4 easy yoga poses for beginners

August 13, 2015 - 2 min read

Thinking of trying out some yoga? Well we have you covered with some easy yoga poses you can try at home or, to practise before you go and take your first class.

Mountain Pose – Tadasana

Mountain Pose - stock image
Mountain Pose – stock image

One of the most simple positions within yoga, the Mountain Pose helps to improve posture, breathing and clear your mind.

How to do it:

  • Stand hip-width apart, with your weight spread evenly and arms by your side.
  • Reach up to the sky and stretch or place your hands in the prayer position.
  • Breathe in and out deeply at an even pace, keeping your neck aligned with your spine.

Child’s Pose – Balasana

Child's Pose - stock image
Child’s Pose – stock image

Child’s Pose is a great position to become familiar with during your practise. It’s extremely comforting to perform and is a very gentle position to enjoy if you need to take a moment’s break.

How to do it:

  • Kneel on the floor with your toes pointing outwards and feet together.
  • With your knees apart, rest your chest between your legs.
  • Stretch your arms in front of you, and place your head gently on the floor.

Downward Facing Dog – Adho mukha svanasana

Downward Facing Dog - stock image
Downward Facing Dog – stock image

Helping to encourage full-body circulation, as well as stretching your calves and heels, Downward Facing Dog is one of the most popular poses within yoga. It can be modified to suit your individual needs, and is a great position to perform if you need to relax.

How to do it:

  • Place your feet hip-width apart, and hinge forward from the waist.
  • Place your palms onto the ground, with your hands shoulder-width apart.
  • Spread your fingers hard onto the ground, and push your hips into the air.
    Beginners tip: Bend your knees to keep the spine long, moving some of your body weight into the legs.

Warrior 2 – Virabhadrasana

Warrior 2 - stock image
Warrior 2 – stock image

Warrior 2 is a great position that enhances your body’s strength, stability and concentration. It’s a deep hip-opening pose that helps to stretch the legs, groin and chest. It can also help to relieve backaches and stimulate healthy digestion.

How to do it:

  • Begin in Mountain Pose (see above), with your feet hip-width apart and arms to your side.
  • Place your left foot backwards (about 4-5 feet apart), with your heels aligned.
  • With your right foot’s toes pointing to the top of your mat, pivot your left foot at a 45-degree angle.
  • Raise your arms shoulder height, keeping them parallel, with your palms facing the ground.
  • With your breath, lunge into your right knee (don’t let your knee past your toes).

Check out some more of our yoga articles:

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