Trying out yoga for the first time but unsure of how to start? No worries, this article will serve as your guide on which yoga poses are most suitable for beginners.

Yoga is a great way to live a healthy lifestyle. It is a type of workout that can be relaxing but also invigorating. Nowadays, people have more time to invest in their health. If you are one of those people and especially if you are beginning your road to fitness at home, then this will be a good read for you. 

Learning a new workout may be a bit overwhelming at the beginning. This is a fact for yoga since it has around 300 positions! Can you believe that? Yoga is diverse in that way; it has so many types and classes. As a first-timer, you might not know which types of poses are good for you. 

Can I Teach Myself Yoga?

Joining yoga classes is definitely the best choice when it comes to practicing yoga. It is not just a personal exercise but also a social one wherein you get to work out with other people. However, that doesn’t mean you can’t teach yourself yoga.

A lot of things can be self-taught nowadays. Thanks to the existence of the internet, we have access to basically everything. Yoga is not an exception to this equation and if you look it up online there are a lot of videos and articles that will educate you about the said workout.

By familiarizing yourself with yoga through reading and watching videos about it, you can teach yourself how to do it. However, do not pressure yourself to learn it quickly. Take your time to learn the process so you would not miss anything out.

Or, do check out our yoga guide for beginners.

Benefits of Yoga

Yoga provides a lot of advantages to the entire body. It helps increase our body strength and flexibility and prevents us from experiencing pain in our joints, muscles, back, and more. It also helps us be mindful and enrich a more positive outlook on life.

A yoga teacher can help you experience the best of yoga. Perhaps try joining our yoga studio in Singapore, and work out your entire body with our selection of yoga styles. 

What Are The Best Yoga Poses For Beginners?

To get you into the world of yoga, you have to learn the types of yoga poses for beginners. There are 12 postures that you can try which were derived from experts’ suggestions. By practicing these yoga poses, it will get you prepared before joining an official yoga class.

Here’s what they are:

1. Mountain Pose / Tadasana
The mountain pose is the very foundation of all standing poses. This may appear as just standing simply but it’s much more than that—it’s a way of letting you feel the earth beneath you. This pose is also used a lot to prepare for other poses.

Directions: Stand with your feet closed together. You have to rotate your thighs inward and engage your quadriceps which draws them upward throughout the pose. Open your chest and keep your palms facing towards your body inwardly. Breathe deeply.

2. Plank Pose / Kumbhakasana
When it comes to the plank pose, you will experience having the balance of your hands tested as it supports the weight of your body. The goal for this is to increase abdominal strength accompanied by the use of proper breathing to keep you steady.

Directions: Go on all fours on the mat and then lift both your legs up. Slide the heels of your feet back until your body is forming a straight line from your head to your toes. Engage your lower abdomen and keep your shoulders down and away from your ears. Breathe deeply 8-10 times.

3. Seated Forward Bend Pose
The seated forward pose will enable you to stretch your hamstrings, as well as your lower and upper back and sides. It is essential in yoga practice to do a forward bend. This pose will actually teach you how to breathe properly while being in an uncomfortable position.

If you feel any tension when you bend forward but still able to breathe, eventually you feel yourself loosening up and then letting go. If you can’t keep your legs straight and your knees bend a little bit, that’s okay as long as the feet are flexed and closed together. However, if you feel any sharp pain while doing the pose, you can stop.

Directions: Sit down on the mat with your feet together and firmly flexed. Leave your hands by your hips. Lift your chest and begin to hang your torso down towards your waist. Engage your lower abdominals. As you reach the extent of your capability, stop and breathe 8-10 times.

4. Downward Facing Dog Adho / Adho Mukha Svanasana
Doing the downward facing dog strengthens and stretches your entire body. This is actually done in a lot of yoga practices and yoga classes.

Directions: Start on all fours and begin by placing your wrists under your shoulders and your knees under your hips. Lift your hips from the floor as you tuck your toes and draw them backward. Move your hands forward to provide yourself with more length. Add some pressure on your palms as you rotate your elbows to face each other. Engage your legs to keep your upper body moving back towards your thighs. Hold the position for 5-8 breaths before you bend your knees down gently toward the floor to rest.

5. Tree Pose / Vrksasana
This pose requires a lot of balance, focus, and concentration. You need to maintain balancing your body on one foot while breathing steadily.

Directions: Begin by standing with your feet close together. Slowly raise your right foot and place it on your inner left upper thigh. Press both of your palms together in a “praying” pose and look for a spot or object in front of you where you can fixate your eyes on to keep your focus. Hold the position and breathe 8-10 times before switching to the other foot. Make sure not to lean on the standing leg.

6. Triangle Pose / Utthita Trikonasana
The triangle pose is perfect for stretching the sides of your waist and opening up your lungs. Doing this increases the strength of your legs and tones your whole body.

Directions: Stand with your feet one leg apart from each other. Open and stretch your arms to your sides at shoulder height. Your left foot should be turned inward at 45 degrees while your right foot should be turned out at 90 degrees. Make use of your quads and abdominal strength as you bend your body to the side over your right leg and then lift your left arm to the sky. Hold the position for 5-8 breaths before standing up and repeating the same cycle on the opposite side.

7. Bridge Pose / Setu Bandha Sarvangasana
The bridge pose is the counterpose to the forward bend. Doing this position bends your back and allows you to stretch the front of your body while the back body is being strengthened.

Directions: Lie down on your back and make sure to keep your feet one hip-width apart. Press on your feet as you lift your buttocks from the mat. As you open your chest further, interlace both of your hands’ fingers behind your back as they’re pinned down on the ground. Hold the position for 8-10 breaths before lowering your back down and repeating the same cycle twice.

8. Child’s Pose / Balasana
Child’s pose is considered to be a good resting pose in yoga that is recommended not only for beginners but also to all levels of yoga practitioners. This can help relieve lower back pain.

Directions: Spread your legs in a “v” shape with your big toes behind your bottoms. Rest your buttocks on the heels of your feet. Stretch your body forward between your thighs to lengthen your spine. You can opt to extend your arms forward or simply tuck them behind you.

9. Warrior I Pose / Virabhadrasana I
If you want to build strength and stamina, then the warrior 1 pose is the one for you. It is a gentle form of backbend that helps stretch Engaging in this particular position strengthens your thighs and hips as well as your entire lower body. This posture is more of a gentle backbend. Doing this pose will help you open your chest, neck, and shoulders. It also strengthens your hips, legs, buttocks, and upper body.

Directions: Use one leg to lunge forward and position your thigh parallel to the ground. Turn your left heel downwards and point your toes forward at a 75-degree angle. Your torso should also be facing forward as well.

10. Warrior II Pose / Virabhadrasana II
If warrior I posture is a chest-opener, this one opens up your external hips and your inner thighs and groin. This pose is a good starting point for many side poses.

Directions: Stand with your feet one leg apart. Turn your right toes out at 90 degrees while your left toes should be turned out at 45 degrees. Bend down your right knee until it is directly above your right ankle. While doing this, keep your torse even between your hips.

11. Standing Fold Pose / Uttanasana
Doing this pose will help you relieve stress. It is also a great way to strengthen your knees and thighs.

Directions: Stand up straight with your hands at your hips and then bend forward. Lengthen your torso as you reach your hands down to your feet. Try to bring your palms or fingertips to the ground in front of your feet, if you can. Try to straighten your legs but if you can’t, it’s okay for them to be slightly bent.

12. Chair Pose / Utkatasana
This pose is extremely good for strengthening your thigh, spine, and calves.

Directions: For this pose, you have to bend your knees and squat. Make sure to keep your thighs on the same level. Lean your torso a bit over your thighs. You can either clasp your hands together and hold them in the middle of your chest or reach them up toward the ceiling.

How Much Should A Beginner Practice Yoga

When it’s your first time doing yoga, you might wonder how frequently you should be engaging in the said exercise. Actually, yoga is so amazing to the point that doing it for even only an hour per week will already make you experience its benefits. Doing more will give you more benefits.

However, it is advised for starting yoga students to try doing yoga two to three times a week for a duration of one to two hours each time. You can also consult a yoga instructor just to be sure.

Get Started With Yoga Practice Now!

Now that you have learned the basic yoga poses for beginners, you can join finally join a yoga class or start one at home! Practicing yoga is perfect for a healthy lifestyle. It helps prevent or reduce physical pain and diseases and also maintain a positive mind.

About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.