Beginner Yoga Poses

6 min

Yoga is a good practise to increase inner awareness. These beginner yoga poses help flex and strengthen your muscles, helping you to feel more energised and self-aware.

If you don’t have a yoga mat don’t worry, these poses can be performed on a carpet or a soft rug. Hold each pose for 1 minute while breathing deeply through your nose.

Let’s Start

Pose One: Mountain Pose (Tadasana)

  • 01
    Stand with your feet slightly apart, spreading out your toes to create a wide solid base. Tuck your hips inwards so your tailbone points down towards the floor.
  • 02
    Relax your shoulders by rolling them back and downwards and look straight ahead with a soft gaze.
  • 03
    Allow your arms to hang naturally by your sides with your palms facing either inwards or outwards.
  • 04
    Take deep slow breaths, in and out through your nose and hold this pose for 1 minute.

Pose Two: Upward-Facing Dog (Urdhva Mukha Svanasana)

  • 01
    Start by lying flat on your front with your hips and the tops of your feet flat against the floor.
  • 02
    Your arms and the palms of your hands should also be flat against the floor with your hands near your shoulders.
  • 03
    Slowly raise your chin so you are looking straight ahead. As you raise your chin, slowly straighten your arms and pull your shoulders backwards.
  • 04
    While looking straight ahead, open your chest towards the ceiling. Your chest, abdomen and waist should now be lifted but the tops of your thighs should still be touching the floor.
  • 05
    Take slow breaths in and out through your nose and hold this pose for 1 minute.

Pose Three: Warrior II (Virabhadrasana II)

  • 01
    Stand with feet hip-width apart and step your right leg backwards about 2-3 feet and rotate your right foot outwards by 45 degrees.
  • 02
    While inhaling, simultaneously raise and extend your left arm in front of you and your right arm behind you keeping both your palms parallel to the floor.
  • 03
    Bend deeply into your left knee, stacking it above your left ankle while keeping your right leg straight behind you. Face the same direction as your left arm, softly focusing on your fingertips.
  • 04
    Ensure that your pelvis remains tucked in to stop your lower back from arching and keep your chest lifted.Take slow breaths in and out through your nose and hold this pose for 1 minute.

Pose Four: Seated Forward Fold (Paschimottanasana)

  • 01
    Start by sitting up tall with your back straight and your legs extended out in front of you.
  • 02
    Keep your back straight and bend forward from your hips folding your upper body over your legs.
  • 03
    If you can, hold the outside of each foot, ankle or shin.
  • 04
    Let your head hang heavy and concentrate on your breath. Hold this pose for 1 minute.

Pose Five: Warrior I (Virabhadrasana I)

  • 01
    Stand with feet hip-width apart. Step your left leg 2-3 feet backwards and rotate your left foot outwards by 45 degrees. Your right thigh should be parallel to the floor with your knee above your ankle. 
  • 02
    As you inhale, slowly raise your hands in front of you towards the ceiling. Lift your chest towards the ceiling as you come into a slight backbend.
  • 03
    Keeping your arms above your head, relax your shoulders by moving them back and downwards.
  • 04
    Try to stop your hips from rotating by keeping them square to your body. When ready, hold this pose for 1 minute.

Pose Six: Staff Pose (Dandasana)

  • 01
    Sit on the floor with your back straight and your legs extended straight out in front of you.
  • 02
    Engage your thigh muscles by flexing your toes toward you. Your heels may raise slightly from the floor as you do so.
  • 03
    Position your shoulders directly above your hips and relax them downwards.
  • 04
    Keep your arms straight with your palms flat on the floor either side of your hips. If you need to bend your arms slightly or change the placement of your palms that’s ok.
  • 05
    Keep looking straight ahead and as you breathe in, lengthen your spine. When ready, hold this pose for 1 minute.

Pose Seven: Child’s Pose (Balasana)

  • 01
    Start by sitting on your legs in an upright position. Spread your knees to shoulder-width apart and make sure your big toes are touching.
  • 02
    Move your weight backward and slowly bend forward bringing your chest towards the floor. As you bend, slowly walk the palms of your hands outward in front of you.
  • 03
    Gently place your head on the floor and stretch your arms out in front of you. If you are unable to touch your head to the floor you can change your arm position and rest your forehead on stacked fists.
  • 04
    Keep your weight backwards so your bottom is touching the back of your heels.
  • 05
    Inhale and exhale slowly through your nose. When ready, hold this pose for 1 minute.

Pose Eight: Upward Salute Pose (Urdhva Hastasana)

  • 01
    Stand with your feet slightly apart and spread your toes to create a wide solid base.
  • 02
    Tuck your hips inwards so your tailbone points down towards the floor.
  • 03
    Raise your arms above your head keeping them straight and bring your palms together. Relax your shoulders by rolling them back and downwards.
  • 04
    Bring your gaze upwards toward your thumbs.
  • 05
    Inhale and exhale slowly through your nose. When ready, hold this pose for 1 minute.