6 Beginner Yoga Poses

Yoga is a gentle yet powerful way to enhance your strength, flexibility, and mental clarity. It doesn’t matter if you're stepping onto the mat for the first time or returning after a break—these beginner-friendly poses will help you build a solid foundation. Embrace the journey, listen to your body, and remember that every small step counts toward a healthier mind, body, and spirit.

1. Cobra Pose (Bhujangasana)

Cobra pose is an excellent way to open up your chest and strengthen your spine. This gentle backbend encourages improved posture and can relieve tension in the shoulders and back.

How to do it:

• Lie face down with your legs extended and the tops of your feet on the mat.

• Place your hands under your shoulders, elbows close to your body.

• Inhale and gently lift your chest off the floor, using the strength of your back muscles.

• Keep your neck neutral and gaze slightly upward, then exhale as you lower back down.

Benefits:

• Strengthens the back

• Stretches the chest and shoulders

• Boosts spinal flexibility

2. Boat Pose (Navasana)

Boat pose builds core strength and balance. It engages your abdominal muscles and helps improve concentration, making it a perfect pose for beginners looking to challenge their stability.

How to do it:

• Sit on the floor with your knees bent and feet flat.

• Lean back slightly and lift your feet off the ground.

• Straighten your legs gradually while keeping your back straight, forming a V-shape with your body.

• Extend your arms parallel to the floor for additional balance.

Benefits:

• Strengthens the core

• Improves balance and concentration

• Enhances hip flexor flexibility

3. Bridge Pose (Setu Bandhasana)

Bridge pose is a gentle inversion that stretches the spine, and stimulates the thyroid gland. It’s a wonderful pose to help reduce stress and calm the mind.

How to do it:

• Lie on your back with your knees bent and feet hip-width apart on the floor.

• Place your arms alongside your body, palms down.

• Press into your feet and lift your hips off the mat, forming a straight line from your shoulders to your knees.

• Hold for a few breaths, then slowly lower your hips back down.

Benefits:

• Strengthens the glutes and lower back

• Opens the chest and shoulders

• Calms the nervous system

4. Tree Pose (Vrksasana)

Tree pose enhances balance, stability, and focus while promoting a sense of grounding. It’s a fun yet challenging pose that helps you connect with your inner strength.

How to do it:

• Stand tall with your feet together.

• Shift your weight onto one leg and lift the opposite foot, placing it on your inner thigh or calf (avoid the knee).

• Bring your hands together in prayer at your chest or raise them overhead.

• Focus on a point in front of you to maintain balance, then switch sides.

Benefits:

• Improves balance and stability

• Strengthens the legs and core

• Enhances focus and concentration

5. Downward Facing Dog Split (Eka Pada Adho Mukha Svanasana Variation)

This variation of the classic downward facing dog challenges your balance while providing a deep stretch for your hamstrings, calves, and back. 

How to do it:

• Start in downward facing dog with your hands and feet on the mat, forming an inverted V-shape with your body.

• Lift one leg high behind you, keeping your hips squared and your core engaged.

• Hold for a few breaths, then return your foot to the mat and switch sides.

Benefits:

• Stretches the hamstrings and calves

• Strengthens the arms, shoulders, and core

• Enhances balance and coordination

6. Warrior II (Virabhadrasana II)

Warrior II is a classic, powerful standing pose that builds focus. 

How to do it:

• Stand with your feet wide apart.

• Turn your right foot out 90 degrees and your left foot slightly in.

• Bend your right knee, ensuring it is directly over your ankle.

• Extend your arms parallel to the floor, gazing over your right hand.

• Hold the pose, then repeat on the other side.

Benefits:

• Strengthens the legs and hips

• Increases focus

• Opens the hips

Final Thoughts

These six beginner yoga poses offer a balanced blend of strength, flexibility, and mindfulness. By incorporating them into your routine, you’re not just working on your physical health but also nurturing your mental and emotional well-being. 

Enjoy each step of your practice and celebrate the progress you make along the way!

I hope this has served you well!

Amber Dabney Smith

Your Hope Dealer and Three-Part Fitness Coach