The 10 Most Essential Yoga Poses for Beginners

According to yogic texts, yoga practice leads to the unification of human consciousness with that of the Universal Consciousness, suggesting a total harmony within the mind and body, Man and Nature, that helps individuals have good mental health. Yoga methods vary in how they integrate physical postures, breathing techniques, meditation, and relaxation.

Yoga is originated from the Sanskrit term ‘Yuj,’ which means ‘to connect,’ ‘to yoke,’ or ‘to combine.’ Yoga is indeed full of mystery and benefits.  If you are a beginner at yoga, there are specific poses you must master before you can be confident in live yoga class or when practicing on your own at home.

There were around 300 physical yoga practice postures, so narrowing it down is difficult, but these poses we have may help get you started. If you practice each of them for 5-10 minutes, you’ll have a terrific beginner’s yoga routine to complete every day.

Top Yoga Poses Beginners Must Know

Child’s Pose

Because it is relaxing, this is an excellent natural hold posture. The child’s posture helps to relax the mind, reduce tension, and alleviate lower back discomfort. Child’s pose gently stretches and relaxes your lower back, calves, elbows, knees, and ankles while extending and relaxing your spine, shoulders, and neck. A cushion or a pillar may be used to support your head. Place a folded towel beneath your knees if they are hurting you.

Plank Pose


A classic exercise that enhances the heart, shoulders, arms, and legs is the plank. You can make the process easier by placing your knees on the mat. When doing a plank, keep your neckline and body extending in view.

You may start with 10 seconds of planking and hold the position for 30 seconds or 1 minute at a time. Take a pause and restart when you see your hips sinking, or your body is not straight.

Downward Facing Dog

The title of this posture derives from its resemblance to how a dog extends while getting up. A downward dog is a posture in which your heart is elevated over your head, enabling gravity to enhance blood flow and strengthen circulation. Downward dog raises the chest and shoulders, which may help align your vertebrae and straighten your spine, resulting in improved posture.

Upward Facing Dog

Upward-Facing Dog stretches and strengthens the chest and spine while stretching and developing the wrists, arms, and shoulders. Improves posture and may be therapeutic for asthma by improving and expanding the upper body and chest.

Beginning in Low Plank or Chaturanga, drop your hips to the mat and roll your toes around until the tops of your feet touch the mat. Lift your chest, clench your heart, and extend your arms straight. Pull your shoulder blades, tighten your neck and shoulders, and tilt your face up to loosen up your chest.

Cobra Pose

This back-bending position stretches the spine, shoulders, and belly, develops back muscles, and improves spinal flexibility, and it is also helpful for shaping uterine muscles. Cobra Pose opens up the chest, develops the lungs, and allows for deeper breathing. To achieve this position, simply lift your arms a few inches and do not straighten them. Maintain this position by drawing your navel turn far from the board.

Bridge Pose


This is a back-bending posture that stretches the muscles in the abdomen, back, and neck. It also increases the strength of the back and thigh muscles and relieves gas and bloating. Place a block between your thighs to maintain your feet and legs in proper alignment. Alternatively, if your lower back aches, place a barrier under your pelvis. When holding this position, keep your chest elevated and your sternum parallel to your jaw.

Tree Pose

The legs, groins, chest, and shoulders are stretched in Tree Pose. It strengthens the ankles and calves while also toning the abdominal muscles. The posture also helps with flat feet and is beneficial for sciatica. Extend your roots down and bloom your arms up toward the light, much like a tree. Put one hand upon a wall for extra safety. Focus on your breathing while maintaining this position.

Mountain Pose

Mountain position is not a very known pose, yet it is just as important. This is an excellent chance to talk about symmetry, which is the optimum arrangement of body components in each position. Mountain Pose creates a clear route from the top of your head to your feet, with your shoulders and lower back running parallel to each other. Focus on grabbing low with your feet and stretching back with your spine so that each person’s physique is unique.

Warrior I Pose

The most important thing to remember in Warrior I is that the hips must be pointing away. Imagine your hip points to be lights that are parallel to the back of your mat. This will require a more open posture. Warrior I builds leg, and upper arm strength, increase balance and core resilience and extends the hips’ muscles.

Triangle Pose

Triangle is a famous yoga practice that strengthens and stretches the legs while also extending the hips, back, chest, shoulders, groins, hamstrings, and calves. It will also help to strengthen your hips and neck.

When you have high blood pressure, tilt your head inside in the ultimate posture to do this pose. If you experience shoulder discomfort, gaze straight down and hold both sides of your neck long. Triangle position, as well as other yoga poses, are excellent back pain workouts.

So there you have it; these are just a few of the numerous yoga exercises that you may learn and practice as a beginner; as you advance, you can explore with other yoga styles and postures. Yoga videos may be seen online, or actual courses can be taken.

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Janice Scott
I’m Janice Scott, a former elementary teacher turned blogger and self-proclaimed food lover. The strong woman behind Health Home Remedy who loves to give her dogs, Sambo and Edgar, all the good doggo belly rubs in the world!

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