Yoga poses for beginners

by | Jan 27, 2021 | Yoga, Yoga School, Yoga Workout, YTTC

Yoga has been helping people to get rid of health issues since ancient times. During the pandemic also, thousands of people started practicing yoga in order to embrace a wellness lifestyle and make their immunity strong.

Since there are hundreds of yoga poses and a lot of them could be overwhelming for beginners, we decided to create this post to share the best yoga poses for beginners. These easy yoga postures are really simple and can be practiced safely at home.

Yoga poses for beginners

While there are a lot of yoga poses that are meant for beginners only, we will be sharing only the simplest ones. Step to step guide on how to perform is included along with their benefits.

Mountain Pose

Mountain Pose is one of the easiest yoga poses to practice for beginners. It is a foundational yoga pose for all the standing poses. Mountain pose seems like a “simply standing” yoga pose but has tons of benefits. Follow steps to practice Mountain pose:

  • Start standing with your feet together. Both heels and toes should touch the ground.
  • Bring your palm in front of your heart.
  • Breathe while practicing this yoga pose.
  • Practice it for at least 1 minute.

Mountain pose has many health benefits if you practice it on a regular basis. Below are the benefits of practicing yoga poses:

  • Improves your body posture
  • Increases strength and power
  • Improves blood circulation
  • Improves digestion

Cobra Pose 

Cobra Pose is a beginner backbend yoga pose that helps to prepare for a deeper backbend. Every beginner must learn this yoga pose as it is the best pose to make a strong yoga base. Follow below steps to practice Cobra pose:

  • Lie down on the floor placing your belly downward
  • Place palm flat on the ground directly under your shoulders
  • Inhale to lift the chest off the floor
  • Keep your neck neutral while inhaling

Cobra pose also has many benefits. Here are some of them:

  • Strengthens the spine
  • Improves blood circulation toward your face
  • Helps to treat asthma
  • Help reduce menstrual pain

Joining the 200 hrs YYTT course in Dharamshala and become a certified yoga teacher

Cat-cow pose

Also known as Chakravakasana, this easy yoga pose is a wonderful way to warm up your body and bring flexibility to the spine. If you want to practice this yoga pose, then, follow these steps and get maximum health benefits out of this yoga pose:

  • Bend your hand and knees in a table pose with a neutral spine
  • Lift your head and relax your shoulders
  • Inhale and exhale while rounding your spine outward
  • Relax your head and practice for at least 1 min

Most yoga beginners underestimate the power of this yoga asana and skip this yoga pose. Check out the benefits of practicing this yoga pose!

  • Creates emotional balance
  • Stimulates organs like the kidney and adrenal gland
  • Strengthens spine and neck
  • Prevents back pain when practiced regularly

Plank Pose

Plank pose is an arm balancing yoga posture that tones the abdominal muscle while strengthening the arm muscles. It is one of the positions in the traditional Surya Namaskar sequence. A lot of yoga beginners perform this pose to boost core strength. Follow these steps to perform this easy yoga pose:

  • Place your hands on the ground and look down on the floor
  • Make your spine straight. Make sure your body is not sagging
  • Try to hold in this position for 15-20 seconds
  • Perform it repeatedly for 1-2 min

Plank pose has many health benefits. Here are some of them:

  • Strengthens the skeletal system
  • Strengthens the muscle surrounding the spine
  • Builds stronger triceps


Watch what people have to say about Alpesh Yoga school!


Staff Pose

The staff yoga pose is also known as Dandasana. The most important part of this pose is to keep your spine in an upright position. This pose is the seated version of the Mountain pose and is one of the best yoga poses for beginners. Follow these steps to perform this yoga pose:

  • Sit with your legs together
  • Flex your feet and extend out through the heels
  • Draw your lower belly in and up
  • Stay in this pose for 5 to 15 breaths. Keep engaging the abdominal muscle to maintain this pose.

Below are the major benefits of practicing staff pose:

  • Strengthens the squats
  • Improves core stability
  • Strengthens the back muscles
  • Helps calm brain cells

Above were some of the simplest yoga poses that are perfect for beginners who want to learn the basics. Practice these newbie yoga poses and create a strong foundation for complex yoga postures. Have questions in mind? Tell us in the comment section and get them answered by the certified yoga trainers.

Learn and master yoga!

Learn yoga in Goa or Dharamshala at Alpesh Yoga. We are India’s top yoga school with two yoga centers where students from India as well as abroad complete 100, 200, and 300 hours of yoga teacher training certification.

Email at to discuss your yoga and wellness goals.

Open chat
Welcome to Alpesh yoga,
Can we help you?