11 Beginner-Friendly Yoga Poses to Kickstart Your Practice

Are you new to yoga and wondering where to begin? Yoga benefits the mind, body, and spirit of those who practice it, but you’ll feel better if you start with poses that are accessible and beginner friendly. Whether you're looking to increase flexibility, build strength, or simply relax and de-stress, these 11 foundational yoga poses are an excellent place to kickstart your practice. 

1. Mountain Pose (Tadasana): Begin by standing with your feet hip-width apart, arms relaxed by your sides. Press shift down through your feet, lengthen your spine, and engage your core muscles. Lift through the crown of your head and breathe deeply. Mountain pose establishes a strong foundation and improves posture. 

2. Child's Pose (Balasana): Kneel on the mat, big toes touching, and knees spread apart. Sit back on your heels, then fold forward, extending your arms in front of you or resting them alongside your body. Rest your forehead on the mat and breathe deeply. Child's pose gently stretches the back, hips, and thighs, providing a sense of relaxation and release. 

3. Downward Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, tuck your toes, and lift your hips towards the ceiling, forming an inverted V shape with your body. Keep your hands shoulder-width apart and your feet hip-width apart. Press into your palms and heels while lengthening your spine. Downward facing dog strengthens the arms, shoulders, and legs while stretching the back and hamstrings. 

4. Warrior I (Virabhadrasana I): From downward facing dog, step your right foot forward between your hands. Rotate your back foot slightly outward, keeping your heel on the ground. Inhale as you raise your torso and lift your arms overhead, bending your front knee to a 90-degree angle. Square your hips towards the front of the mat and gaze forward. Warrior I builds strength in the legs and improves balance and concentration. 

5. Warrior II (Virabhadrasana II): Transition from warrior I by opening your hips and arms out to the side. Point your front foot forward and keep your back foot parallel to the short edge of your mat. Bend your front knee directly over your ankle and gaze over your front hand. Warrior II strengthens the legs, opens the hips, and increases stamina. 

6. Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart. Press your palms into the mat alongside your body. On an inhale, lift your hips towards the ceiling while engaging your glutes and thighs. Keep your neck long and relaxed. Bridge pose strengthens the back, glutes, and legs while opening the chest and shoulders. 

7. Seated Forward Bend (Paschimottanasana): Sit on the mat with your legs extended in front of you. Flex your feet and engage your quadriceps. On an exhale, hinge at the hips and fold forward, reaching for your feet or shins. Keep your spine long and avoid rounding your back. Seated forward bend stretches the hamstrings, calves, and spine, calming the mind and relieving stress. 

8. Cat-Cow Pose (Marjaryasana-Bitilasana): Begin on your hands and knees in a tabletop position. Inhale as you bend your back toward the floor while simultaneously lifting your tailbone and chest towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). Flow smoothly between these two poses, synchronizing movement with breath. Cat-cow pose improves spinal flexibility and releases tension in the back and neck. 

9. Tree Pose (Vrksasana): Stand tall with your feet hip-width apart. Shift your weight onto one foot and lift the opposite foot, placing the sole of the lifted foot against the inner thigh or calf of the standing leg (just avoid the knee). Press the lifted foot into your thigh and your thigh into your lifted foot, finding equilibrium. Bring your hands together at your heart center or extend them overhead. Tree pose strengthens the legs, improves balance, and enhances focus and concentration. 

10. Extended Triangle Pose (Utthita Trikonasana): Begin standing facing the long edge of your mat with your feet three to four feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Extend your arms out to the sides at shoulder height, parallel to the floor. On an exhale, reach towards your right foot with your right hand, hinging at your right hip and allowing your left hand to reach up towards the ceiling. If you can't reach the floor, try resting your hand on your shin or a block. Extended Triangle Pose stretches the sides of the body, opens the hips and shoulders, and strengthens the legs, improving overall alignment and posture. 

11. Corpse Pose (Savasana): Lie on your back with your legs extended and arms resting alongside your body, palms facing up. Close your eyes and allow your body to relax completely. Focus on your breath, allowing it to become natural and effortless. Remain in this pose for several minutes, soaking in the benefits of your practice. Corpse pose promotes deep relaxation and rejuvenation, integrating the benefits of your yoga practice. 

As you work on an established yoga practice or start a new one, remember that progress takes time and patience. Listen to your body, honor its limitations, and celebrate your achievements.