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10 Yoga Poses for Beginners

10 Basic Yoga Poses for Beginners

For those just starting yoga,
Congratulations on beginning your practice!

In yoga, it's crucial to learn correct posture and movement from the early stages. This not only allows you to enjoy each class and practice more effectively but also helps prevent injuries and ensures you can continue safely.

Here, we introduce 10 basic yoga poses for beginners that you can comfortably practice both in a yoga studio and at home.

Beginner Yoga Pose List

1. Child's Pose

Child's Pose is a highly relaxing, restorative pose that can be taken at any point during a yoga class.

The reason we introduce Child's Pose first for beginners is that it's always recommended as a fundamental pose, allowing you to return to it whenever in doubt.
Take Child's Pose when you need a rest after heavy breathing.
Take Child's Pose when other poses are difficult due to injury.

It's perfectly fine to take Child's Pose anytime, as many times as you need. It's an important option for resting your body and mind.

Benefits of Child's Pose

  • Child's Pose offers the following benefits:

  • Amazingly calming for the mind

  • Gently releases muscle tension

  • Comfortably lengthens the spine

  • Increases hip joint mobility

How to Do Child's Pose

  1. Begin in a kneeling position, opening your knees to a comfortable width, either mat-width apart or towards the edges of your yoga mat.

  2. Extend your toes backward, resting the tops of your feet on the yoga mat.

  3. Extend your arms and hands forward, placing your fingertips at the front of your yoga mat.

  4. Draw your hips back towards your heels, gently bending your knees and hip joints.

  5. Keeping your spine long, extend your chest forward and rest your forehead and chest on the yoga mat, or let them naturally fall in that direction.

Hold this pose, deepening your breath within a comfortable range, until your body and mind feel settled.

Modifications for Beginners

  • You can actively extend your arms forward, or let them rest by your sides with palms facing up. Choose the position that feels most relaxing to you.

  • Placing a rolled yoga blanket in the hollows behind your knees can reduce pressure on your knees and legs, making the pose more comfortable.

  • If your forehead doesn't reach the yoga mat, resting it on a yoga block can relieve tension in your neck and shoulders, allowing for easier relaxation.

2. Downward-Facing Dog

Downward-Facing Dog is a fundamental yoga pose practiced by beginners and advanced practitioners alike.

For those aspiring to attempt inversions in the future, a stable Downward-Facing Dog is an important first step. It might feel challenging to hold the posture initially, but with consistent, gentle practice, you'll build strength and stability, and it will gradually feel easier.

Benefits of Downward-Facing Dog

Downward-Facing Dog offers the following benefits:

  • Strengthens shoulders and arms

  • Comfortably stretches the spine and hamstrings

  • Promotes blood circulation as a gentle inversion, refreshing the entire body

How to Do Downward-Facing Dog

  1. Start in Plank Pose. From here, check the correct distance between your hands and feet.

  2. Press firmly into the floor with your palms and feet, then lift your hips towards the ceiling.

  3. Continue pressing until your back is long and flat, envisioning your entire body forming an inverted 'V' shape.

  4. Externally rotate your biceps and shoulders, while internally rotating your forearms, to stabilize your entire arm.

  5. Extend your heels towards the yoga mat, comfortably stretching your hamstrings. Your heels do not necessarily need to touch the floor.

Modifications for Beginners

  • Spread your fingers naturally, avoiding over-spreading them. It's important to feel the entire palm on the yoga mat.

  • Depending on the studio or teaching method, some may recommend Downward-Facing Dog with significantly bent knees and lifted heels, while others suggest straightening the legs and reaching the heels towards the floor. Neither is exclusively "correct," so try both and choose what feels right for your body.

  • Placing a rolled blanket under your heels can support your entire legs, making the pose more stable.

  • If you want to reduce strain on your arms or shoulders, place a yoga block on its lowest height under your hands. This elevates your upper body, making the pose easier.

3. Upward-Facing Dog

Upward-Facing Dog is a complementary stretch pose typically performed in conjunction with Downward-Facing Dog. By focusing on correct alignment, you can practice it safely while minimizing strain on your lower back.

Benefits of Upward-Facing Dog

Upward-Facing Dog offers the following benefits:

  • Comfortably stretches the entire front of the body and the tops of the feet

  • Opens the chest and expands the lungs to deepen breathing

  • Strengthens arms and legs

How to Do Upward-Facing Dog

  1. Lie face down on your yoga mat with your head facing the front.

  2. Place both hands on the mat beside your chest, around your upper ribs. Aim to have your wrists close to being under your shoulders.

  3. Press the tops of your feet flat onto the yoga mat, extending your toes backward.

  4. Press into the floor with your palms, lifting your chest, torso, and legs off the yoga mat. Keep only the tops of your feet on the mat, and your thighs and knees lifted off the floor.

  5. Release tension from your shoulders, drawing them away from your ears, and broaden your collarbones.

  6. Continue to breathe, envisioning a long extension of your spine from the crown of your head.

Modifications for Beginners

  • If this pose feels too challenging, it's perfectly fine to substitute it with Cobra Pose.

  • In Cobra Pose, place both hands directly under your shoulders and lift your upper body using your chest and back muscles. Keep your legs pressed onto the yoga mat.

  • The key in this variation is not to put too much weight on your arms. By not lifting your body as high as in Upward-Facing Dog, you can prevent excessive strain on your lower back.

Whichever variation you choose, remember to relax your shoulders and draw them away from your ears.

4. Warrior II

This standing pose is a fundamental posture that leads into many other poses within a standing pose sequence. It might not seem too difficult at first, but it's important to pay close attention to the instructor's cues and alignment.

While it can be done easily incorrectly, when performed correctly, it becomes a challenging and highly effective pose.

Benefits of Warrior II

Warrior II pose offers the following benefits:

  • Strengthens legs, back, core, and arms in a balanced way

  • Increases stamina and endurance

  • Raises body temperature and promotes blood circulation

How to Do Warrior II

  1. Stand sideways on your yoga mat and extend both arms widely to the sides, parallel to the floor.

  2. Spread your feet wide to create a stance. A guideline is to have your feet as wide as your wingspan when your arms are outstretched. If this is too difficult, start with a shorter stance and gradually widen it.

  3. Point the toes of your front foot towards the front of the yoga mat, and angle your back foot slightly inward (about 45 degrees).

  4. Bend the knee of your front leg to 90 degrees, aiming to have your thigh parallel to the floor. Keep your back leg straight, pressing the entire sole of your foot into the floor.

  5. Turn your head towards your front leg and fix your gaze over your front fingertips.

Modifications for Beginners

  • The closer your front knee gets to 90 degrees, the greater the load. Adjust the bend according to your current strength and flexibility without overdoing it.

  • For your back foot, keep actively engaging your back leg by pressing down with your heel.

  • Relax your shoulders, drawing them away from your ears.

  • Extend both arms firmly to the sides, feeling the stretch spread to your collarbones.

5. Warrior I

Warrior I is a strength-building standing pose that includes a lunge-like movement, generally considered slightly more challenging than its complementary pose. It is frequently incorporated into the Surya Namaskar B (Sun Salutation B) sequence.

Benefits of Warrior I

Warrior I pose offers the following benefits:

  • Strengthens the lower body, core, arms, and back in a balanced way

  • Lengthens the spine and improves posture

  • Enhances balance and stability

  • Supports maintaining correct posture

How to Do Warrior I

    1. Start with your feet open in a slightly shorter stance than in Warrior II.

    2. Point the toes of your front foot towards the front of the room (or yoga mat), and angle your back foot about 45 degrees inward.

    3. Keep your back leg straight, and bend the knee of your front leg to 90 degrees.

    4. Keep your torso upright and face your pelvis and chest towards the front of the mat.

    5. Extend both arms towards the ceiling, keeping them shoulder-width apart. Avoid shrugging your shoulders and continue to breathe.

Modifications for Beginners

  • Aim for your hips to be level. Briefly bend your back knee to check your pelvic alignment, then straighten it again.

  • Taking a slightly wider stance with your feet can help improve balance in the pose.

  • If you're concerned about balance or strain on your legs, it's perfectly fine to modify it by dropping your back knee to the yoga mat, placing your toes pointing backward, in a kneeling lunge.

6. Triangle Pose

This basic pose is an important preparation for progressing to more advanced Half Moon Pose. To prevent your body from collapsing inward, do not hesitate to use a yoga block to create sufficient space within your body.

It's more important to feel your entire body stretching effectively than whether your hand touches the floor.

Benefits of Triangle Pose (Trikonasana)

Triangle Pose offers the following benefits:

  • Comfortably stretches the hamstrings

  • Lengthens the spine and improves posture

  • Strengthens the side of the body (obliques and core)

How to Do Triangle Pose (Trikonasana)

  1. Stand with your feet wide apart on your yoga mat. As in Warrior poses, point the toes of your front foot forward on the mat, and angle your back foot about 45 degrees inward.

  2. Extend both arms widely to the sides, keeping them parallel to the floor.

  3. Adjust your pelvis by drawing your back hip towards your back foot.

  4. Keeping your arms extended, slide your torso towards your front leg, folding your upper body until it's parallel to the mat.

  5. Rest your lower arm on the floor, ankle, shin, or a yoga block. There's no need to force it to touch the floor.

  6. Envision your extended arms, torso, and legs aligning on a single plane, as if you're sandwiched between two walls.

  7. Direct your gaze towards your extended top hand, or to a position that doesn't strain your neck.

Modifications for Beginners

  • Placing your lower hand on the highest setting of a yoga block creates ample space along the side of your body, allowing you to comfortably hold the pose.

  • Envision the crown of your head as an extension of your spine, avoiding shrugging or bending your neck.

7. Ardha Uttanasana (Half Forward Fold)

This short pose frequently appears in many Vinyasa flows (also known as Half Forward Fold). As it's a transitional pose, beginners may not always have enough time to fully understand and practice alignment cues carefully.

By focusing on the following points, you can prevent common alignment issues in this basic pose and perform it safely and effectively.

Benefits of Ardha Uttanasana

Ardha Uttanasana offers the following benefits:

  • Acts as a counter-stretch between forward folds

  • Strengthens the back (spinal erectors)

  • Comfortably stretches the hamstrings

How to Do Ardha Uttanasana

    1. Start in a forward fold, with feet together or hip-width apart. Release your head and neck, letting them hang heavy.

    2. Place both hands on your shins or the front of your thighs.

    3. Lift and lengthen your back, aiming to bring your upper body parallel to the floor.

    4. Avoid shrugging your shoulders; roll them away from your ears to broaden your chest.

    5. Keep your gaze directed towards the floor, or slightly forward if it doesn't strain your neck.

Modifications for Beginners

  • Adjust the position of your hands according to your flexibility. The goal of this pose is to lengthen your back parallel to the floor. Prioritize spinal length over reaching your hands, and place them where you can comfortably support yourself.
    ※However, avoid placing your hands directly on your kneecaps; instead, place them on your thighs or shins.

  • Instead of just lifting your head, engage your back and broaden your chest to lift your upper body.

  • To reduce strain on your lower back, it's perfectly fine to keep your knees slightly bent.

Seated Forward Bend (Paschimottanasana)

This seated pose may appear simple, but by focusing on correct posture, you can experience a significant stretching effect.

Furthermore, this inward-focused posture is also a pose that calms the mind and provides a moment for introspection.

Benefits of Paschimottanasana

Paschimottanasana offers the following benefits:

  • Comfortably stretches the entire back

  • Helps to gently focus on the breath

  • Gently stimulates internal organs

How to Do Paschimottanasana

  1. Sit on your yoga mat with both legs extended straight in front of you.

  2. Place both hands beside your hips, consciously supporting yourself evenly on your sit bones.

  3. On an inhale, extend your arms upwards, keeping your spine long, and bring your upper body to approximately 90 degrees relative to the floor.

  4. On an exhale, fold forward from your hips, keeping your spine long, and bring your upper body over your legs. Focus on not rounding your back during the forward fold.

  5. Naturally lower your arms onto your legs and grasp the outer edges of your feet, ankles, or shins. If you can't reach, don't force it.

  6. Release tension from your head and neck, and hold the pose while focusing on your breath.

Modifications for Beginners

  • Some instructors or styles may recommend performing the pose with legs straight, while others suggest bending the knees significantly. Neither is exclusively "correct," so try both and choose what feels right for your body.

  • To stabilize your hips, sitting on a folded blanket can help tilt your pelvis forward.

  • If you want to relax more, place a yoga block on your shins or thighs and rest your upper body on it, allowing your head and neck to rest comfortably.

  • If your hands don't reach, you can loop a yoga strap around the soles of your feet and hold it to deepen the forward bend without straining.

  • In any modification, remember to release tension from your head and neck, and prioritize your breath.

9. Happy Baby Pose

This pose embodies both playfulness and healing. If it makes you smile, that's a very good sign. Enjoy it lightheartedly as a moment to connect with your inner child.

Benefits of Happy Baby Pose

Happy Baby Pose offers the following benefits:

  • Gently relieves lower back strain

  • Increases hip flexibility

  • Promotes digestion

How to Do Happy Baby Pose

Lie on your back on your yoga mat.

  1. Lift both legs towards the ceiling, bending them generously.

  2. Grasp the outer edges of your feet or your ankles with both hands.

  3. Lower your lower back, pressing it into the yoga mat, and maintain a neutral spine.

  4. Draw your feet towards your body with your arms, while gently pushing back with your legs.

Modifications for Beginners

  • If you feel your back rounding, don't try to extend your arms to your ankles or shins; keep your hands where they comfortably reach. Maintaining spinal stability is more important than touching your feet.

  • While holding the pose, try rocking gently from side to side, imagining a gentle massage for your back and kidney area.

  • If comfortable, try extending one leg at a time, maintaining contact between your hand and the sole of your foot, to stretch your hamstrings.

Savasana (Corpse Pose)

Though it may seem unremarkable at first glance, this pose plays a crucial role in bringing the mind and body into balance. This restorative pose is performed at the end of many yoga classes, providing time to calm the breath, reflect on the practice, and fully absorb its benefits.

Regardless of your yoga practice, always ensure you take sufficient time to slowly enjoy this pose at the end.

※If you enjoy this pose, please consider joining a Yoga Nidra class.

Benefits of Savasana

Savasana offers the following benefits:

  • Deeply relaxes all muscles throughout the body

  • Activates the parasympathetic nervous system, calming the mind and body

  • Promotes sleep and leads to deep rest

How to Do Savasana

    1. Lie on your back on your yoga mat.

    2. Allow your arms and legs to spread out comfortably and naturally, slightly away from your body.

    3. Turn your palms upwards, releasing all tension.

    4. Starting from the crown of your head to your toes, check the condition of each part of your body, and slowly relax your muscles with each breath.

    5. ※Don't forget to relax your jaw as well.

Modifications for Beginners

  • Before entering this pose, wrap yourself in a blanket or put on extra layers to keep your body warm. Your body temperature tends to drop in Corpse Pose, so staying warm is key to deep relaxation.

  • Placing a yoga bolster under your knees can help your lower back settle comfortably into the mat, relieving tension in your lower body.

  • Gently press the back of your head into the mat to lift your chest, relaxing your shoulders away from your ears. Then, release tension and return to the mat, savoring the feeling of natural openness in your chest and collarbones.

Final Advice for Beginners

When starting to learn yoga poses and shapes, it's important to remember that yoga poses are not about forcing your body into specific movements, but rather about creating "space" within your body.

If even beginner poses feel like you're forcing or pushing your body, try incorporating modifications to create more ease and comfort.

And don't hesitate to use props (blocks, blankets, straps, etc.). They are not there to "make the pose easier" but are important tools to support a safe and effective practice.

■ Please also refer to this blog post:
Choosing the Right Yoga Block for You

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