Get started with yoga with our comprehensive guide to pictures of yoga asanas for beginners. Learn the basics of mountain pose, downward-facing dog, and more through our visual guide. Improve your posture and flexibility with our beginner-friendly yoga poses.
Yoga Poses for Beginners
As a beginner in the world of yoga, it’s essential to start with poses that are gentle, yet effective in building a strong foundation for your practice. Here are four essential poses to get you started.
Mountain Pose (Tadasana)
Also known as the “foundation” pose, Mountain Pose is the starting point for many yoga practices. It’s a simple yet powerful pose that helps establish good posture, engages your core, and sets the tone for the rest of your practice. To get into Mountain Pose, stand tall with your feet hip-width apart and your arms by your sides. Engage your core and feel the connection between the crown of your head, the ceiling, and the soles of your feet.
Downward-Facing Dog (Adho Mukha Svanasana)
This iconic pose is a great way to stretch your entire body, from your fingertips to your toes. It’s an excellent pose to build strength, flexibility, and balance. To get into Downward-Facing Dog, start on all fours and slowly lift your hips up and back, straightening your arms and legs. Keep your palms and heels grounded, and engage your core to support your body. You can modify this pose by bending your knees or taking your weight onto your hands and feet.
Cobra Pose (Bhujangasana)
Cobra Pose is a gentle backbend that can help strengthen your back muscles and open up your chest. It’s an excellent pose to counterbalance the forward folds and twists that come later in your practice. To get into Cobra Pose, lie on your stomach with your hands under your shoulders. Inhale and press your palms into the ground, lifting your chest and head off the ground. Keep your shoulders down and away from your ears, and engage your core to support your body.
Child’s Pose (Balasana)
Sometimes referred to as “Child’s Pose” or “Little Girl’s Pose,” this pose is a gentle resting position that can help calm your mind and release tension in your body. It’s an excellent pose to take whenever you need to take a break during your practice. To get into Child’s Pose, kneel down on the ground and sit back onto your heels. Stretch your arms out in front of you and lower your forehead to the ground, breathing deeply and relaxing your entire body.
Backbends and Chest Openers
These yoga poses are designed to open up your chest, stretch your spine, and add some excitement to your practice. Who doesn’t love a good backbend?
Cobra Pose (Bhujangasana)
Lie on your stomach with your hands under your shoulders, and engage your core. Inhale and press your palms into the ground, lifting your chest and head off the mat. Keep your shoulders down and away from your ears, and your neck long. Hold for 3-5 breaths, feeling the opening in your chest and the strengthening in your back.
Camel Pose (Ustrasana)
Kneel on the ground with your knees wide, and sit back onto your heels. Reach back and grab your ankles, keeping your knees bent. Inhale and lift your chest and head, looking forward. Keep your shoulders down and away from your ears, and your neck long. Hold for 3-5 breaths, feeling the stretch in your chest and the length in your spine.
Wheel Pose (Urdhva Dhanurasana)
Start on your back with your knees bent and feet flat. Place your hands on the ground beside you, and engage your core. Inhale and lift your hips off the ground, forming a wheel shape with your body. Keep your shoulders down and away from your ears, and your neck long. Hold for 3-5 breaths, feeling the opening in your chest and the strengthening in your back.
Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back with your knees bent and feet flat. Engage your core and lift your hips off the ground, squeezing your glutes and lower back muscles. Keep your shoulders down and away from your ears, and your neck long. Hold for 3-5 breaths, feeling the opening in your chest and the strengthening in your back.
Remember to breathe deeply and slowly, and listen to your body as you move. With regular practice, these backbends and chest openers can help improve your posture, increase your flexibility, and even boost your mood.
Handstands and Inversions
Handstand Pose (Adho Mukha Vrksasana)
Handstands are a thrilling and impressive aspect of yoga practice that can leave you feeling strong, centered, and invigorated. The Handstand Pose, also known as Adho Mukha Vrksasana, is a foundational handstand that can help you build strength, balance, and confidence. To enter this pose, start by finding a wall or a sturdy surface to support your body. Walk your feet up the wall, keeping your hands shoulder-width apart, and engage your core muscles to keep your body in a straight line from head to heels. As you begin to feel more comfortable and balanced, you can gradually lift your legs off the ground, keeping them straight and your body in a straight line. Remember to breathe deeply and slowly, using your breath to pulse your legs and core. With regular practice, you’ll be able to hold this pose for longer periods, fostering a sense of freedom and empowerment.
Headstand Pose (Sirsasana)
Headstands are an exhilarating and challenging part of yoga practice that can help improve your balance, strength, and focus. The Headstand Pose, also known as Sirsasana, is a more advanced pose that requires greater strength and control. To enter this pose, start by finding a soft surface or a sturdy practice block to support your head. Place your hands on the ground, shoulder-width apart, and lift your legs up and over your head, keeping your body in a straight line from head to heels. Engage your core muscles to maintain balance and control, and breathe deeply and slowly, using your breath to pulse your body. As you become more comfortable with the pose, you can gradually lift your hips and legs, keeping them straight and your body in a straight line. Remember to listen to your body and modify or come out of the pose if you experience any discomfort or strain.
Forearm Stand (Pincha Mayurasana)
Forearm stands are a challenging and invigorating part of yoga practice that can help improve your balance, strength, and core strength. The Forearm Stand, also known as Pincha Mayurasana, is a foundational pose that requires strength, control, and flexibility. To enter this pose, start by finding a wall or a sturdy surface to support your forearms. Walk your hands up the wall, shoulder-width apart, and engage your core muscles to keep your body in a straight line from head to heels. As you begin to feel more comfortable and balanced, you can gradually lift your legs off the ground, keeping them straight and your body in a straight line. Remember to breathe deeply and slowly, using your breath to pulse your body and maintain balance. With regular practice, you’ll be able to hold this pose for longer periods, fostering a sense of freedom and empowerment.
Shoulder Stand (Viparita Karani)
Shoulder stands are a calming and rejuvenating part of yoga practice that can help improve your balance, strength, and relaxation. The Shoulder Stand, also known as Viparita Karani, is a foundational pose that requires strength, control, and flexibility. To enter this pose, start by finding a wall or a sturdy surface to support your lower back. Lift your legs up and over your head, keeping your body in a straight line from head to heels, and engage your core muscles to maintain balance and control. As you begin to feel more comfortable, you can slowly lower your legs down towards the ground, keeping them straight and your body in a straight line. Remember to breathe deeply and slowly, using your breath to relax and calm your body and mind. With regular practice, you’ll be able to hold this pose for longer periods, fostering a sense of calm and relaxation.
Forward Folds and Twists
In many yoga practices, forward folds and twists are an essential part of the repertoire. These poses help to stretch and mobilize the entire body, from the fingertips to the toes. By incorporating these poses into your practice, you can expect to experience increased flexibility, improved circulation, and a sense of renewed energy.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a foundational pose that is often used as a transition between other poses. It’s a great stretch for the hamstrings, calf muscles, and spine, and can also help to increase flexibility in the shoulders and hips. To enter Downward-Facing Dog, start on all fours. Walk your hands forward and lift your hips up and back, straightening your arms and legs as much as possible. Keep your palms and heels grounded, and engage your core to support your body.
Cobra Pose (Bhujangasana)
Cobra Pose is a gentle backbend that can help to stretch the chest and shoulders. It’s also a great pose for building strength in the back muscles. To enter Cobra Pose, lie on your stomach with your hands under your shoulders. Inhale and press your palms into the ground, lifting your chest and head off the mat. Keep your shoulders down and away from your ears, and engage your core to maintain control.
Seated Forward Fold (Paschimottanasana)
Seated Forward Fold is a long and deep stretch that targets the entire back side of the body. This pose is especially beneficial for stretching the hamstrings, calves, and spine. To enter Seated Forward Fold, sit on the floor with your legs extended in front of you. Reach forward and down, keeping your knees slightly bent if necessary. Allow your forehead to come to the ground, or you can place your forehead on a block or strap if needed.
Seated Spinal Twist (Bharadvajasana)
Seated Spinal Twist is a gentle twist that can help to improve flexibility in the spine and hips. This pose is also great for relieving stress and tension in the neck and shoulders. To enter Seated Spinal Twist, sit on the floor with your legs crossed. Bring your right hand to your left knee, and look over your left shoulder. Keep your spine long and engaged, and avoid forcing your body in any direction. Hold the pose for 30 seconds to a minute, then repeat on the other side.
Balance and Core Strength
Improving your balance and core strength is crucial for enhancing your overall fitness and well-being. In the world of yoga, balancing poses require focus, concentration, and control, which can also help to build confidence. By incorporating these poses into your practice, you’ll challenge your balance and stability, while also engaging your core muscles to provide support. Here, we’ll explore four essential yoga poses that can help you achieve greater balance and core strength.
Tree Pose (Vrksasana)
Stand on one leg, with the other foot resting against your inner thigh. This pose requires strong core engagement and focused breathing. As you practice Tree Pose, visualize roots growing from the soles of your feet, deep into the earth, anchoring you in stability. Tree Pose is an excellent way to improve balance, focus, and concentration. Start by standing with your feet hip-width apart, then lift one foot off the ground and place it against your inner thigh. Engage your core, feel the ground beneath your standing leg, and gaze forward to maintain balance.
Eagle Pose (Garudasana)
Sit on the floor with your legs bent and feet intertwined. Slowly lean forward, reaching for your ankles or shins, and wrap your arms around your legs. This pose requires flexibility, balance, and core strength. Eagle Pose can help to open the hips, improve balance, and engage the core muscles. Start by sitting on the floor with your legs bent at a 90-degree angle. Bring your feet together, toes touching, and wrap your arms around your legs. Lean forward, reaching for your ankles or shins, and breathe deeply.
Crow Pose (Bakasana)
Kneel on your mat with your feet flat on the ground. Place your hands on the ground and lift your feet off the ground, balancing on your hands and toes. This pose requires strength, flexibility, and control. Crow Pose can help to build core strength, improve balance, and increase focus. Start by kneeling on your mat with your feet flat on the ground. Place your hands on the ground, shoulder-width apart, and engage your core. Lift your feet off the ground, balancing on your hands and toes.
Plank Pose (Phalakasana)
Start in a high push-up position, with your hands shoulder-width apart. Engage your core, squeeze your shoulder blades together, and gaze forward. This pose requires strength, control, and core engagement. Plank Pose can help to build core strength, improve posture, and enhance overall fitness. Start by going into a high push-up position, with your hands shoulder-width apart. Engage your core, squeeze your shoulder blades together, and gaze forward. Hold the pose for a few breaths, feeling the strength and control building in your core and arms.
Restorative and Yin Yoga
Restorative and Yin yoga practices offer a unique opportunity to nourish and rejuvenate your body and mind. These gentle and passive practices aim to quiet the nervous system, release tension, and cultivate a sense of calm and relaxation.
Legs Up the Wall Pose (Viparita Karani)
Legs Up the Wall Pose, also known as Viparita Karani, is a foundational restorative yoga pose that invites relaxation and rejuvenation. To practice this pose, simply place your legs up against a wall with your back on the floor, and let your body relax. This pose is excellent for calming the mind, reducing stress and anxiety, and promoting deep relaxation. As you lie there, focus on your breath, and allow your body to surrender to the present moment.
Reclined Pigeon Pose (Supta Eka Pada Rajakapotasana)
Reclined Pigeon Pose, or Supta Eka Pada Rajakapotasana, is a gentle and restorative hip opener that can help to release tension and promote flexibility. To practice this pose, lie on your back and bring one knee towards your opposite shoulder. Hold onto your knee with your hand, and gently stretch your hip. Hold for 5-7 breaths, and then switch sides. This pose can help to alleviate lower back pain, improve circulation, and promote relaxation.
Reclined Spinal Twist (Supta Matsyendrasana)
Reclined Spinal Twist, or Supta Matsyendrasana, is a gentle and restorative twist that can help to release tension in the spine and promote flexibility. To practice this pose, lie on your back and bring one knee towards your opposite shoulder. Hold onto your knee with your hand, and gently twist your spine. Hold for 5-7 breaths, and then switch sides. This pose can help to alleviate lower back pain, promote relaxation, and improve circulation.
Savasana (Corpse Pose)
Savasana, or Corpse Pose, is often referred to as the “most important pose” in yoga, as it allows the body to fully relax and release tension. To practice Savasana, lie on your back with your arms and legs relaxed, and your eyes closed. Focus on your breath, and allow your body to fall into a state of deep relaxation. Stay for 5-10 minutes, and allow yourself to fully surrender to the present moment.
