Back to Basics: Why Basic Beginners Yoga Poses Matter More Than You Think
When I first began my yoga journey, I had one goal: the splits. Front splits, side splits—any splits! I also dreamed of floating into handstands and bending into poses that seemed straight out of a circus. But I quickly learned that for many of us, especially those not coming from a gymnastics or strength-training background, these big goals don’t come overnight.
The truth? What really moved me forward wasn’t pushing harder or chasing advanced poses—it was going back to the basics. Basic beginners yoga poses became my foundation. These seemingly simple postures activated muscles I didn’t even know I had and taught me how to build strength and flexibility from the ground up.
If you’re just starting out or feel stuck in your practice, this is your reminder: progress begins with the basics. Don’t underestimate the power of foundational poses like Downward Dog, Mountain Pose, and Cat-Cow. These movements work the entire body and prepare you for more complex transitions later on.
So instead of rushing to invert yourself, slow down. Enjoy the journey. Get comfortable with your beginner poses—and watch how your practice evolves in strength, grace, and confidence.
TRAINING TYPE: FLOW SEQUENCE
CATEGORY:YOGA
SUBCATEGORY: BASIC BEGINNERS YOGA POSESEGINNER YOGA
PLANNED TIME:15-20 MIN
LEVEL:BEGINNER
PROPS:BLOCKS
INTRODUCTION: Basic Beginners Yoga Poses
This article will introduce you to ten of the top beginner friendly yoga poses that are easily accessible by those even in the early stages of their practice. They are essential foundational poses that will lay the building blocks and build strength for greater flexibility for more advanced poses down the track. It is important that you learn to listen to the subtle cues of the body and not push it past its limits. Consistency is key when it comes to opening the body. There is the option to series these ten poses together to create a flow that you can work through two or three times and voila, you have yourself a solid practice!
When starting out on our yoga journey it is essential that you move with respect to where you are at. It is easy to get over excited and ahead of yourself trying to jump into aesthetically pleasing advanced poses, but if you don’t nail the foundations in the beginning, you are likely to run into injury over time. Make sure that you are moving with correct alignment even in the more simple poses, as this is going to set you up for success and let your practice evolve in a way that is safe.
INFROGRAPHIC: Top 10 basic beginners yoga poses
Upward Salute – Urdhva Hastasana
Inhale the arms up overhead, keeping the arms shoulder width apart, the palms facing one another. Drop the shoulders down away from the ears. Root down through all four corners of the feet, slight tuck of the tailbone. Spine is straight with the head and neck in line. This pose is the perfect starting point to create space and length in the body. It stretches the sides, the spine, the shoulders and the abdomen and opens the chest and the lungs.
Standing Forward Bend – Uttanasana
Hinging at the hips start to come down, keeping the arms extending forward and the spine straight with the head and neck in line. Allow the torso to hang heavy. Hands can come down onto your block or can be resting on the floor. A slight bend to the knees is fine.
As the legs open, the spine is lengthening, and the abdomen is being deeply compressed, so there is a lot going on in the body here, even though it feels as though you are just hanging out. Spending upto five minutes here will really let the hamstrings soften and release.
Chair Pose – Utkatasana
Bring the big toes to touch with the heels slightly apart. Bend into your knees and sit the hips down into an imaginary chair. Extend the arms forward and up. Squeeze the knees together. Tailbone is slightly tucked. There is the option to bring the hands into Prayer at the center of the chest.
Chair Pose can get the body and mind heated very quickly! It is a strong workout for the thighs and the trick is to really squeeze the knees together to find strength. Just as the mind wants to give up, try and sit down a little deeper!
Tree Pose – Vrikshasana
Ground down into the right foot to find stability. Bring the sole of the right foot to the left ankle, toes can be down to the mat. Or bring the right foot to the left calf or thigh. Not on the knee. Hands are in Prayer at the center of the chest or there is the option to extend the arms up overhead opening them up like the branches of a tree. Gaze is up, and there is option to close the eyes to challenge your balance.
Tree Pose looks fairly simple to the outside observer, but there actually a lot going on as you try to find that point of balance in both body and mind. When we practice these poses and start to find more balance on the mat, chances are we will start to find it easier to find that same balance off of the yoga mat.
Downward Facing Dog – Adho Mukha Svanasana
From all fours, tuck the toes and press down into the palms, fingers spread wide and send the hips up to the sky. Pedal out the legs, bending the knees left and right. If there is tightness in the back of the legs, a slight bend to the knees if fine. This is a pose you are going to have to become familiar with and as a beginner I know that at first it can feel like an intense workout. Over time it will start to feel more like a home base and a place of rest and the perfect opportunity to come back into balance, while receiving a full body stretch.
Warrior 2 – Virabhadrasana II
Turn the front foot to face forward, the back foot is off on an angle with the arch in line with the heel of the front foot. Bend into the front knee and drop the hips down. Firm down into the feet and hug them in towards the midline to activate the inner thighs. Extend the arms wide and turn the gaze out over the front middle finger. This strong posture helps to build stamina as you find the strength to stay low. Staying connected to the breath will help to find some ease in the perceived effort and develop concentration and focus.
Extended Triangle Pose – Utthita Trikonasana
Straighten the front leg and walk that back foot in a step. Send the hips to the left and lean the torso forward. Start to tip from the hips and bring the right hand down. Option to take the right hand to a block. Extend the left arm up to the sky.
In Sanskrit, “utthita” means extended and “trikona” means three angle or triangle and as is suggested, you can see several triangles in this pose if the alignment is correct. Extended Triangle is going to increase the flexibility and strength in the legs, ankles, knees, and hips, all while opening the shoulders and chest.
Reverse Triangle Pose – Viparita Trikonasana
Take the left hand down onto the back thigh and extend the right arm up, stretching the side body. Gaze is up to the top hand. Reverse Triangle Pose is the perfect counter stretch to Extended Triangle. It opens up the side of the body and creates space between the ribs. Firm down into the feet to keep the legs fired up and activated.
Cobra – Bhujangasana
Bring the hands underneath the shoulders and push into the palms to straighten the arms. Come up, opening the chest and the collar bones. Draw the shoulders down away from the ears and squeeze the shoulder blades together. Cobra Pose stretches muscles in the shoulders, chest and abdominals, while relieving tension in the back.
Extended Child’s Pose – Balasana
Come down to the knees, taking them as wide as the mat. Forehead rests into the earth, with the arms extended forward, palms pressing down. Allow the belly to be soft and relaxed in between the thighs, and as you breathe, send the breath into the back of the body. With the arms extending forward, the shoulders are being stretched and opened which can be deeply satisfying at the end of your practice. Allow the body to be heavy and take rest.
Top 10 Yoga Poses For Beginners Video
This video is designed to set you up with some essential beginner poses that you can series together into a flow. Practice a few rounds and you have yourself a sequence that will open the body and start to build strength so you can advance into deeper poses over time.
Yoga Poses Names
Each yoga asana typically has an English name that has been translated from a language of ancient India known as Sanskrit, which dates back around 3,500 years. It is the language of the Vedas, India’s ancient religious texts, which gave birth to the practice of yoga. According to present knowledge, this is the first traces of yoga throughout history! Many words and mantras are still commonly used today and it is likely that you will hear a couple of Sanskrit terms thrown around your yoga class. This can be quite confusing initially, especially if you’re only just becoming familiar with the English names! Most teachers will provide the English translation with the Sanskrit, but learning some of the more commonly used names will deepen your understanding of the meaning behind this beautiful ancient language.
Upward Salute – Urdhva Hastasana
Urdhva, means “upward,” hasta, means “hands,” and asana, meaning “posture.” This pose is usually performed as part of the Sun Salutation and is traditionally performed outside and facing the East as the sun rises. Standing Forward Bend – UttanasanaUttana, means “intense stretch” and asana means “a seat” or “posture.”This pose is thought to be one of surrender, humility and acceptance.
Chair Pose – Utkatasana
Utkata, means “intense” or “powerful,” and asana, means “posture.”You might also hear it called fierce pose, powerful pose or awkward pose and is associated with creativity and determination.
Tree Pose – Vrikshasana
Vriksa, means “tree,” and asana, meaning “pose.” This pose integrates the body, mind and breath and invokes qualities like strength, endurance, grace and balance – the qualities of a tree.
Downward Facing Dog – Adho Mukha Shvanasana
Adho, means “down,” mukha, means “face,” svana, means “dog,” and asana, meaning “pose.”Over time this pose starts to become a home base, even though it might not feel like it at first. It is a great counter pose to many backbends and hip openers. Get familiar with these terms and be ahead of the game!
Yoga Poses for Two
It’s so refreshing to catch up with a friend over something other than food or a drink! Don’t get me wrong, food dates are the best, but sometimes it’s good to find something a little more active and connecting! Partner yoga can be a lot of fun, but it also has the added benefit of helping you to deepen and stabilise.
Seated Cat-Cow
Sit cross-legged facing one another and hold onto each others forearms. Both partners move through Cat and Cow simultaneously. So both arching the back opening the chest to come into Cow and then rounding back together, dropping the chin down to the chest Double Tree Pose Standing side by side, take your original tree stance with the legs, and then take your arms around each others waist. Bring your outer arms in to meet each others palm. Creating Prayer Pose together. A very simple way to practice balance with support. Double Boat Pose Come into Boat Pose facing one another and bring the soles of the feet to touch. Extend the arms and grab hands! This is a great way to provide a deep stretch to the hamstrings with some extra support to help keep the spine straight.
Camel Pose
Come to a knee-standing position facing the opposite way to your away to your partner. Place one of your feet in between your partners and have all four feet in line. your right heel halfway between hers, so all four heels are in a line. Support the lower back with the hands and slowly lean back to place your head on your partner’s right shoulder. Hands can release down to the feet.
Advanced Yoga Poses
It really is essential that we get some of the more simple poses down before we jump into some more serious asana. You want to make sure you are working with the correct alignment from the get-go, in order to prevent injury over time, BUT, if you have been practicing for a while and have those foundational poses in the bag, maybe it’s time to up your game and your practice!
Bound Angle Pose in Headstand – Baddha Konasana in Sirsasana
If you are feeling comfortable in the headstand pose, getting a little more fancy with the legs might be something you can try out! It isn’t a big stretch from the original, but it definitely makes an aesthetically pleasing pic for ye old social media!
One Legged Wheel Pose – Eka Pada Urdvha Dhanurasana
If you have Wheel Pose in the bag, maybe it’s time to give this one legged variation a try! As you extend one leg high to the sky, really press into the palms and shine the chest and heart open. There is the option to drop down onto the forearms. This is an extremely energising pose that works to improve balance and focus.Firefly Pose – TittibhasanaHere we have an advanced arm balance to try out if you’re looking to move on from the more intermediate arm balances like trusty old Crow Pose. Firefly is going to work the strength of your core and requires some solid flexibility in the hip flexors and hamstrings.
TEACHERS INSIGHTS
Take your time! The aim of yoga is to not only open the body, but to come into the beauty of the present moment and enjoy where you are at. Allowing everything to be, just as it is. This is the key to enjoying life both on and off the yoga mat!
Conclusion: Basic Beginners Yoga Poses
You now have ten of the top basic beginners yoga poses to explore. Whether you choose to hold each pose for a few minutes to gently open the body or flow through them with your breath, these foundational movements are the perfect starting point.
Remember, props and modifications are your friends—use them to support your body as it grows stronger and more flexible. By honoring your current limits and practicing with patience, you’re setting yourself up for long-term success. Getting the alignment right from the start is key to avoiding injury and building a safe, sustainable yoga practice.
PDF DOWNLOAD
By the time you are finished reading this article you will have a series of beginner friendly poses to add into your practice with confidence. They are accessible by those starting out on their yoga journey and are important foundational asanas which lay the groundwork for strength and flexibility. Included in this Free Yoga PDF Download:
- Yoga asanas names with pictures and benefits
- Printable Sequence Infographic
- Teacher Tips
- Resource Links
Ready to start building your foundation? Check out our courses for basic beginners yoga poses to explore the essential postures that will support and strengthen your practice from the ground up.
