12 Yoga Poses for Beginners: A Step-by-Step Guide

12 Yoga Poses for Beginners

Being a beginner and starting a yoga journey can be thrilling and challenging. The good news is that everyone may practice yoga, regardless of age, flexibility, or level of fitness. In this blog, we’ll look at 12 Yoga Poses for Beginners that can improve your strength, flexibility, and awareness. With step-by-step instructions and accompanying images, you’ll have a visual guide to accompany your practice. Let’s go in and learn how these easy yoga poses may transform you.

These are the 12 Yoga Poses for Beginners


Tadasana – The Palm Tree



Standing tall and with your feet hip-width apart will help you to ground yourself. Relax your shoulders, lengthen your spine, and focus on your core. Breathe slowly and deeply as you look forward. This position encourages a sense of stability while also enhancing body awareness and posture.



Adho Mukha Svanasana- Downward Facing Dog


Beginning on all fours, place your hands just in front of your shoulders. Straighten your legs, lift your hips high, and tuck your toes beneath. You should engage your core, relax your neck, and press your palms into the mat. This pose energizes the mind while stretching and strengthening the entire body.

Balasana – The Child’s Pose

Set your feet back and slowly fold your body forward while lying on the ground. Place your forehead on the mat while extending your arms in front of you or along your body. Deepen your breath and let go of any physical stress. The restorative stance known as “Child’s Pose” encourages calmness and reduces stress.


Virabhadrasana – Warrior Pose


Lunge forward with your right foot and step back with your left foot in the beginning. Lift your arms upward with your palms facing each other. Bend your right knee. Look at your hands as you square your hips forward. Warrior I develops inner fortitude while strengthening the legs and opening the chest.



Vrikshasana – Tree Pose

Use the tree pose to improve your balance and focus. Place the foot of the other leg against your inner thigh or calf while standing on one leg. Bring your hands together at the base of your heart and find your equilibrium. This position enhances focus and steadiness.

Trikonasana – Triangle Pose


With the Triangle Pose, you may lengthen your body and increase flexibility. Standing with your feet slightly wider than shoulder-width apart, stretch toward one foot while maintaining your body long, and extend your arms parallel to the floor. This position improves digestion, extends the hamstrings, and relieves back discomfort.

Setu Bandhasana – Bridge Pose


The Bridge Pose can strengthen your back and open your chest. Kneel down on the floor with your feet flat on the surface as you lay on your back. Lift your hips up to the ceiling while you firmly plant your feet and arms into the ground. Lower back discomfort is reduced, fatigued legs are revived, and the nervous system is calmed in bridge pose.

Savasana – Corpse Pose


The Corpse Pose, the pinnacle of relaxation in yoga, should be your last posture. Release any tension in your body by lying flat on your back with your arms at your sides. Allow yourself to relax and reach a profound state of relaxation as you close your eyes and concentrate on your breathing.


Bhujangasana – Cobra Pose


With the Cobra Pose, you can strengthen your back muscles and improve flexibility. Laying on your stomach, raising your upper body while arching your back, and placing your palms on the floor next to your shoulders. The Cobra Pose helps with posture, chest opening, and digestion.

Paschimottanasana – Seated Forward Bend


The Seated Forward Bend can help you relax your hamstrings and lower back. Reach for your feet while seated on the ground with your legs out in front of you. Fold forward gradually while keeping your spine straight. This position stretches the entire back and soothes the mind.

Marjaryasana-Bitilasana – Cat-Cow Pose


Start off on all fours, placing your hands and knees under your shoulders and hips. For Cow Pose, inhale, arch your back, lift your chest and tailbone, and look upward. In order to perform Cat Pose, exhale, curve your spine, tuck your chin into your chest, and contract your abs. Smoothly transition between the two positions, matching your breathing to your movements. The Cat-Cow pose enhances posture, relaxes the back, and increases spinal flexibility.

Utthita Trikonasana – Extended Triangle Pose


Place your feet apart as you stand. Align your heels and extend your right foot 90 degrees. parallel to the floor, extend your arms out to the sides. Reaching forward with your right hand, hinge at the hip, and lower your hand to the floor or to your shin. Your left arm should be raised to the heavens. Extended Triangle Pose enhances spine mobility, balance, and side-body flexibility.




Beginners can build a strong foundation for their yoga practice with the help of these 12 Yoga Poses for Beginners. Throughout your practice, keep your attention on the breath, pay attention to your body, and respect your limits. You can progressively develop strength, flexibility, and consciousness with perseverance. As you set out on this lovely path of self-discovery and wellbeing, embrace the transformational power of yoga. You can also check Yoga Poses for weight loss



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One thought on “12 Yoga Poses for Beginners: A Step-by-Step Guide

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