8 Yoga Poses for Beginners to Help You Get Started

Yoga has grown in popularity over the last several years, and it seems like everyone and their dog wants to give it a try. But with so many different styles of yoga and so many different teachers offering their own spin on what they feel should be taught, how do you know which one to choose? This guide offers eight different poses that will help beginners get started with yoga, whatever your style or level of expertise might be.

1) Cobra Pose

Do this pose and you’ll feel better throughout your upper back, arms, shoulders, chest, and abs. Begin by lying face down on a mat with your legs together and extended behind you and palms facing up. First, inhale as you lower your upper body toward the ground in slow motion. Exhale slowly as you come back to the ground. The American Council on Exercise recommends five of these poses to improve your ability to lose weight. The Cobra Pose may strengthen spine and back muscles, provide pain relief, promote cardiovascular health, and help you relax. If you’re looking for a really good stretch, do Downward-Facing Dog: Begin by getting on your hands and knees and moving your hips back until they are above your heels, and then spreading them a few inches apart, making sure to keep them parallel. When balancing on one leg, the fingers should rest comfortably between the toes and the other foot should firmly rest on the ground.

2) Downward Facing Dog Pose

The classic yoga pose, downward facing dog is a simple posture that improves flexibility and balance in addition to strengthening your arms, chest, abdomen and legs. The shape of downward facing dog resembles an inverted V as your hands and feet create a triangle on either side of your body. To do it, start by getting on all fours. Spread your fingers wide, place your palms flat on the floor just below shoulder width apart and keep your knees hip-width apart. Step back with both feet until you feel a stretch in your shoulders, arms and back while still keeping both knees straight. Tuck your toes under and press into them to straighten out both legs until they are parallel with each other. Bring your heels toward your groin and curl up so that the tops of your feet are pointing towards the ceiling. Your head should be lifted towards the ceiling but relaxed down on top of your spine. If you can’t touch the ground with your nose, try putting a block or book underneath one cheek for support. Stay in this position anywhere from 20 seconds to 1 minute before switching sides or moving onto another exercise like downward facing dog again.

3) Warrior 1

With your left leg slightly bent, try to move it as close to your chest as possible. At the same time, extend your arms forward in front of you. Then, gradually make the shift to Warrior 1 pose by raising your extended leg slowly, switching the leg to your other side. This helps lengthen your hips, which can become tight after hours spent sitting at a desk. The standard practice of yoga is 30 seconds of Warrior 1 and then a 30 second repeat on the opposite side. For more advanced yoga positions, try In Tree Pose where you stand with your feet apart and hip-width apart. To begin this move, take your right foot off the ground and touch the soles of both feet against the inside of your left calf muscle. You should lean forward and stretch both arms as high as you can and put your feet down firmly. you should stay in this position as you bring up your other foot to meet the calf or shin.

4) Triangle Pose

The Triangle Pose is a wonderful, easy pose that targets your abdominals and improves flexibility in your back. To get into it, stand straight up with your feet together. Then, turn one foot out 90 degrees and place it on top of your mat. Your other foot should be pointing straight ahead toward 12 o’clock. Bend both knees slightly and bend forward from your hips as if you were about to do a front-bend. Place both hands on the floor near each foot with one hand directly beneath each shoulder; interlace your fingers if possible so that you’re able to open up further through your chest and shoulder muscles. Reach down between your legs to grab onto the top of your yoga mat. Bring your upper body upright, stretching those arms high above your head and squeezing those shoulder blades together behind you. Release back down slowly, reaching for the ground again with palms facing down this time. Repeat five times before moving on to another yoga pose.

5) Half Lord of the Fishes Pose

In Reclining Big Toe Pose, you’ll lie on your back and raise your legs. Then you’ll bend one knee, place it next to your other leg and rest that foot on top of your thigh. Doing so will lengthen through both hips and open up both hips, which are often tight in those who sit a lot during the day. The pose is also great if you want something that feels more relaxing as opposed to a challenging yoga pose. You can do this with an eye pillow (or any type of small pillow) to make yourself feel extra relaxed while lying down. It will be easier to maintain this position if you use props like a small cushion or folded blanket beneath your head. When you practice Half Lord of the Fishes Pose, try imagining how deep into the mat below you are sinking by engaging all three points of contact (i.e., your two feet and tailbone). If necessary, put a rolled-up towel under each ankle or knees to help ground them more fully into the mat below them. As you hold the pose, imagine breathing deeply from your navel up to your chest and allowing your abdomen to rise with each inhalation. However, practicing hatha yoga at home might actually have some benefits when it comes to weight loss. Research shows that doing 10 minutes per day helps people lose weight faster than no exercise at all.

6) Seated Spinal Twist

Sitting up straight, lengthen your spine. Exhale and twist your upper body to one side, placing your hand on that side of your waist. Inhale and return to center. Exhale and twist to the other side; inhale and return to center. Repeat 5-10 times, alternating sides each time. For an added challenge, bend forward from the hips (keeping back flat) while twisting to one side. Hold position for a few breaths before switching sides. Keep your chin tucked in so as not to strain neck muscles. Boat Pose: Sit with legs stretched out in front of you and take a deep breath in, drawing navel towards spine as you lift ribcage towards ceiling. Exhale deeply and hinge at hips without rounding spine by lowering down until elbows are aligned with knees or shins (adjust height as needed). A bridge is also a great option if you want something more intense! Do what feels good on any given day!

7) Savasana Pose (Corpse Pose)

This is a great pose for beginners. In fact, it’s considered restorative, which means you should hold it for at least 10 minutes. But don’t get too relaxed—you still want to pay attention, particularly on your breathing. Do a quick scan of your body: Is one side more sore than another? Are there areas that feel tense? Focus on relaxing those areas in your mind’s eye and notice how quickly any discomfort subsides. The best part about this pose is that anyone can do it anywhere!

8) Reclining Big Toe Pose

Reclining Big Toe Pose is a comfortable, relaxing pose that reduces fatigue, tightness in your back and shoulders, and sore hips. Try this if you have time at home. On your mat, with your legs extended, cross one leg over the other so that both knees are touching the floor, with your toes pointed upward. First stretch one leg at a time away from your body. With each exhale, squeeze your big toe and bring your toes closer to your other foot. Inhale for three deep breaths, exhale for three deep breaths, switch sides and repeat for a total of three sets on each side.