10 Simple Yoga Asanas Perfect for Beginners

Yoga might look intimidating at first—people doing headstands, deep backbends, or balancing on one foot—but the truth is, you don’t need any of that to start. If you’re new to yoga and just want to stretch, breathe better, and move with ease, there are simple poses made just for you.

These beginner-friendly asanas don’t require any flexibility or previous experience. All you need is a little space, a yoga mat or towel, and a few minutes of your time. Let’s go through 10 yoga poses that are perfect for absolute beginners and easy enough to start practicing today.

1. Mountain Pose (Tadasana)

Tadasana is the foundation for many standing poses. It teaches you how to stand with awareness.

How to do it:

Stand tall with feet hip-width apart.
Ground all four corners of your feet.
Keep your arms by your sides, palms facing forward.
Engage your thighs, lengthen your spine, and relax your shoulders.

Why it helps:
Improves posture, strengthens your legs, and teaches body awareness.

2. Child’s Pose (Balasana)

This resting pose is great for calming your body and mind. It’s your go-to anytime you need a break.

How to do it:

Kneel on the floor and sit back on your heels.
Lower your torso between your thighs.
Stretch your arms forward or keep them by your sides.
Let your forehead rest on the mat.

Why it helps:
Releases back tension, reduces stress, and slows your breathing.

3. Downward-Facing Dog (Adho Mukha Svanasana)

A classic yoga pose that stretches your whole body and energizes your system.

How to do it:

Start on hands and knees, tuck your toes under.
Lift your hips up and back, forming an inverted V shape.
Keep your knees slightly bent if your hamstrings are tight.
Press your hands firmly into the mat and relax your neck.

Why it helps:
Stretches hamstrings, calves, spine, and strengthens arms and shoulders.

4. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This flowing movement warms up the spine and is excellent for morning stiffness.

How to do it:

Begin on your hands and knees.
Inhale, arch your back, lift your tailbone and head (Cow).
Exhale, round your back, tuck your chin and tailbone (Cat).
Repeat for 5–10 rounds with slow breaths.

Why it helps:
Improves spinal mobility and relieves neck and back tension.

5. Cobra Pose (Bhujangasana)

A gentle backbend that strengthens the spine and opens up the chest.

How to do it:

Lie on your stomach with legs extended.
Place your hands under your shoulders.
Inhale and lift your chest, keeping elbows bent and close to the body.
Don’t push too high if it feels tight in the lower back.

Why it helps:
Improves posture, strengthens your back, and stretches abdominal muscles.

6. Tree Pose (Vrikshasana)

This is a beginner’s balancing pose that builds focus and steadiness.

How to do it:

Stand tall with feet together.
Shift weight onto your left leg.
Place your right foot on your inner left thigh or calf (avoid the knee).
Bring your palms together at your heart or raise them overhead.
Hold for a few breaths, then switch sides.

Why it helps:
Improves balance, strengthens legs, and calms the mind.

7. Bridge Pose (Setu Bandhasana)

A simple backbend that builds strength and flexibility in the lower body.

How to do it:

Lie on your back with knees bent and feet flat on the floor.
Keep arms alongside your body, palms down.
Press into your feet and lift your hips.
You can interlace fingers under your back if comfortable.

Why it helps:
Strengthens glutes, opens chest and shoulders, and supports spinal health.

8. Seated Forward Bend (Paschimottanasana)

This calming pose gives a gentle stretch to the back and hamstrings.

How to do it:

Sit with legs extended in front.
Inhale, reach your arms up.
Exhale, hinge from the hips and reach toward your feet.
Don’t worry about touching your toes; rest your hands wherever they reach.

Why it helps:
Soothes the nervous system and stretches the spine and hamstrings.

9. Bound Angle Pose (Baddha Konasana)

Great for opening the hips and relaxing the body.

How to do it:

Sit with your spine tall.
Bring the soles of your feet together and let your knees fall to the sides.
Hold your feet or ankles.
You can stay upright or fold slightly forward.

Why it helps:
Opens the inner thighs, improves hip mobility, and relaxes the lower back.

10. Legs-Up-the-Wall (Viparita Karani)

An incredibly relaxing pose that anyone can do, even after a long day.

How to do it:

Sit next to a wall and lie back, swinging your legs up the wall.
Adjust your position so your hips are close to the wall and legs are straight up.
Rest your arms by your sides and close your eyes.

Why it helps:
Relieves tired legs, improves circulation, and calms the nervous system.