Best yoga poses for beginners

Monica Farina
Oct 22
3 min read

Feeling Unsure About Yoga? Start Here With 5 Gentle Poses

Starting yoga can feel overwhelming. With so many styles, classes, and poses out there, it’s hard to know where to begin — especially if you’re feeling a little nervous or lacking in confidence.

The first step is the hardest and by trying one of these poses you have done that SO WELL DONE !

It may take some time but over time i am confidant the benefits will become clear and you will be so happy you started.

Begin with these poses and see where you get too from there.

The first thing to say is that its a myth that you need to be super flexible or strong to do yoga

yoga truly is for everyone — every body, every ability, every age. And you don’t need to be flexible or experienced to begin.

The second thing to say is nice breathing is needed. Set up your breath in for 4 out for 4 it may feel uncomfortable at first but stick with it

the third thing to say is the best skill to have for you is an open mind. Bit cringy but true.

Try These 5 yoga poses for beginners

To help ease you into your yoga practice, here are 5 foundational poses you can try in the comfort of your own space. These poses help build strength, flexibility, and body awareness, while gently calming the mind.

1. Low Lunge / High Lunge (Anjaneyasana / Alanasana)

These lunges stretch the hips, thighs, and groin, while helping to build lower-body strength and improve balance.

How to do it:

Start in a kneeling position or from a standing forward fold.
Step your right foot forward, keeping the knee stacked over the ankle.
For a low lunge, drop your left knee to the ground and untuck the toes. Reach your arms up or place them on your front thigh for balance.
For a high lunge, lift your back knee off the floor and extend through the back leg, keeping your hips square.
Breathe deeply here for 3–5 breaths, then switch sides.

Benefits: Opens tight hip flexors, strengthens the legs, and improves focus and balance.

2. Downward Dog (Adho Mukha Svanasana)

A well-known yoga pose that stretches the whole body while calming the nervous system.

How to do it:

Start on your hands and knees in a tabletop position.
Tuck your toes and lift your hips toward the ceiling, straightening your legs as much as feels comfortable.
Keep your hands shoulder-width apart and feet hip-width apart.
Press through your palms and gently move your chest toward your thighs.
You can bend your knees slightly if your hamstrings feel tight.

Benefits: Stretches the back, hamstrings, and calves; strengthens arms and shoulders; helps relieve stress and fatigue.

3. Standing Forward Fold (Uttanasana)

A gentle pose that stretches the back body and encourages a moment of inward reflection.

How to do it:

Stand with feet hip-width apart.
On an exhale, hinge at your hips and fold forward.
Allow your head and arms to hang heavy. You can bend your knees as much as needed for comfort.
Let gravity do the work — this isn’t about touching your toes but about relaxing into the fold.

Benefits: Calms the mind, stretches the spine and hamstrings, and can help relieve tension and anxiety.

4. Plank Pose

A core-strengthening pose that builds heat and stability in the body.

How to do it:

From Downward Dog or Tabletop, step your feet back so your body forms a straight line from head to heels.
Engage your core by gently pulling your belly button toward your spine.
Keep your shoulders stacked above your wrists and gaze down to keep your neck neutral.
Hold for 20–30 seconds, gradually increasing over time.

Benefits: Builds strength in the core, shoulders, arms, and legs. Helps improve posture and stamina.