Have you been looking for easy yoga poses to try? If so, we have a few suggestions for you to get started. Yoga can seem intimidating for beginners, but no one learns to do a headstand overnight. Remember that the practitioners doing advanced postures have likely been practicing for years to get to that point.

So, no need to compare yourself to others or feel frustrated when you can’t hold a particular pose. In reality, yoga isn’t about the poses but about balancing your mind and body. If it brings you peace and happiness, you’re doing something right.

Yoga means the union of the little self to the universal consciousness. That’s why the journey of becoming one with the universe looks different for everyone. Some people may prefer doing yoga as a workout to build muscle or enhance stamina. While it has physical benefits, yoga also offers healing on a much deeper level.

Studies show that yoga can reduce anxiety, depression, insomnia, tension, and other negative mental states. Other benefits of yoga include alleviating chronic pain, improving digestion, and lowering blood pressure. Yoga offers rejuvenation and restoration to the mind, body, and soul. Everyone should practice it to restore balance and enhance their quality of life!

If you’re new to the practice, we will go over a few easy yoga poses to try. You only need a yoga mat, yourself, optional yoga blocks, or a blanket to begin.

5 Easy Yoga Poses For Beginners

easy yoga poses

1 – Downward Facing Dog

This easy yoga pose forms the foundation for many yoga practices. It’s a vital component of a Sun salutation, one of the most popular poses in vinyasa yoga. To get started, begin on your hands and knees. Place your hands slightly in front of your shoulders, keeping them straight.

Relax your upper back and put your knees directly below your hips. Now, exhale and move your knees off the ground. In this same movement, lift your hips and buttocks as high as possible toward the ceiling. Make sure to keep your knees slightly bent during this easy yoga pose.

Stretch your heels toward the floor and push your hands away from your body. Also, keep your head in line with your shoulders to reduce tension. If you feel comfortable, you can keep your legs straight instead of bent to deepen the stretch. However, beginners should always maintain a knee bend to avoid rounding the spine.

Hold the position for five breaths, lengthening your body on inhales and deepening the posture on exhales.

yoga for beginners

2 – Upward Facing Dog (Cobra Pose)

This easy yoga pose also comprises an essential part of Sun salutations. To do this pose:

  • Lay flat on your stomach and keep your legs straight. The tops of your feet should touch the floor during this pose.
  • Bend your elbows and straighten your forearms.
  • Tense your stomach muscles and move your shoulders away from your ears.

Keeping your legs and pelvis grounded to the floor, lift your head and torso as high as possible. Make sure to lengthen your neck to get the most out of this pose. Hold it for five breaths as well.


3 – Warrior I

Another easy yoga pose, Warrior I, involves keeping an upright posture as you align your body. To begin, keep your feet hip-distance apart and arms by your side. Then, place your right foot back and turn it 45 degrees outside the mat. Your left foot should be at a 90-degree angle at the front of the mat.

Square your hips to the front of the mat and keep your feet about four or five feet apart. Your front heel should align with the arch of your right foot. Now, bend your body toward your front knee, keeping the knee directly above your ankle.

When you feel stable, move both arms over your head, and relax your shoulders. Now, tilt your head back and look up toward the ceiling. Inhale and exhale slowly during this easy yoga pose.

Warrior pose

4 – Warrior II

Warrior II looks a lot like Warrior I, except you, will face sideways on your mat this time. For this easy yoga pose, take a big step forward with your left foot until it’s at the tip of your mat. Keep it straight in front of you and bend your left knee slightly. Position your right foot so that it’s perpendicular to your left foot.

Your front heel should align with the arch of your right foot. Now, bending through your left knee, extend your arms, so they’re parallel to the floor. Twist your torso to the right to maintain an upright posture and keep the hips aligned. Make sure your left knee doesn’t move over your ankle. Hold the pose for one to five complete breaths.

warrior pose

5 – Cat-Cow Pose

You can finally take a break from standing with this pose. Get on all fours and place your hands beneath your shoulders. Your knees should be directly below your hips. Press your hands to the floor and maintain equilibrium on each side of your body. With your fingers spread out, inhale and drop your belly towards the mat, ensuring your back is arched. Lift your chin and chest, keeping your gaze toward the ceiling.

Keep your shoulders at a broad stance away from your ears. On the exhale, bring your belly upwards into your spine, tucking your chin into your chest. Round your back toward the ceiling, just as a cat does while stretching its back.

sciatica lymph flow

Repeat this movement about five to ten times.

yoga postures

Final Thoughts on These Easy Yoga Poses For Beginners

Hopefully, you will try these easy yoga poses you can do in thirty minutes or less. You can practice these anywhere if you have a quiet, peaceful space. Yoga isn’t just about postures. But most people begin with the poses to strengthen their bodies. It also helps to instill discipline and improves concentration while meditating. No matter your reason for practicing yoga, everyone can receive benefits from it.