15 Effective Yoga Poses for Beginners

Physical and mental well-being often take a backseat in the rat race we call life. Yoga helps ensure that you attain strength and build harmony and awareness in both your body and mind. Yoga for beginners is a perfect gateway into the realm of fitness. This article will introduce you to yoga poses for beginners and help you prioritize your health above everything else.

Here are some easy yoga poses that you can get started with:

Mountain Pose

The mountain pose, also known as tadasana or samasthiti, sets you on a life-long journey of improving your body posture.

Mountain Pose - A-Lifestyle
Mountain Pose – Photo by

How to do it?

Stand tall with the base of your large toes touching each other and your heels slightly apart. Gradually lift the balls and toes of one foot at a time and place them on the floor again. Lift your kneecaps and firm the muscles in your thighs. Without moving your ribs, start lifting your sternum towards the ceiling. At the end, place your head directly above your pelvis.

Benefits of this pose:

  • Relieves sciatica
  • Improves posture
  • Relieves back pain
  • Strengthens ankles, knees, and thighs

Standing Fold

The standing fold pose, also known as standing forward bend or uttanasana, is one of the yoga stretches that beginners generally start off with.

Standing Fold - A-Lifestyle
Standing Fold – Photo by

How to do it?

Start by standing and slowly bending your body down at the hip. As you go down, widen the gap between the top sternum and pubic region. Touch the floor near your feet with your palms or fingertips. If you find it hard to reach, cross your forearms. Whenever you inhale or exhale, lengthen your torso by slightly lifting it. Don’t stand up abruptly once you are done. Place your hands on your hips and slowly lift your torso up while leaning on your tail bone.

Benefits of this pose:

  • Stimulates digestion and kidney and liver function
  • Strengthens your knees and thighs
  • Lessens anxiety and fatigue
  • Relieves symptoms of osteoporosis, sinusitis, high blood pressure, asthma, and infertility

Chair Pose

The chair pose, also known as utkatasana, wild pose, lightning bolt pose, awkward pose, chair pose, fierce pose, and hazardous pose, is core strengthen exercise that strengthens your vertebral column.

Chair Pose - A-Lifestyle
Chair Pose – Photo by ekhartyoga

How to do it?

This is a yoga pose for beginners that should be executed near a wall the first few times you do it. Inhale and raise your arms above your head. Bend your knees, keeping them parallel to the floor’s surface and then bend your upper torso toward the floor while considering your tailbone as the hinge.

Benefits of this pose:

  • Stretches your chest and shoulders
  • Lessens flat feet
  • Strengthens your spine, ankles, calves and thighs
  • Stimulates the heart, diaphragm, and other abdominal organs’ functions

Tree Pose

The tree pose, also known as vrikshasana or vrksasana, is a unique standing basic yoga pose that has garnered increased attention over the previous years due to its health benefits.

Tree Pose - A-Lifestyle
Tree Pose – Photo by

How to do it?

Shift your weight to your left foot and touch your right ankle with your right hand. Elevate the right foot and place it against the inner thigh of your left leg. Your hands should be placed on your pelvis throughout. Hold this pose for one minute and repeat the exercise by reversing the legs.

Benefits of this pose:

  • Improves body balance
  • Strengthens spine, calves, thighs and ankles
  • Lessens flat feet and relieves symptoms of sciatica
  • Stretches shoulders and chest, inner thighs and groins

Warrior 1 

The warrior 1 pose, also known as virabhadrasana I, is symbolic of man’s eternal fight against self-ignorance – the source of mankind’s suffering.

Warrior 1 yoga pose - A-Lifestyle
Warrior 1  – Photo by Liforme

How to do it?

Bend the right knee in a lunge pose. Use your arms to slightly draw your torso back – the right knee should be above the right ankle. Touch your hips with your hands and keep your shoulders square. Raise your hands in a H position. Inhale slowly and release by lowering your hands to the floor.

Benefits of this pose:

  • Stretches shoulder, lung, thigh, ankle, navel, neck, calf, thorax and the inguinal region
  • Strengthens the arms, back, ankle, thigh, shoulder and calf
  • Increases concentration

Warrior 2

The warrior 2 pose, also known as virabhadrasana II, is named after Shiva – the formidable warrior – and it is geared towards increasing your energy levels.

Warrior 2 yoga pose - A-Lifestyle
Warrior 2 – Photo by

How to do it?

Raise your arms above your head and bring them down slowly to the sides of your torso while exhaling. Move your right foot to the right direction and the left foot to the left direction. Bend your left knee. Restrict the urge to lean your torso on the left knee and turn your head towards your outstretched fingers. Release and repeat the exercise with the right leg.

Benefits of this pose:

  • Cures infertility, sciatica, carpal tunnel syndrome, osteoporosis and flat feet
  • Stretches the shoulders, lungs, chest, and groin
  • Offers relief from pregnancy-related backache
  • Strengthens ankles and legs

Side Angle Pose

This pose, also known as extended side angle pose or utthita parsvakonasana, is a modern and easy yoga pose that exercises all the essential muscle groups of the human body.

Side Angle Pose - A-Lifestyle
Side Angle Pose – Photo by Yoga Teacher Training in Rishikesh

How to do it?

Balance your foot’s heel against a wall. Bend the left knee to the front and allow your torso to descend to the side. Place your forearm on the bent knee and extend your free arm toward the ceiling. Release and repeat with the other leg.

Benefits of this pose:

  • Stretches the lung, inguinal region, ankle, knee, abdomen, thorax, leg and vertebral column
  • Enhances stamina
  • Strengthens leg, ankle and knee
  • Makes the functioning of abdominal organs fluid


The triangle pose is a yoga stretch exercise that is also known as utthita trikonasana and extended triangle pose.

Triangle pose - A-Lifestyle
Triangle pose – Photo by

How to do it?

Stand while keeping a distance of one foot between each leg. Extend your right foot outside and bend your left foot inside. Spread your forearms on your sides and extend your torso to the right. Drop the right arm and touch the shin. Lift the left arm vertically and move your torso counter clockwise.

Benefits of this pose:

  • Relieves stress
  • Stretches groin, hips, calves, spine, and chest
  • Reduces the intensity of menopause symptoms
  • Stimulates digestion

Cat Pose

The cat pose, also known as marjariasana, massages the abdominal and spine organs. It is ideal yoga pose for beginners who work at a desk for a greater part of the day.

Cat Pose - A-Lifestyle
Cat Pose – Photo by Yoga Journal

How to do it?

Bend your body in a position that resembles a table, with your arms and feet as the legs of the table. Place your head in a central position and bend your spinal cord toward the ceiling. Exhale and bring your head back to the central position without allowing it to touch your torso.

Benefits of this pose:

  • Relieves pressure from the neck and torso region

Cow Pose

The cow pose, also known as bitilasana, is often performed in accompaniment with the cat pose. It is a warming up exercise for your spine.

Cow Pose - A-Lifestyle
Cow Pose – Photo by Yoga Journal

How to do it?

Place your body in the shape of a table (as previously described in the cat pose). Inhale and lift your chest and sitting bones toward the ceiling while allowing your stomach to descend toward the floor. Exhale and bring your head back to the original position.

Benefits of this pose:

  • Gently massages the abdominal and spine organs
  • Stretches the neck and front torso

Downward Facing Dog

The downward facing dog pose, also known as adho mukha shvanasana, downward dog, and down dog, is one of the most popular yoga stretches out there. Find out how to do it!

Downward Facing Dog - A-Lifestyle
Downward Facing Dog – Photo by

How to do it?

Touch the floor with your palms and knees. Lift your knees off the floor’s surface while exhaling. Extend your tailbone and push your sitting bones toward the ceiling. Make sure that your knees are not joined throughout this exercise.

Benefits of this pose:

  • Strengthens legs and arms
  • Stretches calves, hands, shoulders, arches of the foot and hamstrings


The plank pose, also known as phalakasana and adho mukha dandasana, is a guaranteed way to lose belly fat and strengthen your upper arm.

Plank - A-Lifestyle
Plank – Photo by

How to do it?

Place your palms and your toes on the floor while keeping your torso parallel to the floor’s surface. The front thighs should be extended toward the ceiling. Hold this position for one minute.

Benefits of this pose:

  • Tones your abdomen
  • Strengthens spine, arms, and wrists.

Upward Facing Dog

The upward facing dog pose, also known as urdhva mukha svanasana, is a challenging yoga pose that will eventually make your respiratory system stronger.

Upward Facing Dog - A-Lifestyle
Upward Facing Dog – Photo by Yoga Journal

How to do it?

Your palms, knees and calves should touch the floor at the beginning of this exercise. Slowly move your torso in the direction of the ceiling in a manner that your torso forms a concave shape. Release after holding this pose for one minute.

Benefits of this pose:

  • Firms the buttock muscles
  • Relieves symptoms of ashthma
  • Stretches abdomen, lungs, chest, and shoulders
  • Reduces fatigue and imparts energy

Bridge Pose

The Bridge pose, also known as setu bandha sarvangasana, is the yoga pose that you should try when you need to feel reenergised and rejuvenated.

Bridge Pose - A-Lifestyle
Bridge Pose – Photo by Yoga Journal

How to do it?

Use a folded blanket for neck support and lay down on a yoga mat. Start bending your knees and place the sole of your feet firmly on the floor’s surface. Raise your hips above the ground such that your lower body juts out toward the ceiling.

Benefits of this pose:

  • Stimulates digestion
  • Enhances the functioning of thyroid, lungs, and abdominal organs
  • Stretches the spine, neck, and chest
  • Reduces fatigue in tired legs

Child Pose

Child pose, also known as balasana or child’s resting pose, is one of the easiest yoga poses. Ending a yoga session with this is highly recommended!

Child Pose - A-Lifestyle
Child Pose – Photo by

How to do it?

Kneeling on the floor, make your big toes touch each other and sit down on your heels. Separate your knees and lay your torso down on the floor. Place your hands on the floor at the sides of your torso.

Benefits of this pose:

  • Calms nerves and offers a soothing sensation
  • Reduced neck and back ache

In addition to the physical benefits of yoga, the mental contribution is immense. It helps one to effectively manage their stress levels and have a positive perception of life. Try the basic yoga poses that we have highlighted above and discover how the combination of breathing and meditation works wonders for the holistic improvement of your body’s fitness needs.

Read more:

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10-Minute Yoga Before Bed10-Minute Morning Yoga Routine for Beginners

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