9 Easy Yoga Poses for Beginners You’ll Love

Do you want to start a simple yoga practice? Here are 9 easy yoga poses for beginners that I know you'll love. These are some of my favorite poses that have helped me out in so many ways, physically and mentally. 

1. Childs Pose (Balasana)

Childs pose is often used in between challenging sequences as a moment of rest. There are two variations of this pose:

1. Start sitting on your ankles, you will leave your knees together. Sit tall and then fold over your body. Bring your arms alongside your body, with the palms face up.  
2. You can open the knees and lean forward with the arms in the front of you palms face-down. This pose is the more active stretch of the two variations. 

When I first started my yoga practice, this pose over my knees felt like I couldn't breath. Luckily, I have made room through stretching in that area and now it is much more comfortable.

This pose reminds us that inaction can be as valuable as action. Childs pose is a compressive pose and might challenge you physically and emotionally. You can use blocks if needed below the forehead, and under the chest for support. Try to breath and release into the pose. 

Child's pose is a calming pose perfect for beginners! It is relaxing and can help you manage stress. This pose activates a relaxation response and deactivates the stress response. Give Childs pose, Balasana, a try each evening for added relaxation or in between more challenging poses as you continue on your yoga journey! 

2. Mountain Pose (Tadasana)

Mountain pose seems very simple at first. But Mountain pose is important in helping improve your posture and body awareness. It also helps you find alignment. If you work at a computer, this pose is perfect for reminding you to release shoulders down away from ears. 

1. Stand with feet parallel, heels slightly apart.
2. Lift and spread toes, then release back to the mat. 
3. Lift your sternum towards the ceiling. Bring shoulder blades together and down the back. 
4. Relax arms, palms face-forward. 
5. Balance head over hips and gaze forward. 
6. Breathe. 

Notice your shoulders. If they are tensed, relax them down and away from ears. You can practice this pose in front of a mirror to make sure your posture and alignment look good. 

This pose is one of the main standing poses. It is used as an in-between pose after more challenging standing poses. While you are practicing this pose, spend time grounding yourself and align your posture from the ground up. Focus on your breathing.

3. Standing Forward Bend (Uttanasana)

Uttanasana will wake up those hamstrings! This pose is often misunderstood. This pose is a deliberate extension of the entire back body. It can improve your balance and bodily awareness. 

1. Begin in Tadasana Mountain Pose at the top of the mat. 
2. Bend knees slightly and fold over torso, hinge from the hips. 
3. Bring your hands where they land. 
4. Inhale to lengthen your spine. 
5. Exhale and straighten without hyperextending your knees.  Try to lengthen your neck, extending the crown of your head down. 

You can use blocks several inches in front of your feet to rest your palms or fingertips on. Always remember not to lock your knees. There should be some give in each knee. 

Try to activate your quads as you bend forward. By contracting your quadriceps it will straighten your knees and stretch your hamstrings. Press into the balls of your feet and try to drag your feet apart. This will bring kneecaps face forward. 

4. Downward Dog - Adho Mukha Svanasana 

This is a full body stretch so enjoy! Downward-facing dog also improves circulation and strengthens your core. Although this is on my easy beginner list, this one isn't easy for everyone. It does require strength and flexibility. 

1. Avoid this pose if you: have injuries to wrists, shoulders, ankles or if you have high blood pressure. 
2. Lift and spread toes, then release back to the mat. 
3. Lift your sternum towards the ceiling. Bring shoulder blades together and down the back. 
4. Relax arms, palms face-forward. 
5. Balance head over hips and gaze forward. 
6. Breathe. 

Downward dog pose strengthens your body and can improve your posture. 

This pose can carry some life lessons to you, such as cultivation of stability and spaciousness. 

5. Bridge Pose - Setu Bandha Sarvangasana

The Sanskrit name of bridge pose means "bridge lock of all limbs". In this pose, you are concentrating energy to the throat chakra. This pose will also help with posture through a gentle backbend. 

1. Begin by warming up the spine with a gentle cat/ cow flow. 
2. Lie on your back with your feet flat on the floor. 
3. By lifting your hips, lift into your backbend. Push into your heels and you can clasp your hands behind your back, clasping the hands. 
4. You can hold the bridge pose, bringing the inner thighs towards one another. 
5. Gently release out of the pose and bring your spine to the mat. 
6. Breathe. 
7. Roll over to one side to sit back up. 

There are many variations of bridge pose. You can start with a gentle supported bridge pose until you might eventually do a Full Bridge Pose (Upward Bow Pose) Urdhva Dhanurasana.  

This pose is one of the main standing poses. It is used as an in-between pose after more challenging standing poses. While you are practicing this pose, spend time grounding yourself and align your posture from the ground up. Focus on your breathing.

6. Cat-Cow Poses - Marjaryasana and Bitilisana

Cat Pose is paired with cow pose for a full spinal flexibility stretch. Together these two poses can help improve your posture and balance. You will get a nice stretch in your back and neck, while also stimulating and strengthening your abdominal organs. 

1. Start on your knees, in tabletop pose. 
2. Arch your back, open the chest and look up in cow pose, while you inhale. 
3. As you exhale, release the breath and move into cat pose. Release the head down between the shoulders. Tighten the abdominal muscles and round your back. 
4. Repeat through several breaths. 
5. You can get your whole body involved, swaying the hips as you move through cat-cow pose. 
6. You can come back to tabletop when you are ready.

You can even do this stretch while seated waiting somewhere. You can do it stopped in traffic at a red light. 

This pose is one of the main standing poses. It is used as an in-between pose after more challenging standing poses. While you are practicing this pose, spend time grounding yourself and align your posture from the ground up. Focus on your breathing.

7. Table Pose - Bharmanasana

Table pose is often used as a starting point in a yoga flow. It is also used in many transitions. Table pose lengthens and realigns the spine. 

1. Begin on your hands and knees in table pose. Hips are knee width apart. Palms are directly under the shoulders with fingers facing forward. 
2. Keep your gaze down between the palms. Keep a flat and straight back.  
3. Drop the shoulders away from the ears. 
4. Stay here for several breaths. You can transition to another pose after table pose, such as cat-cow pose. 

Notice your shoulders. If they are tensed, relax them down and away from ears. You can move your hips side to side and roll out the neck. 

8. Tree Pose - Vrksasana

Tree pose is helpful with stability and balance. This pose can improve your focus / concentration. It is a hip opening pose that lengthens the spine. You will strengthen your ankles, legs and spine if you consistently practice this pose.  

1. Begin standing in Mountain Pose
2. Steady your gaze onto one focal point and shift your weight into the left leg. Ground down through all corners of your foot.  
3. You can bend at the knee and place the foot on the inner thigh or inner calf. Your knee will be pointing to the side. 
4. Press your foot and leg into each other. Engage your core.  
5. You can bring your hands in front of your heart in prayer position (Anjali Mudra). Alternatively reach arms up overhead - shoulder-width apart. 
6. Breathe and stay in pose 30 seconds- 1 minute and then lower into Tadasana -Mountain Pose.
7. Repeat on the other leg.  

Do not lock your knee in this pose but rather keep it soft. Engage your legs, hips and glute muscles. Release your shoulders down away from your ears. 

Tree pose can also be therapeutic for your sciatica if this is something that you struggle with. This can impact your approach on all circumstances and the way you handle them. Tree pose can help be a gentle reminder that we can bring clear-headedness and calm focus to all situations in life. 

9. Plank Pose (Kumbhakasana)

Plank pose is a core strengthening exercise. It is also great at strengthening your arms. Take it slow and don't over-stress your arms and shoulders. 

1. Start on all fours in tabletop pose. 
2. Extend legs straight behind you, with your toes tucked.  
3. Engage your abs and bring hips level with shoulders. Keep your back flat. 
4. Gaze forward and keep your spine neutral. 

Try to keep your body in one straight line. Don't lock your arms, keep a slight bend. Plank pose will really help strengthen your back and arm muscles to do those downward dogs with ease. Try to keep your body in one straight line, from shoulders to heels. 

This post was all about 9 beginner yoga poses that you can try today! Yoga is as easy as showing up for yourself, even in your own home. Get some movement in your life and give these poses and so many more a try. Take notice of how you feel after your yoga practice. 

Footnotes:

Child's Pose: How to Practice Balasana (yogajournal.com)

How to Do Plank Pose in Yoga – EverydayYoga.com

How to Do Tree Pose in Yoga – EverydayYoga.com

How to Do Cat Cow Pose in Yoga – EverydayYoga.com

https://www.yogajournal.com/poses/mountain-pose/

Standing Forward Bend: How to Practice Uttanasana (yogajournal.com)