10 Beginner-Friendly Yoga Poses to Kickstart Your Yoga Practice

Embarking on a yoga journey is a transformative experience that opens doors to physical, mental, and spiritual wellbeing but, if you're new to yoga, the array of poses may seem like a lot and make it difficult to know where to start.

So, we’ve curated a list of ten beginner-friendly yoga poses to kickstart your practice and set you on the path to greater vitality, flexibility, and inner peace. Enjoy!

1. Mountain Pose (Tadasana):

Start your practice with Mountain Pose, the foundation of all standing poses. Stand tall with your feet hip-width apart, grounding firmly into the earth. Lengthen your spine, engage your core, and roll your shoulders back. Reach your arms overhead with palms facing each other or join them in prayer pose at your heart centre. Breathe deeply, finding stability in stillness.

2. Downward Facing Dog (Adho Mukha Svanasana):

From Mountain Pose, transition into Downward Facing Dog to awaken the entire body. Come to a tabletop position, with hands shoulder-width apart and knees hip-width apart. Press into your palms, lift your hips high, and straighten your legs, forming an inverted V shape with your body. Ground through your hands and heels while lengthening your spine. Breathe deeply and enjoy the stretch through your hamstrings and back.

3. Cat-Cow Pose (Marjaryasana-Bitilasana):

Move through Cat-Cow Pose to warm up your spine and cultivate flexibility. Begin in a tabletop position with wrists under shoulders and knees under hips. Inhale as you arch your back, lifting your chest and tailbone towards the ceiling (Cow Pose). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose). Flow smoothly between the two poses, syncing movement with breath.

4. Warrior I (Virabhadrasana I):

Step into Warrior I to build strength, stability, and focus. From Downward Facing Dog, step your right foot forward between your hands, aligning your front heel with your back heel. Bend your right knee to a 90-degree angle, keeping your left leg straight and strong. Square your hips towards the front of the mat and reach your arms overhead, palms facing each other. Gaze forward and breathe deeply, feeling the strength and determination of a warrior.

5. Warrior II (Virabhadrasana II):

Transition from Warrior I into Warrior II to expand your practice and open your hips. From Warrior I, open your hips and shoulders to the side of the mat; back foot is parallel to the back edge of the mat, front heel is in line with the back arch, and arms extend parallel to the ground, palms facing down. Keep the front knee bent and gaze over the front fingertips. Ground through the outer edge of your back foot and feel the strength and stability of a warrior ready to face any challenge.

6. Child's Pose (Balasana):

Rest and rejuvenate in Child's Pose, a calming posture that promotes relaxation and surrender. Kneel on the mat, big toes touching, and slowly sit back on your heels. Extend your arms forward on the mat, palms facing down as you lower your forehead to the ground. Allow your breath to soften as your body melts into the mat. Stay here as long as you like, honouring your need for rest and rejuvenation.

7. Bridge Pose (Setu Bandhasana):

Bridge Pose is a gentle backbend that strengthens the back, glutes, and hamstrings while opening the chest and shoulders. Lie on your back with knees bent and feet hip-width apart. Press into your feet, lift your hips towards the sky, and interlace your hands under your back. Roll your shoulders underneath you and lengthen through the front body. Hold the pose for a few breaths before releasing slowly to the mat.

8. Seated Forward Fold (Paschimottanasana):

Stretch and release tension in the hamstrings and spine with a Seated Forward Fold. Sit on the mat with legs extended in front of you. Inhale to lengthen your spine and then exhale to hinge forward from your hips, reaching towards your feet. Keep your back flat and chest open as you fold forward. You can hold onto your shins, ankles, or feet, depending on your flexibility. Breathe deeply, surrendering into the stretch.

9. Easy Pose (Sukhasana):

Find stillness and grounding in Easy Pose, a comfortable seated position for meditation and pranayama. Sit cross-legged on the mat with a tall spine and relaxed shoulders. Rest your hands on your knees or in your lap. Close your eyes and bring your awareness to your breath. Allow yourself to fully inhabit this moment, cultivating inner peace and tranquillity more and more.

10. Corpse Pose (Savasana):

Complete your practice with Corpse Pose, a posture of deep relaxation and integration. Lie on your back with legs extended and arms by your sides, palms facing up. Close your eyes and give yourself permission to fully let go, surrendering into the mat, enjoying the space and energy that you have cultivated for yourself.

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