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Yoga for Beginners: 15 Ultimate Poses to Start Your Yoga Journey

Beginners may find doing yoga a bit challenging at first, but once they get immersed in the practice of various yoga poses and techniques, things will become easy and fun. If you have decided to start your yoga journey, here are 15 simple yet effective poses of yoga for beginners to make the most of your yoga experience. Let’s get started!

Note: Before you give the below-listed yoga poses for beginners a run, make sure to have proper guidance regarding the same to avoid any injuries. You can also plan to joining a yoga teacher training course for learning yoga for beginners from the expert and experienced yoga teachers.

Yoga for Beginners: 15 Most Effective Yoga Poses Along with their Benefits

Are you planning to try yoga? Feeling anxious? Worry not! Yoga beginners usually feel apprehensive and intimidated to start practicing yoga but, in reality, there is nothing to be fearful of. Walk through the poses given below and give your yoga practice a perfect start.

1. Mountain Pose

Also Known as Tadasana, the mountain pose helps practitioners improve their body posture with ease.


  • Strengthens keens, thighs, and ankles

  • Heals sciatica pain

  • Relieves back pain

  • Straightens spine

  • Tones hips and abdomen

2. Chair Pose

This is another great yoga pose for beginners that strengthens the vertebral column of practitioners. It is a core strengthening pose and helps you stay healthy.


The benefits of chair pose are mentioned below:

  • Reduces the problem of flat feet

  • Stretches shoulders and chest

  • Stimulates the functions of various parts of the body

  • Strengthens thighs, calves, spines, and ankles

  • Tones the muscles of the legs

3. Tree Pose

The tree pose is a standing pose of yoga for beginners that offers a wide range of health benefits. Best of all, it can be done by anyone with a little practice.


Following are the benefits of tree pose:

  • Relieves sciatica

  • Improves balance of body

  • Stretches chest, groins, shoulders, and inner thighs

  • Strengthens ankles and calves

  • Improves concentration and alertness

4. Plank

Plank is one of the best poses of yoga for beginners looking to lose belly fat as well as strengthen their upper arms.


The benefits of plank pose are mentioned below:

  • Strengthens wrists and spine

  • Helps in toning the abdomen and improving metabolism

  • Improves body flexibility

  • Reduces backache

  • Gives your better posture

5. Child Pose

Known as Balasana in Sanskrit, the Child Pose is considered one of the easiest poses of yoga for beginners. Thus, it can easily be added by beginners to their yoga routine.


Below are the benefits of child pose:

  • Reduces backache and neck pain

  • Calms nerves and releases tension in the back and shoulders

  • Relaxes mind and body

  • Alleviates anxiety and stress

  • Stretches and lengthens the spine

6. Bridge Pose

Bridge pose is best to consider by beginners for making themselves rejuvenated and energized. Some yoga beginners may find doing this pose a bit complex at the start, however with practice anyone can do this.


Bridge pose benefits are mentioned here.

  • Relaxes tired legs

  • Stretches spine, chest, and neck

  • Stimulates digestion

  • Boosts the overall functioning of lungs and Thyroid glands

  • Reduces menstrual discomfort

7. Downward Facing Dog

Also known as Adho Mukha Svanasana, downward facing dog can bring the practitioners various health benefits. Right from head to toe, you can get rid of various health issues with the practice of downward facing dog yoga poses for beginners.


  • Effective in treating cough and cold

  • Increases blow circulation to head

  • Fights digestion problems

  • Improves memory and retaining power

  • Tones your core

8. Triangle Pose

Triangle is a wonderful yoga pose to start your yoga journey. It stretches the sides of your waist, strengthens the legs, opens up the lungs, and best of all tones your entire body. This yoga pose is one of the most important standing poses that can be incorporated by beginners into their yoga routine.


  • Strengthens knees, legs, and ankles

  • Stretches muscles, shoulders, and hamstrings

  • Relieves stress

  • Improves digestion

  • Helps in stimulating functions of abdominal organs

Also read: How can I get 500 hour yoga teacher training in India 

9. Seated Forward Fold

Yoga practitioners who want to stretch their lower as well as upper back, and hamstrings must add this yoga pose to their practice. Beginners would certainly find this yoga pose a great option for opening their body and learning to breathe.


  • Stretches spine and shoulders

  • Helps in improving digestion

  • Relieves issues related to menstrual discomfort

  • Calms the brain and reduces stress and anxiety

  • Provides relief from mild depression

10. Standing Fold

Standing Fold is the most common pose opted by yoga beginners to start off their yoga journey with. When practiced in the correct manner, the yoga pose can become a great stretch for various parts of your body.


  • Relieves stress by calming brain

  • Improves digestion

  • Stretches hips, calves, and hamstrings

  • Reduces anxiety and depression

  • Helps in activating abdominal muscles

11. Garland Pose

Garland pose is basically a deep squat which helps in opening your groin and hips. If you find the yoga pose a bit difficult to practice at the beginning, you can use various props for aiding yourself to avoid any injuries or pain


  • Helps in toning your abdomen

  • Boosts metabolism

  • Great for improving digestion

  • Stretches hamstrings, ankles, neck, and back

  • Strengthens your hip and pelvic joints

Also read: 200 hour yoga teacher training syllabus

12. Happy Baby Pose

The happy baby pose is the choicest option among yoga beginners recognizing its benefits. It is often added either at the beginning or at the end of a yoga session by the practitioners seeing its calming effect on the body.


  • Stretches hamstrings, inner thighs, and groin

  • Increases flexibility and mobility

  • Reduces stress and anxiety

  • Lowers heart rate

  • Helps in healing lower back pain

13. Corpse Pose

No yoga session is complete without adding the Corpse pose to it. It is the final relaxation pose or also known as the resting pose that gives your body great relaxation after completing your yoga session.


  • Quiets your mind and body

  • Relaxes you after the efforts put forth by you in a yoga session

  • Lowers blood pressure

  • Helps in promoting spiritual awakening

  • Great for the awareness of higher consciousness

Also read: Become certified Yoga Teacher with Yoga Alliance Certification


While most people plan to practice yoga on their own, but it is suggested to start your yoga journey under the guidance of an expert yoga teacher to avoid any injury and learn the whole nine yards of yoga for beginners.

A teacher will help you learn not only various yoga poses but also make the whole experience really effective and enjoyable for you. Above all, having the guidance of an expert teacher can assure you will get details on the physical as well as mental aspects of various yoga poses at the beginning of your yogic journey.

Wrapping Up

Yoga is one of the finest practices that is supposed to keep you physically fit and bring your mind much-needed calmness. Whether your goal behind starting a yoga journey is to lose weight, getting peace of mind, or reducing stress. It is, undeniably, one of the best ways to bring overall fitness to your mind, body, and soul. We expect that the yoga poses listed in the article will help yoga beginners to make the most of their yoga journey.

Note: While yoga can be practiced by anyone, but if you have any medical condition then you are suggested to inform your yoga teacher about it prior to giving your yoga session a try. This will help your yoga teacher to customize your yoga practice keeping your health issues in mind.

Read more: Why You Should chant Om during Yoga Practice 

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