Yoga poses are challenging for many people. But it’s important to listen to your body and not push yourself too far beyond what you can do. Every pose has an easier modification and you can gradually build up to the full posture over time.
Beginner yoga poses like this one help stretch the back while strengthening the shoulders and hamstrings. It also helps open the hips, knees and ankles.
1. Downward-Facing Dog
Downward-Facing Dog (Adho Mukha Svanasana) is a widely recognized yoga pose that plays an important role in the Sun Salutation (surya namaskar) sequence. It strengthens the arms, legs and back of the body, and is a mild inversion. It also allows blood to flow more easily to the brain, which can relieve stress and tension.
This pose can be challenging for beginners. If they have trouble with extending their legs, a teacher can help them by adjusting the distance between the feet.
2. Warrior II
Virabhadrasana II, or Warrior 2, builds strength while simultaneously aligning the body. It is often modified by beginners to create a shorter separation of the feet and less of a bend in the front knee.
This posture strengthens the core muscles, opens the chest, and increases balance, concentration, and stamina. It also helps alleviate backaches and stimulates healthy digestion. A block can be helpful in this pose to help stabilize the knee.
3. Triangle Pose
Triangle Pose strengthens the hip flexors and shoulders, improves balance and increases stability. It also strengthens and tones the back muscles and opens the chest and abdomen.
Avoid this pose if you have an injury to your back, neck or shoulders. Also, refrain from it if you have diarrhea, headache or migraine, are pregnant or have high blood pressure.
4. Bridge Pose
Bridge Pose, or Setu Bandha Sarvangasana, strengthens the back muscles and opens the chest. It also revives the arteries, veins and organs.
This posture is an excellent exercise for melting abdominal fat and improving digestion. It also helps reduce respiratory problems and alleviates menopausal symptoms in women.
Bridge pose can be challenging for those with back injuries, but it can be modified by placing a yoga block under the hips.
5. Warrior III
Warrior III (Virabhadrasana III) is a challenging balancing pose that builds strength and improves focus and coordination. This posture requires you to balance the entire body on one leg and can help strengthen the legs, arms, and core.
Often beginner students forget to keep the hips level when coming into this pose. This can lead to a misalignment in the back leg and cause the knee to fall inward.
6. Camel Pose
Camel Pose, or Ustrasana, is an energizing backbend that can be challenging for beginners. It’s important to keep the lower body engaged and the rib cage expanding instead of arching too deeply.
Don’t try this posture if you have any injuries or problems with your knees, shoulders, neck or back. Work toward it slowly and only as far as your body can bend naturally.
7. Upward-Facing Dog
Urdhva Mukha Svanasana, or upward dog, is a back-bending pose that can help improve posture and relieve back pain. The pose is also known to strengthen arms, shoulders and wrists.
However, it can be challenging for beginners and some people with lower back pain. It’s important to learn how to modify the pose to fit your abilities and needs. The benefits of practicing it will increase as you become more comfortable with the pose.
8. Wall Pose
Wall yoga, also known as Viparita Karani or Legs Up the Wall Pose, is one of the most calming and nourishing poses for both body and mind. Its restorative nature encourages blood flow to the head and upper body, which benefits people with headaches and other blood-related conditions.
If you have high blood pressure, glaucoma or a head injury, talk to your doctor before practicing this pose.
9. Camel Pose
Camel Pose (Ustrasana) stretches and strengthens your back, shoulders, chest, and abdomen. This backbend improves spinal mobility and may help you develop better posture. It also opens your heart chakra and promotes emotional release.
This pose is difficult for beginners, and it should only be done after a warm-up. Those with lower back problems should not attempt this backbend. If your knees are sensitive, take padding such as a blanket or a double-folded mat under them.
10. Tree Pose
This beginner-level pose is great for building stability and improving posture. It also strengthens the ankles, knees, and hips.
If balancing in Tree Pose is challenging, try practicing next to a wall or sitting in Child’s Pose for support. Advanced yogis can experiment with closing their eyes in this pose to learn how to balance without visual reference.
Avoid this pose if you have high blood pressure or experience dizziness or lightheadedness.