Basic yoga poses for beginner

12 Basic Yoga Poses for Beginners


Yoga is an ancient practice that has become increasingly widespread in recent years. If you are planning to practice yoga, start with these 12 basic yoga poses. Practicing yoga daily has serious health benefits beyond flexibility and balance. 

Whether you’re young or old, overweight or fit, yoga has the ability to calm the mind and strengthen the body. Don’t be frightened by yoga jargons, luxurious yoga studios, and intricate poses. Yoga is for everyone. 

What are the 12 basic yoga postures?

Here are 12 basic yoga poses for beginners:
1. Mountain Pose (Tadasana)
2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
3. Plank Pose (Uttihita Chaturanga Dandasana)
4. Triangle Pose (Trikonasana)
5. Tree Pose (Vrikshasana)
6. Child’s Pose (Balasana)
7. Warrior I Pose (Virabhadrasana I)
8. Warrior II Pose (Virabhadrasana II)
9. Cobra Pose (Bhujangasana)
10. Boat Pose (Navasana)
11. Bridge Pose (Setu Bandhasana)
12. Seated Forward Bend (Paschimottanasana)

Which basic yoga poses to avoid during pregnancy?

Yoga has a lot of benefits during pregnancy such as building pelvic strength and preparing your body for labor, but there are some basic yoga poses that are not recommended to ensure your own safety and the safety of your growing baby such as the Downward-Facing Dog Pose and Child’s Pose. These poses can put pressure on the abdomen.

Basic Yoga Pose For Beginner

#1 Basic Yoga Pose- Mountain Pose


This pose teaches you to stand firm like a mountain. The word ‘Tada’ indicates mountain, and that is where the name came from. It is related to major muscle groups and increases concentration and concentration. This is the starting position for all other asanas.

Mountain Pose enhances your posture and body awareness strengthens your legs and builds good alignment.

Moutain pose- basic yoga pose

How To Perform 

  1. Begin standing with your feet together, feet parallel and slightly apart
  2. Press down all ten toes as you extend them. 
  3. Use your quadriceps to lift your kneecap and lift it up through your inner thigh. 
  4. Draw your tummy in and up as you lift your chest and press the tops of the shoulders down.
  5. Feel your shoulder blades facing each other and opening your chest, but keep palms facing inward toward your body.
  6. Hold for 5-8 breaths.

Source: 24Life

#2 Basic Yoga Pose- Downward-Facing Dog Pose (Adho Mukha Svanasana)

Downward Dog is practiced in most yoga sessions and yoga classes, and it stretches and strengthens the entire body. 


  • Activate the whole body.
  • Helps healthy shoulders and thighs.
  • Softens the spine, flexible hamstring muscles
  • Cure insomnia, headache, and back pain
Downward-Facing Dog Pose- basic yoga poses

How To Perform 

  1. Move on all fours with the wrists below the shoulders and the knees below the hips. Tip on your toes and lift your hips off the floor as you pull back toward your heels.
  2. Keep your knees slightly bent if your hamstrings are strained. If not, try to stretch your legs while keeping your hips back. Reach your arms forward to give yourself extra length if you need to.
  3. Press strongly through the palms and rotate the inner elbows towards each other. Squeeze your tummy and keep your legs together to keep your torso moving toward your thighs. 
  4. Hold for 5-8 breaths before dropping back to rest your hands and knees.

Source: 24Life


It is not recommended if you suffer from carpal tunnel syndrome or other wrist issues, high blood pressure, or are in the late stages of pregnancy.

#3 Basic Yoga Pose- Plank Pose (Uttihita Chaturanga Dandasana)

The plank pose is a basic yoga pose that helps us learn how to keep our hands balanced along with using the whole body for support. This is a great way to strengthen the abdominals and help you maintain your posture while breathing.

Plank pose- basic yoga pose

How To Perform 

  1. Tuck under your toes and lift your legs up off the mat.
  2. Slide both heels back until you feel like a unified head-to-toe body. 
  3. The shoulders and arms are a straight line. Avoid sunken back as it will cause back pain.
  4. Squeeze the lower abdominals, pull your shoulders down and away from your ears, keep your back straight and take 8-10 deep breaths. 

Source: 2bstrong


This pose is not suggested if you have carpal tunnel syndrome. It can be tough on your wrists. You can also skip it if you suffer from low back pain. 

#4 Basic Yoga Pose- Triangle Pose (Trikonasana)

The triangle pose is a great stance to stretch the legs and torso, move the hips, and promotes deep breathing. 

Triangle Pose- basic yoga poses

How To Perform 

  1. Start with your feet wide apart, and arms shoulder-width apart. 
  2. Stretch your right foot out 90 degrees and your left toes in about 45 degrees.
  3. Inhale and as you exhale, bend your right arm and make it touch the ground while your left arm is raised.
  4. Keep your waist straight. Make sure that your body is bent sideways and not forward or backward.
  5. Turn your eyes to look up towards the top hand and hold for 5-8 breaths. Lift up to stand and repeat on the other side. 

Source: Verywell Fit


If you suffer from a headache or low blood pressure, it’s best not to do this pose. 

#5 Basic Yoga Pose- Tree Pose (Vrikshasana)

This pose is a great balance yoga posture for beginners to increase concentration and learn to breathe while standing upright. It gives you the ability to keep your body balanced on one leg. It is considered a nature-friendly yoga pose that you should do in the early morning when stress and anxiety are free of your mind. 

Tree Pose- basic yoga poses

How To Perform 

  1. Start with your legs together and slowly raise your right foot, placing it on top of your left thigh. 
  2. Clasp your hands and keep your gaze on a point in front of you.
  3. While inhaling, raise your arms above your head and bring palms together. Make sure your spine is straight and take a few deep breaths. 
  4. Gradually exhale, bring your hands down and release your right leg. 
  5. Hold for 8-10 breaths and then switch sides.

Source: 24Life


If you have low blood pressure or any medical conditions that influence your balance, you can skip this asana. 

#6 Basic Yoga Pose- Child’s Pose (Balasana)

This is not only great for beginners, but also for yogis at all levels. You can practice this pose to relax before bed or whenever you feel stressed.  It restores vitality physically, mentally, and emotionally. 

Child’s Pose- basic yoga poses

How To Perform 

  1. Start with a crawl and slowly sit down, place your butt on your heels and stretch your arms forward, hands touching the ground. 
  2. Your forehead is lowered to the ground and let the rest of your body relax. 
  3. Hold for as long as you want!

Source: Verywell Fit


People with high blood pressure, knee injuries, or ankle problems, and pregnant women should avoid doing this pose. 

#7 Basic Yoga Pose- Warrior I Pose (Virabhadrasana I)

This pose is essential for enhancing strength and stamina in yoga. It helps to stretch your hips and thighs while strengthening the entire lower body. 

Warrior I Pose- basic yoga poses

How To Perform 

  1. For Warrior one, stand straight and take a big step back with your left foot, then turn your left heel down and tilt your left toe 75 degrees forward. 
  2. Lift your chest and bring your hands over your head, clasp your hands, eyes looking up. Hold 5 counts. Then return to the starting position and repeat with the other leg.

Source: Verywell Fit

#8 Basic Yoga Pose- Warrior II Pose (Virabhadrasana II)

This pose is suitable for people at all levels and fantastic for leg and core strength. 

Warrior II- basic yoga poses

How To Perform 

  1. Stand up straight, with legs wide open. Turn your right toes 90 degrees outward and left toes 45 degrees inward. The right knee should be perpendicular to the floor, not allowing the pillow to exceed the toes.
  2. Spread your arms out to the side and look toward your right hand. 
  3. Hold 8-10 breaths. Then do the same thing on the left side.

Source: Verywell Fit

#9 Basic Yoga Pose- Cobra Pose (Bhujangasana)

This pose helps to stretch the muscles in the front of the body, arms, and shoulders. It also increases the flexibility of the spine, as well as reduces back pain. 

Cobra Pose- basic yoga poses

How To Perform 

  1. Place your palm flat on the ground just below your shoulder.
  2. Bend elbows straight back and hug to the sides.
  3. Pause for a moment, looking straight down at the carpet with your neck in a neutral position. Fix your pubic bone to the floor.
  4. Inhale to lift your chest off the floor. Roll your shoulders and keep ribs low on the floor. Make sure your elbows continue to hug your sides. Don’t let them fly aside.
  5. Keep your neck neutral. Don’t close it. Your look should stay on the floor.


Skip this pose if you have carpal tunnel syndrome or arthritis in your spine or neck, a low-back injury. 

#10 Basic Yoga Pose- Boat Pose (Navasana)

It tones the abdominals and strengthens the shoulders and upper back. It brings the yoga practitioners a sense of stability.

Boat Pose- basic yoga poses

How To Perform 

  1. Sit with your knees bent, feet on the floor. Put your hands behind your knees, lift your chest up, involving your back muscles as you inhale
  2. Work your inner thighs and pull your lower abdomen inwards and upwards
  3. Tilt-back to the back of the seated bone and lift your legs up to knee-high, toes outstretched
  4. Bring your arms parallel to the floor
  5. To go further, straighten your legs
  6. Hold for 2-5 breaths, work up to 10 breaths
  7. To get out of the posture, when exhaling, bring your legs down and sit up with your spine, holding your legs for a few breaths.

Source: 24Life

#11 Basic Yoga Pose- Bridge Pose (Setu Bandhasana)

The bridge pose helps you to relax the front of the body and strengthen the back body.

Bridge Pose- basic yoga poses

How To Perform 

  1. Lie down on your back with your feet shoulder-width apart. Press the soles of your feet firmly onto the ground and lift your butt off the ground. 
  2. Interlace your hands together and press down on the floor while you open up your chest. 
  3. Think of pulling your heels toward your shoulders to stretch your back thigh muscles. 
  4. Hold 8-10 breaths, then relax and repeat 2 more times.

Source: Verywell Fit


It’s not recommended if you have a neck injury.

#12 Basic Yoga Pose- Seated Forward Bend (Paschimottanasana)

This asana helps to stretch your back thighs, lower back, upper back, and hips. It also improves the flexibility of the hamstrings.  

Seated Forward Bend- basic yoga poses

How To Perform 

  1. Start with a sitting position with your legs, feet comfortably and not rotating in or out, your hands drop along hips. 
  2. Lift your chest and bow slowly forward, starting from the waist area. Squeeze your lower abdominal muscles and imagine your navel moving toward your thighs.
  3. Do this pose until you feel “stretched” but feel no pain, hold 8-10 breaths. Ensure your shoulders, head, and neck are both released.

Source: Gfycat

What To Get Someone Who Loves Yoga

Are you searching what to get someone who loves yoga? If you’re on the hunt for the best gifts for yoga lovers, we’ve got you covered. From comfortable yoga t-shirts to stunning yoga posters that will enhance their calm every day, these unique gifts for yoga lovers will definitely put a smile on their faces. Whether it’s for Christmas, birthday, Mother’s Day, or other special occasions, these gift ideas for yoga lovers will certainly please them.


With these basic yoga poses, you’ll learn the foundations of the practice without spraining a groin muscle. When you are familiar with basic yoga poses, you can try to practice advanced yoga poses such as merman poses, crow poses, or monkey poses. If you are planning to practice yoga, don’t hesitate anymore as you can reap many yoga benefits. Besides, there are a lot of yoga facts that will interest you. It can be challenging for the first time but keep in mind that “No pain, no gain”. If you’re too busy or shy to practice yoga in the studio, do it at home with the support of online courses like yoga journal: complete home practice.

Hope you have great and happy yoga practice moments. 

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