10 Easy Yoga Poses for Beginners – Relax & Recharge!

1.Downward Facing Dog (Adho Mukha Svanasana)

Pose type: Standing

Just because you’ve heard of Downward Facing Dog doesn’t mean it’s easy.

Beginners often lean too far forward in this posture, making it more like a plank. Instead, keep your weight mostly in your legs and reach your hips high with your heels stretching toward the floor (they do not need to touch the floor).

Soften your knees to facilitate the move if you have tight hamstrings. Keep feet parallel.

2.Mountain Pose (Tadasana)

Pose type: Standing

Mountain pose may not be as famous as Downward Facing Dog, but it is equally important.

For good alignment in Mountain pose, imagine drawing a straight line from the crown of your head to your heels, with shoulders and pelvis stacked. Every person’s body is different, so focus on rooting down with your feet and lengthening your spine.

Your teacher can talk you through this yoga pose in class, reminding you to slide your shoulders down your back and keep weight on your heels.

3.Warrior I (Virabhadrasana I)

Pose type: Standing

The critical thing to remember in Warrior I is that the hips face forward. Think of your hip points as headlights; they should be roughly parallel to the front of your mat. This yoga pose may require you to take a wider stance.

4.Warrior II (Virabhadrasana II)

Pose type: Standing

Unlike Warrior I, the hips face the side of the mat in Warrior II. The hips and shoulders are open to the side when moving from Warrior I to Warrior II.

You’ll also rotate your back foot, angling your toes at about 90 degrees. In both Warrior poses, aim to keep your front knee stacked over the ankle. Your front toes face forward.

5.Extended Side Angle (Utthita Parvakonasana)

Pose type: Standing

One modification of the Extended Side Angle yoga pose is to bring your forearm to your thigh instead of placing your hand on the floor. It should rest lightly on your thigh and not bear much weight. This modification enables you to keep your shoulders open. You can also place your hand on a yoga block.

If you reach toward the floor before you’re ready, you may compromise the position of the torso, turning your chest toward the floor instead of toward the ceiling.

6.Triangle Pose (Utthita Trikonasana)

Pose type: Standing

The Triangle can be modified like the Extended Side Angle, using a yoga block for your bottom hand if you aren’t comfortable reaching your arm to the floor in this yoga pose. You can also rest your hand higher up on your leg—on your shin or thigh—but avoid putting it directly on your knee.

Don’t hesitate to micro-bend both knees if this yoga pose feels uncomfortable. It won’t look or feel like a pronounced bend, but rather, just enough movement to unlock your knees and ease tension in your hamstrings.

Triangle offers many benefits: Strength (in the legs), flexibility (in the groin, hamstrings, and hips, as well as opening the chest and shoulders), and balance.

7.Standing Forward Bend (Uttanasana)

To do the Standing Forward Bend yoga pose, exhale and fold over your legs. If your hamstrings feel too tight, soften your knees to release your spine. Let your head hang heavy.

Keep your knees soft with feet hip-width apart for better stability (you can straighten your legs, but it is unnecessary). Clasp opposite elbows with opposite hands while swaying gently from side to side.

8.Reverse Warrior (Viparita Virabhadrasana)

Pose type: Standing

Reverse Warrior shares a similar stance to Warrior I and incorporates a slight heart-opening side bend or optional backbend.

To stay steady in this yoga pose, root into the sole of your front foot, anchor the outside edge of your back foot, and engage your glutes and hamstrings.

Focus your gaze up toward your palm as it reaches overhead. Keep your front knee tracking over your ankle as you sink deeper into the hips.

9.Garland Pose (Malasana)

Pose type: Standing

Squatting is an excellent stretch for the muscles around your pelvis, often called a hip opener yoga pose.

Perhaps surprisingly, it’s also good for your feet, which are often neglected. If squatting is challenging, props can help: Sit on a block or roll a yoga towel or blanket under your heels. Press your heels down toward the floor.

10.Half Forward Bend (Ardha Uttanasana)

Pose type: Standing

This flat-back forward bend (you may also hear it called “halfway lift”) is most often done as part of a sun salutation sequence. As such, this yoga pose is often rushed, but it’s worth it to take the time to work on it independently. Figuring out when your back is flat is part of developing body awareness.

At first, it’s helpful to glance in the mirror. You can bring your hands off the ground and onto your legs to keep your back flat. Gently soften your knees as needed, too.