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I’ve recently begun practicing yoga, and it’s been quite a transformative experience for me. My body is undergoing some amazing changes – I’m becoming more flexible, feeling healthier and stronger, staying active all day long, and noticing positive daily improvements. That’s the magic of yoga, and I want to share this wonderful journey with you, my dear readers.

I’ve already shared some yoga poses for weight loss, so if you’re on a weight loss journey as well, these poses can be a great starting point for you, especially if you’re new to yoga.

Now, if you’re reading this, you’re probably eager to kickstart your own yoga adventure but might be wondering where to begin. To make things super simple, I’ve handpicked a few easy and quick yoga poses for beginners. These poses are not only easy to master but also offer incredible benefits, including increased flexibility, pain relief, a sense of calm, and stress reduction.

Absolutely anyone can embark on their fitness journey with these beginner-friendly yoga poses. Some of them may seem a bit challenging, but that’s all part of the journey. It’s these challenges that help transform your body from level 1 to level 2, ultimately leading to a stronger, healthier, and more flexible you.

So, without further ado, here’s a list of 17 yoga poses perfect for beginners. Let’s get started on this exciting journey together! 🧘‍♂️🧘‍♀️

17 Yoga poses for beginners for a quick start Infographic:

17 Yoga Pose for Beginners. Start your Yoga journey with these basic yoga poses. These Yoga Poses for Beginners helps in weight loss, improve felexiblity and health and many more benefits.

Yoga pose for beginners

1) Head to Knee Forward Bend

head to knee basic yoga pose for beginnersBenefits: Provide extreme flexibility in legs

Time Duration: Hold for at least 30 seconds, and repeat at least 3*per week for maximum results.

Beginner’s Tips: If you are not able to touch your toes, then reach as far as you can.


2) Seated forward bend:

Seated forward bend yoga pose for beginnersBenefits: Another yoga to improve flexibility and strength of legs

Time duration: hold for at least 30 seconds

Beginner’s tips: At the first trial, you may not be able to touch your toes, but keep trying regularly to touch your forehead to knees and fingers to toes for maximum results.

3) Bound Angle Pose:

Bound angle basic yoga pose for beginnersBenefits: Open hips and relax muscles, relieves in the lower back best pose for people who spend lots of time to sit on computers.

Time duration: Hold for 30 seconds at least.

Beginner’s tips: Try to bend at the hips, not the waist. Keep your knees close to the ground for best results.

4) Downward facing dog:

Downward Facing Dog Yoga Pose for BeginnersBenefits: Relieve back pain and strengthen the legs.

Time Duration: hold for 30 seconds

Beginner’s Tips: Keep your back straight, it shouldn’t be round. Try to increase the stretch in shoulders blades by moving it little towards hips.


5) One legged downward facing dog:

One legged downward facing dog yoga - Yoga for BeginnersBenefits: Strengthen hips, legs, shoulders, and hamstring.

Time Duration: Initially try to keep this pose for 10 seconds.

Beginners Tips: From downward facing dog, slowly lift one leg in the air as high as you can. Don’t stretch more initially.


6) Upward facing dog:

Upward Facing Dog (Urdhvamukhasvanasana) - Yoga Basic Poses for BeginnersBenefits: Open up chest, Relieve back pain, stretch hips muscles,

Time Duration: Hold for 5-6 breaths, up to 30 seconds to 1 minutes.

Beginners Tips: This pose seems to look like cobra pose, but have a little difference. Your hips and legs must be lifted off of the ground. Only your palms and top of the feet should be touching the ground. While performing this pose. Keep your shoulder back and gaze slightly upward.

7) Plank pose:

Plank Pose (Phalakasana) basic yoga pose for beginnersBenefits: Build strength in abdomen and shoulders.

Time Duration: hold this pose for 30 seconds to 1 minutes.

Beginners Tips: Keeps your hands shoulder-width apart and gaze down. Make sure your shoulder and back should be slightly rounded. Easy pose for any beginners to start easily.

8) Four-Limbed Staff Pose:

Four-Limbed Staff Pose (Chaturanga Dandasana) - Yoga pose for beginnersBenefits: build arms muscles and core strength

Time Duration: try to hold this position at least for 10 seconds.

Beginners Tips: Start with plank pose, and drop down your body until your chest reach of few inches distance apart from the ground. Keep your abdomen tighten.

9) Upward Plank Pose:

Upward (Reverse) Plank Pose (Purvottanasana) basic yoga pose for beginnersBenefits: Strengthen your core, arms, and shoulders.

Time Duration: Start with at least 5 -10 seconds. Gradually raise timing as per your strength.

Beginners Tips: Your butt has tendency to sink in this pose. While performing this pose, keep your hands inward to hold your body weight.  If you are feeling any discomfort in your wrist, then stop doing and come in child pose to relax. Start slowly and increase gradually. Don’t try to be a master in the first attempt.


10) Boat Pose Variation:

Boat Pose Variation (Navasana) basic yoga pose for beginnersBenefits: Great for abs, strengthen knees

Time Duration: hold the position for at least 10-15 sec initially, and then increase gradually.

Beginner’s Tips: Start with seated position, keep your arms on the floor next to your hips for stability as you get into the pose. Let your hands hover on either side of your knee for balance.

11) Superman Pose:

Superman Pose (Viparita Shalabhasana) basic yoga pose for beginnersBenefits: great for abs, soothe back pain

Time Duration: hold this position for 5-6 deep breaths, and release for 30 seconds.

Beginner’s Tips: Use your core to lift your legs and shoulders up as high as you can. Keep your gaze straight and relaxed. Don’t put too much strain on the neck.


12) Chair Pose:

Chair Pose (Utkatasana) Basic Yoga Pose for beginnersBenefits: Strengthen leg muscles, knees, and butt

Time Duration: Hold this position for at least 20 seconds.

Beginners Tips: From mountain pose, bring your arms up over your head with palms touching or shoulder width apart. Arch your back, and slowly squat down with your legs together.



13) Warrior III:

Warrior-III-Yoga-Pose-for-BeginnersBenefits: strengthen legs muscles, best butt shape, and improve balance

Time Duration: hold for 5-10 seconds for one side. Try for both legs.

Beginners Tips: For beginners, this pose can be a bit difficult initially to balance. So keep trying with your head lifted as shown in the picture. To make the balance, lift your arms at the same time when you lift one leg. Try to keep your body as straight as parallel to the ground. For more perfection, try it in front of a mirror.


14) Plow Pose:

Plow Pose (Halasana) -Basic-Yoga-Pose-for-BeginnersBenefits: Strengthens and loosens up tightness in the back, shoulders, neck, and abs.

Time Duration: Hold this pose for 5-6 breaths. Start easy. If feel stuck, then take expert help.

Beginners Tips: Use your hands to support and lift your lower back up in the air. Now gently lower your feet towards the ground behind you.  They may or may not touch the ground. Don’t push more initially. To support your back, keep your hands rest on the ground behind your back.


15) Triangle Pose Variation:

Triangle Pose Variation (Utthita Trikonasana) -Yoga Pose for BeginnerBenefits: Improve legs flexibility, strengthen spine and knees, and both stretch both sides.

Time Duration: hold one side for at least 30 sec -1 minutes. Repeat both sides.

Beginners Tips: Start from triangle pose, and modify as per your comfort level. One of the easiest pose for beginners to start.



16) Extended Side Angle Pose:

Extended Side Angle Pose (Utthita Parsvakonasana)- Yoga pose for beginnersBenefits: Strengthens and stretches the legs, knees, and ankles. Stretches spine, waist, chest, and shoulders.

Time Duration: Hold this position for 5-6 breaths with repetition on both sides.

Beginners Tips: Try to keep outstretched your arm in a direct line with the leg.  Focus on allowing the energy to flow through your outstretched hand.

17) Bridge Pose:

Bridge Pose (Setu Bandha Sarvangasana) -Basic Yoga Pose for BeginnersBenefits: Stretches the chest, neck, spine, and hips. Strengthens the back, buttocks, and hamstrings. Improves circulation of blood.

Time Duration: hold position for 30 seconds to 1 minutes.

Beginner’s Tips: Keep your hips and butt lifted as high from the ground as you can. Try to focus on lifting torso up using your core not your feet. This pose will keep your core engaged and keep your abs and butt working the most.

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