bridge Pose (Setu Bandhasana)

Bridge Pose is a backbend that strengthens the back, glutes, and hamstrings. Lie on your back with your knees bent and feet hip-width apart. Press into your feet and lift your hips toward the ceiling, keeping your shoulders and neck relaxed. This pose helps to alleviate back pain and improve core strength.

8. Corpse Pose (Savasana)

Corpse Pose is a relaxation pose that is typically practiced at the end of a yoga session. Lie on your back with your arms and legs extended, palms facing up. Close your eyes and focus on your breath, allowing your body to completely relax. This pose helps to reduce stress, calm the mind, and promote deep relaxation.

When starting a yoga practice, it’s important for beginners to listen to their bodies and practice with mindfulness. It’s okay to modify poses or use props to make them more accessible. Additionally, focusing on the breath and maintaining a steady, calm breath throughout the practice can enhance the overall experience.

Incorporating these basic yoga poses into your routine can help beginners build strength, flexibility, and body awareness. As you become more comfortable with these poses, you can gradually explore more advanced poses and sequences. Remember that yoga is a personal journey, and it’s important to approach it with patience, self-compassion, and an open mind.

In conclusion, starting a yoga practice as a beginner can be a rewarding and transformative experience. By incorporating basic yoga poses into your practice, you can lay a strong foundation for your yoga journey and reap the numerous physical and mental benefits that yoga has to offer. So, roll out your mat, take a deep breath, and embrace the beginning of your yoga journey with these foundational poses.             



1.What is the most popular yoga pose?

Downward facing dog is probably the most popular yoga move in many yoga classes around the country. The pose helps strengthen the shoulder and upper back muscles as well as stretch the calves and hamstrings. If this pose places too much pressure on the wrists or shoulders, you can modify by going down to your elbows.


2.Which yoga pose is best for anxiety and depression?

Corpse pose is actually one of the most gentle, easy, and comforting postures that yoga has to offer. This meditative pose is excellent for controlling your mind, freeing you from stress, anxiety, and depression while inviting clarity into your experience.


3.Can you get toned with yoga only?

Yes, yoga does tone your body, but only when other exercises are incorporated. Even though yoga does help tone your body, other types of exercises should be incorporated into your weekly routine. Strength training at the gym, cardio workouts and outdoor walks should also be part of your exercising habits.


Click to explore MOWIN's Yoga Products to enhance your yoga journey!


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