10 Yoga Poses for Beginners that will Give you Countless Benefits (2023)

10 Yoga Poses for Beginners that will Give you Countless Benefits (1)

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Find our full guide with 12 yoga poses for beginners, images included, that will introduce you to the wonderful world of yoga.

What offers so many benefits and is fun to do? Yoga! Some people compare yoga to a natural medicine because of its healing properties and the benefits it brings to mental and physical health. Yoga is something natural and totally free that you can do right now to improve your general well-being.

Being healthy and well is not just about doing healthy things for yourself, its also surrounding yourself with healthy thinking, ESPN has great sports on TV if you are motivated and looking into staying physically motivated!

The benefits of yoga include:

  • Lessened anxiety
  • Better digestion
  • Improved balance
  • Relieved menstrual discomfort
  • Reduces headache and fatigue
  • Helps asthma
  • Relives symptoms of menopause

There are so many different yoga poses and some of the ones I’ve listed below are perfect for beginners. When practiced regularly these poses will lead you to explore more advanced yoga positions. Beyond what we’ve listed below, you would also benefit from checking out Yoga International. It’s an online resource center that connects yogis to practitioners of yoga, meditation, and Ayurveda, and helps them learn and grow their understanding.

If you are looking to learn more poses other then the ones below, go on over to Yoga Download, they have amazing yoga classes you can download or stream right on your phone. They even have an app!

For all of these poses you should be deep breathing and relaxing the muscles in your body. It is advised to research all of the information regarding correct posture and positioning of the poses before beginning so you can get the maximum benefits from them.

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12 Yoga Poses for Beginners

1. Diamond thunderbolt (Vajrasana)

10 Yoga Poses for Beginners that will Give you Countless Benefits (2)

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Benefits: This pose helps regulate blood circulation in your pelvic area and aids in digestion.

How to do it: The position is basically sitting down on your legs with your heels touching your bottom. Pretty simple right? You should hold this pose for two minutes if you’rejust starting out.

10 Yoga Poses for Beginners that will Give you Countless Benefits (3)

2.Gracious pose (Bhadrasana)

10 Yoga Poses for Beginners that will Give you Countless Benefits (4)

Benefits: Body alignment is improved thanks to this pose.

How to do it: This pose has you sitting down with your legs apart and feet touching each other. Relax your head, neck and spine. Hold for as long as your comfortable.

3. Cobra pose (Bhujangasana)

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Benefits: This pose is therapeutic for asthma, stretching, improves menstrual irregularities.

How to do it: For this one you will lay on your stomach with your forehead resting on floor to start. Press the top half of your feet against the floor while placing your hands underneath your shoulders. Throughout this pose keep your shoulders back and down.Next breath in and start to lift your head and chest off the floor. Keep your shoulders relaxed and exhale while lowering yourself back onto the ground. Hold up to 30 seconds.

4. Half Spinal Twist Pose (Ardha-Matsyendrasana)

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Benefits: The pose increases flexibility and cleanses internal organs.

(Video) Supine Twist for Beginners: A Step-By-Step Yoga Tutorial (+ Holistic Health Benefits)

How to do: In this pose you will bend your left leg so that the heel of the left foot lies next to the right hip. Take your right leg over your left knee. Place your right hand behind you, and your left hand on the right knee to increase and decrease the stretch. Hold the pose for a few seconds, breathing slowly and deeply.

On a side note: If you’re looking to not just do some yoga but try new ways of working out, give Open fit a look! They have a variety of classes the help with cardio and more!

5.Corpse pose (Shavasana)

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Benefits: This pose is an important one for reducing anxiety and promoting muscle relaxation.

How to do it: For this pose you will lie down letting your muscles deeply relax and keep breathing into your abdomen. Try to ignore distractions and clear your mind by focusing on your breathing. Hold this pose as long as you are comfortable. When you’re finished with the exercise get up very slowly.

6. Fish pose (Matsyasana)

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Benefits: This pose strengths muscles and improves posture.

How to do it: Lie on your back and bend your knees while resting your feet on the floor. Inhale while lifting your pelvis slightly off the floor and slide your hands, palms down, below your bottom. Hold for 15 to 30 seconds.

7. Seated Forward Bend (Paschimottanasana)

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Benefits: This pose helps with many issues which includes relieving the symptoms of menopause and menstrual discomfort.

(Video) Yoga For Focus & Productivity - 10 min practice

How to do it: For this pose you’ll be sitting on the floor with legs extended out. Focus on leaning towards your toes instead of towards your knees. Stay in the pose 1 to 3 minutes.

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8. Triangle Pose (Trikonasana)

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Benefits: This pose stimulates function of abdominal organs along with reducing stress.

How to do it: Stand with legs apart and extend your arms. When you have your arm extended to the right, drop your right arm so your right hand reaches the front of your right foot. Breath and hold for 5 to 6 breaths.

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9.Chair pose (Utkatasana)

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Benefits: This one stimulates the heart, diaphragm, and abdominal organs.

How to do it: This pose is basically a squat, keeping balance, deep breathing and holding. Hold for 30 seconds to a minute.

10.Child’s pose (Balasana)

10 Yoga Poses for Beginners that will Give you Countless Benefits (12)

(Video) International Yoga 🧘‍♀️ day/countless benefits /strength/balance/flexibility/relax mind

Benefits: The child’s pose reduces stress and fatigue.

How to do it: For the position you get onto your hands and knees and then relax your arms and let your forehead rest on the floor. Hold 3 minutes.

11. Wind-Relieving Pose (Pawanmuktasana)

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Benefits: This pose is used for eliminating trapped gas and improving your digestive system.

How to do it: For this pose you get into a fetal position on your back with your knees drawn up towards your chest. You will hold your knees and then lower your right leg and straighten it while still holding on to your left leg. Hold pose for up to a minute.

12. Half/Full Standing Forward Bend (Uttanasana/ Ardha Uttanasana)

10 Yoga Poses for Beginners that will Give you Countless Benefits (14)

Benefits: This pose helps strengthen your body and aids in digestion.

How to do it: For this pose you stand straight up and fold forward, while keeping your spine extended. Go at this one slowly especially if your back isn’t used to bending. Hold for 30 seconds to a minute.

These are great poses for beginners so don’t be afraid to try them out. If you’re interested to learn more Chakra poses to improve your intuition make sure to check our guide out!

We also couldn’t have done any of these fun poses without our favorite yogi clothes from Fabletics and FabKids! I know my daughter and I sure love all the flexible and everlasting clothes!And I don’t blame her! If I could wear yoga clothes all day every day, I would! So go on an give Fabletics and Fabkids a shot! You will want to wear their clothes everyday just like we do!

(Video) 12 Ways To Naturally Boost Dopamine (The Happy Hormone)

Don’t worry, these are so simple you won’t end up tangled up like you’re playing a game of twister!


What is the most beneficial yoga pose? ›

Table of Contents
  • Corpse Pose | Savasana.
  • Legs Up the Wall | Viparita Karani.
  • Cat-Cow Stretch | Marjaryasana-Bitilasana.
  • Downward Facing Dog | Adho Mukha Shwanasana.
  • Knees to Chest | Apanasana.
  • Bridge Pose | Setu Bandha Sarvangasana.
  • Cobbler's Pose | Baddha Konasana.
  • Chair Pose | Utkatasana.
12 Jul 2022

What are the 10 benefits of asanas? ›

top 10 benefits of practising yoga
  • Yoga increases your flexibility. ...
  • Yoga helps you to build strength. ...
  • Yoga improves your posture. ...
  • Yoga helps to keep your joints healthy. ...
  • Yoga is a powerful mindfulness practice. ...
  • Yoga reduces stress. ...
  • Yoga lowers blood pressure. ...
  • Yoga helps you to make healthier life choices.

What are the 12 steps of yoga? ›

12 Surya Namaskar Steps
  1. Step 1: Prayer pose – Pranamasana. ...
  2. Step 2: Raised arms pose – Hastauttanasana. ...
  3. Step 3: Hand to foot pose – Hasta Padasana. ...
  4. Step 4: Equestrian pose – Ashwa Sanchalanasana. ...
  5. Step 5: Stick pose – Dandasana. ...
  6. Step 6: Salute with eight parts or points – Ashtanga Namaskara. ...
  7. Step 7: Cobra pose – Bhujangasana.
22 Jul 2017

What is the hardest yoga pose ever? ›

The 5 Most Challenging Yoga Poses
  • Handstand scorpion. Handstand scorpion – or Taraksvasana in Sanscrit – is almost the most difficult yoga pose. ...
  • Tripod Headstand with Lotus Legs. ...
  • Formidable face pose. ...
  • Destroyer of the Universe. ...
  • One-handed tree pose.

Which yoga is best for beautiful face? ›

World Yoga Day 2022: Best Poses To Improve Your Skin's Texture & Health
  • 1/7. Yoga For Skin Care. ...
  • 2/7. Bow Pose (Dhanurasana) ...
  • 3/7. ​Seated Forward Bend (Paschimottanasana) ...
  • 4/7. ​Downward-Facing Dog (Adho Mukha Svanasana) ...
  • 5/7. Cobra Pose ​(Bhujangasana) ...
  • 6/7. Child Pose (Shishuasana)
14 Jun 2022

Which yoga builds most muscle? ›

Yoga Poses to Build Muscle
  • Tree Pose. This single-leg pose helps the body root through the ground and establish balance. ...
  • Warrior Three. Barajas likes this classic pose for many of the same reasons he likes tree pose. ...
  • Bridge Pose. ...
  • Chair Pose. ...
  • Plank Pose.

What are the 100 benefits of yoga? ›

“Yoga can also lower blood pressure and reduce insomnia.”
Physical benefits
  • increased flexibility.
  • increased muscle strength and tone.
  • improved respiration, energy and vitality.
  • maintaining a balanced metabolism.
  • weight reduction.
  • cardio and circulatory health.
  • improved athletic performance.
  • protection from injury.

What are the 20 benefits of yoga? ›

22 ways yoga benefits the body and mind
  • It can totally inspire you to live a healthy lifestyle. ...
  • Flexibility and balance get a boost. ...
  • You gain muscle strength and tone. ...
  • It can melt away tension. ...
  • It helps relieve different types of pain. ...
  • Your spine will thank you. ...
  • It promotes healthy joints and bones. ...
  • It improves circulation.
25 Mar 2016

Is it OK to do the same yoga routine everyday? ›

Practicing the same poses every day repeatedly is a powerful way to keep consistent with your practice. This repetition offers you a clear vantage point from which to watch yourself grow and change. The nature and sequencing of Ashtanga Yoga offers this beautifully.

How long do u hold a yoga pose? ›

The time in each pose can vary from 6 to 60 seconds. Research suggests that a one-minute hold is sufficient to build strength and flexibility provided the hold is repeated five times a week.

How long does it take to get good at yoga? ›

It all depends on the frequency of yoga practice, your persistence, and consistency. Yoga is a practice after all, and like any practice, it takes time and dedication. With that being said, people typically see considerable results within 3 to 6 months.

What are the 8 levels of yoga? ›

What are the eight limbs of yoga?
  • Ahimsa (non-harming) This principle refers to behaving in a way that nourishes growth and contributes to the life force around us. ...
  • Satya (truthfulness) ...
  • Asteya (non-stealing) ...
  • Brahmacharya (abstinence) ...
  • Aparigraha (non-hoarding) ...
  • Saucha (cleanliness) ...
  • Santosha (contentment) ...
  • Tapas (heat)
7 Jul 2021

What are the 7 layers to yoga? ›

Five Kośas (pronounced Koshas) of our existence
  • Annamaya-kosha (food sheath, Earth element) ...
  • Pranamaya-kosha (vital sheath, Water element) ...
  • Manomaya-kosha (mental sheath, Fire element) ...
  • Vijnanamaya-kosha (intellect/intuitive sheath, Air element) ...
  • Anandamaya-kossa (bliss sheath, ether/space element)

What are 3 things that you should remember when practicing yoga? ›

A Warm up or loosening exercise and stretches before asanas is mandatory to avoid injuries. Asanas should be done slowly and one should move to advanced postures with practice. Try to eat Satvik food (Avoid meat, eggs, onion, garlic and mushrooms from diet). Stay hydrated before going into yoga practice.

What are the 3 pillars of yoga? ›

3 Pillars: Mind, Body, Spirit.

What is the correct order of yoga? ›

In hatha yoga the sequence is – Asanas first, then Pranayama, Mudras and Bandhas. Lastly one should sit quietly in a meditative pose. In the systematic science of Hatha Yoga, you must firstly prepare the physical body because it is the grossest manifestation of prana.

What are the negatives to yoga? ›

The three most common adverse effects reported were: (i) soreness and pain, (ii) muscle injuries and (iii) fatigue.

What are the weaknesses of yoga? ›

This form of exercise doesn't require any special equipment and can be done anywhere and at any time. However, a wrong meditation technique can do more harm than good. Downsides to yoga and meditation include panic attacks, depression, anxiety, negative thinking, and resurfacing of traumatic childhood memories (3).

What is the calmest yoga? ›

The most obvious relaxing yoga practice is probably Restorative yoga. This slow, gentle form of yoga allows your body and mind to quite down and relax. The supported poses mean little or no muscular effort is required to hold them, letting you quickly drop into a healing, soothing state.

Which yoga make you look younger? ›

Balasana. Also known as the child's pose, this yoga pose helps keep your skin fresh and young. Doing this yoga asana helps in improving health and also keeps stress at bay.

Can yoga change your face? ›

Research has found face yoga may be effective in improving the structural appearance of your face by strengthening the muscles of the cheeks and face. Practitioners report a younger appearance as well.

Is yoga enough to stay fit? ›

Yes, yoga is a good way to build muscle tone and strength. By regularly doing yoga, you can build muscle, improve your flexibility, improve your posture, and help you maintain a healthy weight. Poses like Downward-Facing Dog and the Warrior poses work to increase strength in just about every muscle in your body.

Which yoga gives enough strength to legs? ›

Warrior II Pose

“Warrior II is the ultimate standing pose for toning and lengthening the muscles in your legs,” said Olney. Benefits: This strong pose energizes your legs, helps you develop better balance and stability, and stretches your hips and groin muscles.

Is yoga better than weight lifting? ›

To sum it up – bodyweight exercises like yoga can help with building some muscle size through strength and (mostly) endurance work, but weight training is way more effective.

What should I eat after yoga? ›

Hydrating foods like watermelon can also be a nice post-yoga treat, too (especially if they're chilled). And electrolyte replacing products like natural coconut water or a banana both contain lots of potassium to bring you back to life in a flash.

What are the 5 mental benefits of yoga? ›

Check out these top five mental health benefits of yoga.
  • Relief from depression and anxiety. ...
  • Reduce the effects of PTSD and similar conditions. ...
  • Boost concentration, focus, and memory. ...
  • Improve your mood. ...
  • Keep your brain young.

Can yoga change your life? ›

Taking this new shape with the body can lead you to learn how to take a new shape with the mind. “If practiced correctly, yoga asana breaks down the psychological, emotional, physical, energetic, and psychic obstacles that inhibit us from thriving,” Stryker says. Yoga also teaches you how to make better decisions.

How do I get the most benefits from yoga? ›

The benefits of yoga are plentiful.
10 Tips to Get the Most Out of Your Yoga Class
  1. Come to class free of expectations. ...
  2. Have an intention. ...
  3. Free yourself of distractions. ...
  4. Disclose physical limitations to the instructor. ...
  5. Honor your own inner teacher. ...
  6. Listen to your body. ...
  7. Leave your phone at the door. ...
  8. Bring your own stuff.

Does yoga make your skin glow? ›

Yoga can also make your skin appear healthier and more vibrant. Some positions can provide temporary benefits, and over time, a regular yoga practice may address some of the factors that are contributing to dull-looking skin.

Can yoga change your body shape? ›

A healthy body is always the start of that physical transformation that you expect once you start practicing yoga. Yoga provides you with the power to increase fat loss, build flexibility and develop muscle tone, which can always lead to a lean-looking beautiful body.

What are the 11 benefits of yoga? ›

11 Health Benefits of Yoga
  • Improve cardiovascular health. Regular yoga therapy induces relaxation in the blood vessels, reduces blood pressure, and increases blood flow to the heart muscle.
  • Cut cancer risk. ...
  • Control of diabetes. ...
  • Reduce neck and low-back pain. ...
  • Reduce stress. ...
  • Lessen depression. ...
  • Sharpen the brain. ...
  • Reduce PMS.
5 May 2020

Who is father of yoga? ›

Tirumalai Krishnamacharya (18 November 1888 – 28 February 1989) was an Indian yoga teacher, ayurvedic healer and scholar. He is seen as one of the most important gurus of modern yoga, and is often called "the father of modern yoga" for his wide influence on the development of postural yoga.

Is it better to do yoga in the morning or at night? ›

From an Ayurvedic standpoint, it is recommended you wake up in between 4 and 6AM when the world is still asleep, and practice meditation and asana. From a modern world perspective, it's recommended that you practice yoga either first thing in the morning or in the early evening.

How many times do you have to do yoga to see results? ›

For best results, try to practice Yoga at least three times a week. Practicing more than five times a week may not bring any additional benefits but if you want to have a daily Yoga practice, make sure you choose a gentle one at least once a week. It's because one day a week should be reserved for rest and recovery.

How many times a week should beginners do yoga? ›

Newbies to yoga workouts should plan to log two or three yoga sessions per week to start. This will ensure that your body gets used to the stretches and poses that you'll be working on as you move forward in your journey.

How many hours should I practice yoga daily? ›

In general, a solid one hour yoga practice 3 times a week is great; however keep in mind that a little yoga every day is ideal. If all you can spare is 20 minutes per day, it's always better than skipping your practice and then doing a long practice every once in a while.

How long should you hold downward dog? ›

Downward-facing dog should be held for at least 30 seconds. The longer the stretch is held the more you maximize the stretch and relax the muscles. These are my recommendations for how to correctly perform the pose to receive the maximum benefit. Start on your hands and knees.

Which yoga poses should be done daily? ›

Straight-Leg Lunge

You can use blocks under your hands if they don't easily reach the floor when you straighten the front leg. Hold for 3 to 5 breaths, then step back into downward dog. Step the left foot forward next to the left hand and take your low and straight-leg lunges on that side.

What happens to your body when you start doing yoga? ›

1. Yoga improves strength, balance and flexibility. Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength. Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle.

What should a beginner of yoga learn first? ›

Start with postures, or yoga asanas, such as downward-facing dog, child's pose, and savasana. In each pose, focus on pressing your hands or feet into the floor, lengthening your spine, and relaxing your hips.

What are the basic yoga for beginners? ›

10 Yoga Poses You Need to Know
  1. Child's Pose. This calming pose is a good default pause position. ...
  2. Downward-Facing Dog. ...
  3. Plank Pose. ...
  4. Four-Limbed Staff Pose. ...
  5. Cobra Pose. ...
  6. Tree Pose. ...
  7. Triangle Pose. ...
  8. Seated Half-Spinal Twist Pose.

What is the best yoga routine for beginners? ›

Here are 10 easy yoga poses for beginners:
  1. Easy pose. Easy pose is sometimes called easy seated pose. ...
  2. Child's pose. Child's pose is a place of rest. ...
  3. Tree pose. ...
  4. Downward Dog. ...
  5. Warrior Two. ...
  6. Low Lunge. ...
  7. Seated Forward Bend. ...
  8. Reclining Twist.
16 Jul 2021

Should beginners do yoga everyday? ›

Those new to yoga should start slow with one or two or three sessions a week and slowly ramp up their practice as they are able to handle it. More experienced yogis might practice every day or have longer sessions on a schedule to allow for recovery.

How long should beginners practice yoga? ›

Ideally, we recommend shorter and more frequent sessions, 20-45 minutes long, and for a total of 3-4 hours spread over several days. Practicing yoga less than this amount will still be beneficial, but you will see smaller improvements over a longer period of time.

Which yoga would be best for a beginner and why? ›

Hatha yoga is always recommended for beginner yogis as it's considered a gentler form of yoga. It is, traditionally, a slower-moving class where you hold each pose for a few breaths while maintaining a focus on improving posture.

What are the 7 stages of yoga? ›

The eight limbs of yoga are yama (abstinences), niyama (observances), asana (yoga postures), pranayama (breath control), pratyahara (withdrawal of the senses), dharana (concentration), dhyana (meditation) and samadhi (absorption)."

How do I start yoga alone? ›

10 tips to help you make the most of your home yoga practice:
  1. Get a mat and grab some props. ...
  2. Make some space. ...
  3. Commit to a time – make it achievable. ...
  4. Watch out for the 3 Ps. ...
  5. Plan and play. ...
  6. Follow your body's lead. ...
  7. Make it fun! ...
  8. Don't forget about meditation and Pranayama.


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