Published on March 6th 2024

Embark on Your Yoga Journey: Essential Yoga Poses for Beginners to Find Balance & Bliss


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Embark on Your Yoga Journey: Essential Yoga Poses for Beginners to Find Balance & Bliss



Embark on Your Yoga Journey: Essential Yoga Poses for Beginners to Find Balance & Bliss

Table of Contents


. What kind of beginner yoga routine should you start with?


. Advantages of learning yoga moves for beginners


. List of simple ten yoga poses for beginners


. Five yoga exercises for beginners


. Mountain Pose


. Child’s Pose


. Tree pose


. Downward-facing dog


. Bridge pose


. What are some easy-sit yoga poses for beginners with benefits?


. Points to remember while performing yoga poses for beginners


. Conclusion

If you're seeking to harmonize your body, mind, and spirit and are in search of some simple methods, yoga can be a great tool. Yoga addresses various physical and mental challenges, fostering a sense of peace and balance.

There are several yoga poses for beginners that may simply result in various health benefits.

What kind of beginner yoga routine should you start with?

A beginner yoga routine should be a sequence of poses that focus on your breathing and postures. Based on what suits you and your goal, one must practice yoga for physical and mental healing and growth.

Your routine must start by first learning the various benefits of yoga, your ideal goal, and the type of yoga you wish to try as a beginner. Remember that yoga comes in various forms and styles.

One has to figure out how they want to perform yoga. Do they wish to burn some calories or just want to release some tension from a body area? Depending on it, create a yoga plan for yourself.

Advantages of learning yoga moves for beginners

  • Improves flexibility
  • Improves balance and coordination
  • Increases strength and muscle tone
  • reduces stress and anxiety
  • Improves mood and well-being
  • Avail better sleep
  • Improves focus and concentration

List of simple ten yoga poses for beginners

  1. Savasana with mindful breathing is helpful in relaxing your body and mind.
  2. Cat and cow: helpful in releasing tension in the back and neck.
  3. Warrior I: Good for building confidence and courage.
  4. Mountain pose: helpful in improving balance and posture.
  5. Downward Facing Dog: Energizes the whole body.
  6. Warrior II: Improves focus and concentration.
  7. Triangle pose: improves alignment and balance.
  8. Child’s pose: helps in resting and restoring.
  9. Tree pose cultivates a sense of stability.
  10. Bridge pose: stimulate the heart.

Five yoga exercises for beginners

To gain maximum benefits, we are listing some of the yoga poses with steps for your reference to start your routine with.

1. Mountain Pose

Okay, want to try “the mother of all poses?” Being one of the easiest yoga exercises for beginners, this pose is ideal for building confidence and easing anxiety.

To do Mountain Pose, you must stand on the mat with your toes barely touching. Do not forget to keep your heels slightly apart. Then, follow the below steps:

  • Firstly, place your weight evenly on your feet and spread your toes.
  • Following that, extend your legs and tuck your tailbone while activating your thigh muscles.
  • Inhale by lengthening your torso.
  • Now, raise your arms upward and outward.
  • As you exhale, release your shoulder blades away from your head.
  • Lastly, lower your arms back to your sides.

2. Child’s Pose

Child's Pose is a soothing and rejuvenating yoga posture. Say goodbye to stress and gain mental calmness by learning the child’s pose. To practice this pose:

  • Get started on your hands and knees with your big toes together.
  • Spread your knees apart as wide as the yoga mat.
  • Exhale and gently bend down.
  • Lengthen your spine and lower your chest toward the floor, resting your forehead on the mat.
  • Stretch your arms out in front of you or let them rest along your sides.
  • Feel your abdomen rhythmically rise and fall as you take slow, deep breaths into your belly.
  • Maintain the pose for 30 seconds to several minutes, enjoying its rejuvenating effects.

3. Tree pose

Looking for a pose that can balance you and improve your stability, confidence, and concentration? Try the tree pose in your beginner yoga routine and feel the difference.

  • Stand in the mountain pose first.
  • Then, shift your weight to your left foot.
  • Avoid your knee joint while you bend your right knee.
  • Now, place your right foot on your left ankle or thigh.
  • Bring your hands to your heart center or overhead, and press your right foot and left leg firmly together.
  • Find a focal point and take deep breaths.
  • Hold the position for a few breaths before switching sides.

4. Downward-facing dog

Next comes the downward-facing dog pose. In addition to being a stress reliever, this pose strengthens and energizes your body.

This is one of the most common yoga exercises for beginners. To do this, you must start on your hands and knees.

  • Position your wrists directly below your shoulders, and your knees should be aligned under your hips.
  • Fan out your fingers and firmly press your palms into the mat.
  • Curl your toes under and gradually elevate your hips upward and backward.
  • Focus on extending your tailbone towards the sky and elongating your spine.
  • Straighten your arms and legs as much as you can.
  • Now press your heels towards the floor. Make sure you feel comfortable all this time.
  • Keep your head in line with your spine, gazing between your legs or towards your navel.
  • Consider taking 5–10 deep breaths as you hold the pose.

5. Bridge pose

This backbend stretches your chest, spine, and hips while strengthening your glutes and hamstrings. Lie on your back with your knees bent to start with this pose.

  • Then, place your feet flat on the floor, hip-width apart.
  • Lift your hips and chest, make a bridge with your body, and press your feet and arms onto the floor.
  • Roll your shoulders in and lock your hands behind your back.
  • Breathe deeply, keeping your chin away from your chest.
  • Hold for a few breaths before lowering your hips and chest.

What are some easy-sit yoga poses for beginners with benefits?

  1. Easy pose: helps relax the body and mind.
  2. Staff pose: strengthens the core.
  3. Seated Twist: Massages the internal organs.
  4. Seated Forward Bend: Stretches hamstrings and lower back.
  5. Seated Eagle Arms: Releases tension in the shoulders and upper back.
  6. Seated Cat-Cow: Warms up your spine and neck.

Points to remember while performing yoga poses for beginners

  • Embrace yoga with an open heart and a readiness to absorb new knowledge.
  • Wear comfortable and breathable clothing so you can freely and easily perform the poses.
  • Invest in a good-quality yoga mat. Remember that comfort always comes first.
  • Always consult your primary healthcare provider if you have any pre-existing medical conditions or injuries.
  • Take a beginner-friendly yoga class with a trained instructor. This way, you may also get regular motivation if you join a class.
  • Take your time to master advanced poses, and consider watching guided videos to learn the techniques.
  • Drink plenty of water before, during, and after your practice to stay hydrated.
  • Don't push yourself beyond your capabilities. If you experience pain, stop the pose and listen to your body.
  • Adapt poses to your own body's limitations by using props or alternative versions.
  • Note that there are many more beginner-friendly yoga poses. Once you are comfortable with the above-mentioned moves, you can try out another 4-5 poses, rounding it up to include ten yoga poses for beginners in your daily routine.


As you learn these amazing yoga poses for beginners, remember that you are not alone. Thousands of individuals are starting their journey just like you.

They, too, may face challenges in sticking to this routine. All you can do to motivate each other is share this useful guide with your friends and help them embark on a yoga journey for a balanced life.

This way, you will remember your mission to find balance and bliss in your life.

Reviewed by


Yempala Himavarsha

Yoga Professional