10 Essential Yoga Poses for Beginners: A Step-by-Step Guide

Starting yoga can feel a bit like stepping into a whole new world...bendy people, strange words, and the occasional sound bath. But don’t worry, every expert yogi was once a beginner, wobbling in Tree Pose and wondering if they were breathing the right way.

This guide is your friendly first step. These ten essential yoga poses are the foundation of a strong, safe practice and the best part? You can do them all at home, right now.

Why Start with Foundational Poses?

Like learning the alphabet before writing poetry, mastering foundational poses gives you the tools you need to explore yoga confidently. These poses build strength, improve flexibility, boost balance, and help you tune into your breath, your body’s built-in calm button.

Benefits include:

• Building core and joint stability

• Improving posture and alignment

• Increasing flexibility and balance

• Cultivating mindfulness and presence

  
  

The 10 Must-Know Yoga Poses (With Tips for Each!)

1. Mountain Pose (Tadasana)

• How to do it: Stand tall with feet together, weight evenly distributed. Arms at your sides or together at your chest. Lift your kneecaps, lengthen your spine, and imagine a string lifting the crown of your head.

• Why it matters: It's your base for so many poses. Great for posture and body awareness.

• Common oops: Locked knees or leaning back. Keep it active!

2. Downward Facing Dog (Adho Mukha Svanasana)

• How to do it: From hands and knees, lift your hips into an inverted V. Spread your fingers, press through your palms and heels, and soften your knees if your hamstrings are tight.

• Benefits: Strengthens arms and shoulders, stretches the back, legs, and calves, calms the mind.

• Watch out for: Rounded back or tense neck—bend your knees if needed and relax the head.

3. Child’s Pose (Balasana)

• A resting pose that stretches the lower back and hips.

• Sink your hips back to your heels, forehead to the mat, arms forward or alongside your body.

• A great way to reconnect with your breath and find stillness.

4. Cat-Cow (Marjaryasana-Bitilasana)

• Perfect warm-up for your spine.

• On all fours, alternate between arching your back (Cat) and dipping your belly (Cow) with your breath.

• Helps increase spinal mobility and connect breath with movement.

5. Warrior I (Virabhadrasana I)

• A bold, grounding pose to build strength.

• Step one foot back, front knee bent, arms raised. Hips face forward.

• Builds confidence, focus, and leg strength.

6. Warrior II (Virabhadrasana II)

• Similar setup, but arms extend wide and hips open to the side.

• Encourages stability and openness through the hips and chest.

7. Triangle Pose (Trikonasana)

• From Warrior II legs, straighten the front leg and reach forward, tilting to bring your hand to shin or floor.

• Opens up the sides, hamstrings, and chest.

8. Bridge Pose (Setu Bandhasana)

• Lie on your back, knees bent, feet flat. Lift your hips, press into your arms.

• Strengthens glutes and back while gently opening the chest.

9. Seated Forward Fold (Paschimottanasana)

• Sit with legs extended, reach forward from the hips—not the lower back.

• Stretches hamstrings and calms the nervous system.

10. Corpse Pose (Savasana)

• Lie flat, let everything soften.

• The most important pose: allows integration and deep rest.

Bringing It All Together

Try This Beginner Flow:

1. Mountain Pose – 5 breaths

2. Downward Dog – 5 breaths

3. Cat-Cow – 5 rounds

4. Warrior I – 3 breaths per side

5. Warrior II – 3 breaths per side

6. Triangle – 3 breaths per side

7. Seated Forward Fold – 5 breaths

8. Bridge Pose – 5 breaths

9. Child’s Pose – rest for a minute

10. Savasana – 3–5 minutes

    
    

Tips to Make It Work for You

• Breathe: Inhale through the nose, exhale through the nose. Let your breath guide your movement.

• Start small: Even 10 minutes a day makes a difference.

• Modify freely: Yoga is not one-size-fits-all. Use cushions, bend knees, rest when needed.

  
  

The Journey Starts Here

Starting a yoga practice isn’t about touching your toes—it’s about learning to listen to your body. These foundational poses will help you build strength, find balance, and connect more deeply with yourself.

Your next step? Try the flow, repeat it a few times this week, and notice how you feel. Have a favourite pose already? Let me know in the comments! Or join our beginner class and learn these poses with guidance.