5 Yoga Poses for Beginners & Their Benefits

photo of women stretching together

Yoga is an excellent form of exercise for both body and mind. It can be done anywhere, anytime, and requires no equipment. It also doesn’t require special skills or strength, as anyone can get started with basic poses. 

Yoga poses are designed to increase flexibility, build muscle strength, improve respiration and circulation, reduce stress levels, and promote relaxation. 

Here are five beginner yoga poses you can use to start your journey into the world of yoga, but try practicing on the thick yoga mat to avoid any injuries and sprains.

Best Yoga Poses for Beginners 

Yoga is a great way to start on your journey of fitness, and thankfully, it can also be practiced by beginners. However, staying safe while practicing is of utmost importance if you are new to yoga. To this end, some poses work particularly well for beginners. 

Tree Pose

Tree Pose, or Vrksasana, is a standing pose in yoga that benefits the body and mind through balance and grounding. 

This yoga pose strengthens the ankles and calves, tones abdominal muscles, increases focus in mind, helps reduce anxiety, and improves posture, but it also stretches inner thighs & groin muscles. 

In addition, it stimulates food digestion, which will help with energy during the day, and it opens up clogged hips! These benefits create a powerful practice that can help you feel more grounded and relaxed.

When beginning to practice Tree Pose, it is essential to have focus; attempting it without any concentration will limit its effectiveness. Look for a spot on your wall or in front of you as an anchored point, such as an imaginary one far away. Doing this will help improve balance control by focusing on balancing rather than fear of falling.

To practice it, 

  • Stand up straight with your feet together arms at your sides. 
  • Shift your weight onto your left foot, then bring the sole of your right foot to rest on either the inner thigh or calf of the left leg. 
  • Be sure to keep both knees aligned, so they’re not pressing into each other. 
  • Once in this position, bring your hands together in a prayer position near your chest and focus on a single point in front of you. 
  • Hold this pose for up to 60 seconds while taking deep breaths, switch legs and repeat. 

Cat Pose

Cat Pose, or Marjariasana, is a beautiful pose for beginners because it can help give them a sense of groundedness and increased mobility. It strengthens the spine and neck muscles for better posture, which helps to prevent pain in these areas. 

This standing pose can also help stretch the calves, thighs, and hips while calming the mind and relieving stress by engaging the breath with movement. 

When practiced regularly, the cat pose energizes and tones the body and mind to invigorate you throughout the day.

When transitioning into this pose,

  • Start on your hands and knees with your palms flat on the floor while keeping your head parallel to the shoulders. 
  • Inhale deeply, then tuck in your chin towards your chest as you round your back.
  • Remember to keep a smooth, even flow of breath as you hold this position for at least three deep breaths. 
  • Repeat as desired.

Downward Dog

Downward Dog, or Adho Mukha Svanasana, is one of the most popular and well-known yoga poses. It is an excellent pose for beginners as it helps to strengthen and open the whole body. 

These five long breaths will assist in lengthening and stretching not only the spine but also the muscles throughout the body as well as allowing for time to focus on alignment.

Utilizing this pose has a range of advantages. It not only boosts circulation and stretches the lower body but also strengthens arms, wrists, and core muscles. Its calming nature helps to stretch out shoulder stiffness from their sockets while also improving breathing patterns and lessening stress overall on both mind and body.

When practicing Downward Pose, 

  • Start in Tabletop Position on all fours with your hands slightly in front of your shoulders and knees hip-width apart. 
  • Slowly press into your hands while moving your hips up and back towards the sky, ensuring you keep a flat spine by slightly engaging your abdominals. 
  • Avoid pressing too hard into your wrists while holding this pose, as it can cause them to hyperextend or strain. 
  • Maintain an even breath while in the pose holding each inhale and exhaling for at least five counts before transitioning out of it. 

Child’s Pose

Child’s Pose is one of the most recognized and beloved yoga poses by beginners and experienced yogis. This pose can gently stretch the hips, thighs, and ankles while calming the mind. 

It’s thought to reduce stress and fatigue while improving concentration. Child’s Pose helps ease back pain by stretching out tight muscles in the lower spine, cultivating more flexibility in the body. 

To practice the Child’s Pose, 

  • Start on your hands and knees.
  • Then bow while lowering your chest towards the mat with your forehead resting on the ground. 
  • You may stretch your arms alongside your body for a more profound release. 
  • Stay here for 10-30 seconds before returning to a kneeling position. 

Incorporating Child’s Pose into your practice can help you find relaxation and comfort amidst challenging poses, making it a preferred go-to for many budding yogis.

Baby Pigeon Pose

The Baby Pigeon Pose is an invaluable beginner yoga position that offers numerous physical and mental benefits. It stretches and strengthens the hips, glutes, inner thighs, and erector spine muscles and improves posture and alignment. 

This pose encourages flexibility in the hips while invigorating the spine simultaneously. It helps release stored tension throughout your body while simultaneously energizing it from head to toe.

On a mental level, the Baby Pigeon Pose promotes calmness, balance, and focus by releasing energy blockages that can inhibit a relaxed state of mind. Overall, this simple yet effective pose is an excellent starting point for any beginner’s journey into yoga practice.

  • First, start kneeling on the floor and bringing your right foot in front of your left knee. 
  • If it feels comfortable, slowly lower your torso to the ground and reach your arms out in front of you. 
  • You should feel a stretch in the outer hip area, making sure not to push yourself too far into the pose.
  • To deepen the pose, gently press down with your hands as you gently lift with your chest, sinking even deeper into the pose. 
  • Try holding this position for 30 seconds or more and repeat on both sides for an even stretch.


These beginner yoga poses can be a starting point for anyone just strating their practice. They provide a good foundation, and you can use them to build on more advanced poses. 

Furthermore, these poses offer many benefits, like increased flexibility, muscle strength, improved respiration and circulation, stress relief, and relaxation. 

Therefore, it is an excellent way to start your journey into yoga. Make sure you are safe when performing any pose by using a thick yoga mat to support your body in all kinds of movements while providing cushioning against hard floors. Start your yoga practice with these five beginner poses, and keep exploring!

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