15 Simple Yoga Pose Techniques Even Beginners Can Do!

Would you like to give yoga a go? These fifteen fundamental yoga positions are ideal for beginning.

They are kind, serene, and will feel wonderful on any beginner


These positions are great for a gentle workout because they help to relax both the body and the mind.

Several of these fundamental yoga positions are referred to as "two-sided" poses. This simply means that you have to exercise the other side of your body in addition to the one they work on at a time.

You should also work to build your strength and flexibility equally in both sides.

These poses will say to “repeat on both sides.”

When performing these stretches and positions, always remember to breathe deeply and pay close attention to your body. Take a nap when necessary.

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1. Mountain Pose (Tadasana)

This is one of the most basic yoga poses you can do.  Many other poses will begin with this one.

Step one is to stand with your feet somewhat touching but not touching. Put your hands together at the center.

Assume a tall stance and raise your shoulders toward the ceiling. Pay attention to feeling the energy flow from your feet to your hands. Alternatively, you might attempt this stance with your hands facing up towards the ceiling.

2. Tree Pose (Vriksasana)

Start in the mountain pose (top). Place the ball of your left foot flat against the inner of your right leg. Just over your right knee should be your left toes.

Try to concentrate on standing tall and angling your shoulder back toward the ceiling, much like in mountain position. Put your hands together at the center.


Raise your arms toward the ceiling to give yourself a little more of a challenge. Although it will be slightly more difficult to balance, your muscles will be used more.

3. Cow Pose (Bitilasana)

#3 on our list of basic yoga poses is great for those with back ailments.

Traditionally, cow stance is done as a "flow" or "vinyasa" with cat pose (below). This only indicates that the positions are executed consecutively or in groupings.

The proper distance between your hands and knees should be shoulder-width apart.

Gaze down at the floor, and arch your back as you exhale.  Focus on pushing your butt out behind you.

4. Cat Pose (Marjaryasana)

As you inhale, turn your back to face the ceiling while in cow stance (above).

Breathe deeply as you repeat cat and cow together for best results. They cause opposite bodily movements because they are counterposes to each other. You should always do a counterpose whenever you apply strain on a particular body region to release the tension.

These two poses are great for warming up the back before performing anything more strenuous.  They are also great at the end of practice to wind down.

5. Child’s Pose (Balasana)

Child's pose is a restorative pose in yoga. Begin by kneeling with the tops of your feet flat on the floor.

Sit lightly on your feet, with your heels turned outward slightly.


Lean forward with your arms outstretched and your forehead touching the ground.

This stance can be used to rest or meditate. The goal is to have the body completely relax.

You should return to this position any time throughout your practice that you feel you need a break or to rest your muscles.

6. Half Spinal Twist (Ardha Matsyendrāsana)

#6 on our list of basic yoga poses is a twist and is great for your spine.

This is especially important if you do a lot of work on your back in yoga, are on your feet all day, or if you sit hunched over your computer all day.

Your right knee should be bent more than your left, with both knees bent. With your right arm extended backward, use your left elbow to support your weight on your right knee.

Twist gently till it feels comfortable on your body. Don't overdo it on yourself. Make sure to repeat on the opposite side after holding for five to six breaths.

7. Lotus Pose (Padmasana)

This is a common stance to do when you meditate. But don't let that deceive you.

Because it can place a lot of strain on the knees if your body is not acclimated to it, beginners should only hold it for a short period of time.


To start, bend your knee and position the top of your left foot just within the area where your hips fold close to your groin. To rest just inside the area where your other hip folds close to the groin, bend your right knee and softly raise your right foot on top of your left leg.

This should be felt in your knees and ankles. Repeat on the other side after holding for five or six long breaths.

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8. Hero Pose (Virasana)

#8 on the list of basic yoga poses is great for meditation and posture.

Sit with your knees bent and your feet on on either side of your hips with the heels pointed towards the ceiling.

Should this posture be too taxing on your knees, you can sit on a blanket or yoga block to alleviate the pain until you have the flexibility to sit on the floor.

Try practicing reclining hero pose, which involves first leaning back on your forearms and then resting all the way down on your back, if this feels incredibly effortless for you.

9. Warrior I (Virabhadrasana I)

This pose is comparable to a normal lunge, but instead of tucking your foot under or supporting it on your toes, your outstretched foot should be pointed out to the side.

Maintain the knee bent at a ninety-degree angle. It is best to look directly ahead of you or slightly upward.


Concentrate on directing your energy upward and via your hands.

Hold for thirty seconds, then switch to warrior II (below) or repeat on the opposite side.

10. Warrior II (Virabhadrasana II)

Warriors I, II, and III—who is a little more difficult and isn't included in this article—are frequently executed as a vinyasa.

Open your hips, swivel your body to face the side, and extend your arms straight out to either side of you in Warrior I.


Strengthening the quadriceps and opening the hips are two benefits of Warrior I and II.

11. Downward Facing Dog (Adho Mukha Svanasana)

What most people don’t realize when trying to do this pose is that your back should be straight.  Try it in front of a mirror, and see if the small of your back is rounded or completely flat.  This requires a lot of flexibility in the legs and the back.

Ensure that the distance between your hands and feet is hip-width and shoulder-width. Bring your heels as close to the mat as you can by applying pressure to them. Ankle flexibility is needed for this.

By bringing your head and chest closer to the floor, you can further extend the range of motion in your shoulders.


Among the list of fundamental yoga positions, this one is the most widely practiced.

Try the one-legged downward-facing dog pose (below) after 30 seconds of holding.

12. Cobra Pose (Bhujangasana)

Both upward facing dog (below) and cobra position are excellent back stretches.

In a cobra, your feet should be flat on the ground, and your lower body, including your lower ribs, should be in contact with the earth.


Raise your chest and slightly bend your elbows. Maintain a back posture and look up. This lower back stretch is quite strenuous.

5–6 breaths should be held. After you have stretched your back, take a counter stance, like child's pose.

13. Plank Pose (Phalakasana)

Yes, yoga also loves the plank pose! It is, in fact, the most important place in the core for control.

Hold your hands shoulder-width apart while maintaining an elevated butt.


Planking is also frequently performed in yoga with the shoulders and upper back rounded, as it is a prerequisite for many advanced position transitions. Assume that you are attempting to remain grounded while someone is tugging a rope around your midsection and toward the ceiling.

To maintain core engagement, pay attention to that constriction in the abdomen.

Hold for 30 seconds up to 2 minutes.

14. Lunge (Anjaneyasana)

#14 on the list of basic yoga poses is the basic lunge, and it’s an incredible hip opener!

If you spend all day in front of a computer or have tight hips, this pose is also quite beneficial.

Verify that the knee in front of you is 90 degrees out. Leaning forward or sitting upright allows you to stretch different muscle groups.


The knee that is extended behind you need to be flat on the ground.

Remember to repeat this stretch on the other side as it is another two-sided exercise. Sustain for a maximum of 30 seconds or 5–6 breaths.

15. Corpse Pose (Shavasana)

The irony in corpse pose is that it is actually much harder than it looks.  Many people tend to skip the relaxation part of yoga.  This is a mistake because it is actually what lowers your cortisol levels and helps you burn more fat.

Many people find it difficult to "sit still" and unwind at any time of day. This is the time to release any negative emotions and energy and allow your body to fully rest.

It's usually beneficial to perform it right before meditation or at the conclusion of your practice, once your routine is complete.

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It will show you exactly how to melt away stubborn body fat with a regular yoga practice and has the top 50 fat-burning yoga poses every beginner should learn.

Click here to check out the Yoga Fat Loss Bible!

Always remember that the most difficult part of doing yoga SHOWING UP.  Make sure to show up today and give your best to this workout. You deserve it!

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