The Best Yoga Poses For Beginners For Your Morning Routine

If you are interested in starting a yoga practice then this list of yoga poses for beginners will be an incredible starting place for you! 

Learning a few poses before going to a yoga class will help you to feel confident in keeping up with the flow of the class rather than getting caught up on each pose. 

Although yoga is much more than just the physical yoga poses (also called asanas in Sanskrit in this ancient practice), most yoga classes in the U.S. have a strong emphasis on the physical side of the practice which is what we will be discussing in this post. 

When I first started yoga it took me some time to enjoy it because of the learning curve of each beginner yoga pose. It can be confusing and uncomfortable when you’re first starting but as you build a regular practice it will get easier.

After reading this post you will feel confident to try out a beginner yoga class since you will understand the purpose of each pose and how to get into each one. Take a deep breath and dive in!

What yoga poses are best for beginners? 

Balasana (Child’s Pose), Marjaryasana (Cat Pose), Bitilasana (Cow Pose), Adho Mukha Svanasana (Downward Facing Dog), Uttanasana (Forward Fold), Vrksasana (Tree Pose), Bhujangasana (Cobra Pose), Paschimottanasana (Seated Forward Bend), Savasana (Corpse Pose)

*friendly reminder: If you feel pain in any of these poses, gently ease out of them. This may mean that you have gone too deep into the pose. 

It is important to tune into how each pose feels in your unique body rather than what it looks like or how it compares to what other yogis are up to on their mats. 

You should never feel any sharp pains when practicing yoga. Of course, reach out to your medical provider if you see fit. 

This post is all about yoga poses for beginners for your yoga practice.

The Best Beginner Yoga Poses

1. Balasana (Child’s Pose)  

There are many different variations of this pose so it is great for beginners! 

You can make slight adjustments to find which one feels best in your body. Many yoga classes begin in Balasana pose since it focuses on opening up multiple areas in your body such as gently relaxing your hips and stretching out your arms. 

How to do Balasana Pose: 

1. Begin in tabletop pose (all fours/hands and knees) stacking your hips over knees and shoulders over wrists 
2. Begin to draw your toes together and sink your hips back resting on your heels 
3. Extend your arms in front of you with your palms and forehead resting on your mat. 
4. If you’re comfortable, close your eyes or gently soften your gaze and tune into your breath. 
5. Keep your attention on your inhales and exhales

Here is a quick video that shows different variations of Balasana Pose. 

2. Marjaryasana (Cat pose)

This pose is a great way to warm up your spine at the beginning of your yoga practice. 

Go slowly and enjoy this gentle pose that is great for enhancing your posture.

How to do Cat Pose: 

1. Begin in tabletop pose (all fours/hands and knees) stacking your hips over knees and shoulders over wrists 
2. Widen out your fingers and press into your hands as you press your body away from the mat. 
3. Pull your belly button in towards your spine as your back arches like a cat. 
4. Tuck your tailbone in and draw your chin towards your chest.  
5. Keep your attention on your inhales and exhales

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3. Bitilasana (Cow pose)

This is the sister pose to cat pose and is generally taught in conjunction with each other. 

This pose helps you to open up your collarbones and throat area. It is a great pose if you find yourself on your phone/computer frequently and want to open up your posture. 

How to do Cow Pose: 

1. Begin in tabletop pose (all fours/hands and knees) stacking your hips over knees and shoulders over wrists 
2. Press firmly into all parts of your hands as you gaze up towards the sky and lift your chin to where it feels comfortable in your body
3. Allow your belly to drop down towards the earth
4. Your tailbone will naturally rise 
5. Keep your attention on your inhales and exhales

4. Adho Mukha Svanasana (Downward-Facing Dog Pose) 

This classic pose is one you have most likely seen before even if you are a complete beginner to yoga. 

In most yoga classes (other than restorative yoga and yin yoga) you may find yourself in down dog frequently as it is a sort of home base (or resting pose) for many yoga sequences. 

How to do Downward Dog Pose: 

1. Begin in tabletop pose (all fours/hands and knees) stacking your hips over knees and shoulders over wrists 
2. Press into your hands as you lift your knees away from the earth. 
3. Slowly lift your hips towards the sky as your heels start to lower towards the earth. Your heels do not need to touch the ground. 
4. To start, keep a generous bend in your knees and you can straighten them as you feel more comfortable. 
5. Draw your chest towards your knees. 
6. Keep your attention on your inhales and exhales

5. Uttanasana (Forward Fold) 

This pose is wonderful for stretching out your legs and lower back. 

You have most likely done this pose in other exercise classes as it is simply folding over. The release of feeling the stress roll off your back in this pose is like no other! 

How to do Forward Fold Pose: 

1. Start with your feet placed hip-width distance apart. You can measure this by placing your fists between your feet which is the approximate width of your hips. 
2. Begin to generously bend your knees as you fold your upper body over your legs. 
3. The crown of your head will be going towards the earth. 
4. Gently gaze between your legs and tuck your chin in slightly.
5. Keep your attention on your inhales and exhales 

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6. Tadasana (Mountain Pose) 

This standing pose is seen as an easy pose and for many it is. You may be surprised though that as you hold basic yoga poses your mind starts to scatter. Try to make the most of this pose by not just seeing it as a transitional pose but one that is a meaningful and potentially impactful pose in your routine. 

How to do Tadasana Pose:

1. Start with your feet planted firmly on the ground hip-width distance apart.
2. Ensure that your hips are facing forward towards the front of your mat.
3.  Gaze directly in front of you and put equal weight on your right foot and left foot.
4. Allow your arms to hang beside you with your palms facing the top of your yoga mat.
5. Broaden your shoulders as you lift the crown of your head towards the sky. 
6. Keep your attention on your inhales and exhales.

7. Vrksasana (Tree Pose)

This is a balancing pose that encourages you to stand tall in your personal power and trust the strength of one leg. Standing poses are great for strengthening your legs and increasing balance.

There are a few variations of this pose so don’t feel like you have to immediately go to the fullest expression of the pose.

How to do Tree Pose: 

1. Start with your feet planted firmly on the ground. 
2. Begin to press into one of your feet as you lift your other foot away from the earth. 
3. You can bring the sole of your foot to your ankle (toes on the earth and heel on the ankle), calf, or inner thigh. Avoid placing your foot on your knee. 
4. Choose the arm variation that works best in your body and helps you to stand steady and balanced. You can bring your hands to your hips, heart center, or above your head.
5. Keep your attention on your inhales and exhales 

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8. Bhujangasana (Cobra Pose)

This is another wonderful heart-opening pose to open up your chest and strengthen your back. 

This pose is commonly found in Vinyaysa yoga classes as it is a main component of the Vinyasa series. 

You can play around with this pose by lifting your hands on the mat and you will feel the strength of your back and legs turn on. 

How to do Cobra Pose: 

1. Begin lying on your belly 
2. Place your palms on the earth below your shoulders.
3. Firmly press into your hands as you pull your upper body away from the earth. 
4. Gently tilt your chin up towards the sky 
5. Keep your attention on your inhales and exhales 

9. Paschimottanasana (Seated Forward Bend)

The purpose of this pose is similar to a forward fold. It is basically a different variation of that pose. 

Again, you will feel a deep stretch in your lower back and hamstrings but you will be seated rather than standing so it may evoke a different sensation. 

How to do Cat Pose: 

1. Begin sitting on your bottom with your legs extended out in front of you. You can also begin with a generous bend in your knees and extend them later as you sink into this pose. 
2. Lift your hands over your head reaching up toward the sky
3. Begin to fold forward, reaching your fingertips and the crown of your head towards your toes.
4. Keep your attention on your inhales and exhales 

10. Savasana (Corpse Pose) 

Ok so we made it to our final beginner yoga pose and most likely the last yoga pose in your yoga flow! 

Sometimes teachers start a yoga class with this pose though which always feels so good. 

Anyways in this pose, you are encouraged to fully surrender to the present moment, allowing your body to lay in a physically nondemanding posture to rest. 

Although physically this yoga pose is “easy” for most people, this is a pose where your mind can really start to run wild since there is so much stillness. Gently refocus your attention on your inhales and exhales when your mind starts to wander. 

How to do Savasana pose:

1. Begin laying on your back with your legs extended out toward the bottom of your mat and your arms lying beside you. 
2. Allow your feet to flop open. 
3. The palms of your hands can be facing up toward the sky. 
4. Keep your attention on your inhales and exhales

How do I start learning yoga by myself?

Try out a couple of yoga poses every day (from this list!) if you are passionate about starting a yoga practice and want to maintain a consistent practice. 

Then advance to 20 minute Yoga classes on YouTube. That way you can pause the class when needed to get into each pose or replay parts of the video if you are confused.  

Lastly, once you feel like you have the basics down, consider checking out a yoga class at a local yoga studio. You may realize that you prefer the group setting as opposed to doing yoga solo at home or vice versa. 

That is what is great about yoga, it is beginner-friendly and changes as you develop your own personal practice and learn to tune into your own needs. 

How often should you do yoga as a beginner?

You can do yoga as often as it feels good in your body. There isn’t really a clear-cut answer on the right amount of yoga for you because it depends on many factors! 

There isn’t any harm in doing it every day but you may feel differently if you stop practicing. Start with a weekly amount you can commit to and add on as you advance. 

What are some good yoga videos for beginners?

A great place to start with yoga videos is free YouTube yoga videos. 

You can do them at any time, they are free and there are tons of amazing yoga teachers to choose from. 

Here are a few yoga teachers that offer beginner yoga classes on YouTube: 

1. Yoga With Adrienne (She’s popular for a reason!) 
2. Jessica Richburg (She offers a wide variety of amazing classes that I think are personally great for beginners.) 
3. Your’s Truly (; Sustain Life Journal Yoga 

Most of our classes are slow and gentle Hatha Yoga classes or restorative yoga classes which are both great styles of yoga for beginners. 

What is keeping you from starting a yoga practice? If you have any other questions about starting your yoga practice please leave your questions in the comments below and I would be happy to answer them or point you in the right direction for more info!  

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Stay well, 

Maggie 

This post was all about the best beginner yoga poses for your daily yoga practice.

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