Yoga poses for beginners form the cornerstone of a safe and gradual introduction to the world of yoga. These poses are carefully selected to provide foundational benefits and to help beginners develop strength, flexibility, and body awareness.

Double V Pose (Bhuja Swastikasana)
Double V Pose
Bhuja Swastikasana
Half Perfect Pose (Ardha Siddhasana)
Half Perfect Pose
Ardha Siddhasana
Twist Half Chair Pose (Parivrtta Ardha Utkatasana)
Twist Half Chair Pose
Parivrtta Ardha Utkatasana Twist Half Chair Pose
Seated Mountain Pose
Seated Mountain Pose
Reclined Intense Back Stretch Pose (Supta Paschimottanasana)
Reclined Intense Back Stretch Pose
Supta Paschimottanasana
Ardha Supta Virasana
Half Supine Hero
Ardha Supta Virasana
Ardha Virasana
Half Hero Pose
Ardha Virasana
Revolved Table Top Pose One Hand Raised - YanvaYoga
Revolved Table Top Pose One Hand Raised
Parivrtta Bharmanasana Urdhva Eka Hasta
Seated Cat Cow Pose
Seated Cat Cow Pose

Why Begin with Beginner Poses?

Beginner yoga poses are carefully curated to introduce you to the fundamental principles of yoga in a safe and approachable manner. They provide a solid base for building strength, flexibility, and body awareness. But it’s not just about the physical aspect—these poses also gently introduce you to the mental and spiritual aspects of yoga.

Preparation for yoga poses for beginners

  • Warm-up: Begin with a gentle warm-up to prepare your body for movement. Simple stretches and deep breaths help loosen up muscles and create a connection between your breath and movement.
  • Focus on alignment: Alignment is key in yoga. As you practice each pose, pay attention to proper alignment cues. This not only helps prevent injury but also enhances the benefits of the pose.
  • Breath awareness: Throughout your practice, maintain a steady and conscious breath. Deep, even breaths provide oxygen to your muscles and create a sense of calm.
  • Listen to your body: Remember that yoga is about respecting your body’s limits. If a pose feels uncomfortable or painful, modify it or come out of it. Honor your body’s needs.

Remember, progress takes time: Yoga is a journey, not a destination. Be patient with yourself and enjoy the process. As you practice these beginner poses, you’ll begin to experience the physical and mental benefits that yoga offers. Over time, you can gradually explore more poses and expand your practice.

Benefits and Contraindications


Builds strength and flexibility

Improves posture and body awareness

Relieves stress and promotes relaxation

Enhances breath awareness

Boosts mind-body connection

Increases flexibility and range of motion


Avoid overexertion; start gently

Consult a doctor if you have injuries or medical conditions

Modify poses if needed for comfort

Avoid inversions if you have high blood pressure or certain health issues

Be cautious with deep stretches

Frequently Asked Questions

Which pose of yoga is best for beginners?
Among the many yoga poses suitable for beginners, Downward Dog, or Adho Mukha Svanasana, stands out as an excellent starting point. This pose offers a wide range of benefits and is relatively accessible for practitioners new to yoga.
Is 20 minutes of yoga for beginners a day enough?
Yes, practicing yoga for 20 minutes a day can be enough for beginners to experience benefits and start building a foundation in their practice. While longer sessions can offer more comprehensive practice, a consistent 20-minute routine can provide several advantages for beginners: establishing consistency, introduction to poses, stress reduction, flexibility and mobility, body awareness, energy boost. As beginners become more comfortable and confident, they can gradually extend their practice time or incorporate additional sessions throughout the day. The key is to listen to the body, practice safely, and approach the journey with patience and curiosity. Over time, this consistent effort can lead to increased flexibility, strength, and a deeper understanding of yoga's holistic benefits.

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