12 Easy Yoga Poses for Beginners and Back Stretches at

Yoga Poses for Beginners – Starting something, you are not familiar with can be a bit challenging because of so many reasons. However, it becomes easier when you start from the basics and with consistency. This also applies to every exercise and most especially yoga exercises.

In the beginning, it might seem challenging but constant practice makes it a lot better. Especially when you follow these 12 easy yoga poses for beginners we will be discussing below.


1. Mountain Pose

Are you in search of how to start doing yoga exercises? Then, start with a mountain pose.

This is one of the basic yoga postures and it is mostly seen as an active pose. This is because it creates balance, improves body posture, and increases one’s level of concentration and focus.

Another benefit of mountain pose is that it reduces back pain when it is practiced.

Mountain pose also gives strength to your knees, ankles, thighs, abdomen, and buttocks. It also relieves one from stress.

Another name for the mountain pose is called ‘’Tadasana’’ which means Mountain pose {Tana- Mountain, Asana- Pose}.



Below are steps to follow when practicing a mountain pose:

  • Stand straight.
  • Place your feet together.
  • Place your hands on your sides.
  • Let your palms face forward or you can also place your hands together close to your heart in a prayer position.
  • Close your eyes gently.
  • Start to breathe in and out gradually.
  • Ensure you release any tension in your body and face. This relieves you of stress and calms your minds.
  • Repeat this exercise for 5 breathes.


[alert-warning]However, do not attempt a mountain pose if you are experiencing insomnia, low blood pressure, headaches or if you feel dizzy.t[/alert-warning]


This is because the balancing nature of yoga exercise can cause more harm to those experiencing any of the listed conditions above.


2. Plank Pose

Are you in search of a yoga position at home? Look no further, you can perform or practice plank pose.

Plank pose which is also known as ‘kumbhakasana’ (Koom-bankh-Ahs-Uh-nuh) which means breathe retention and ‘asana’ which means pose.

This is a basic yoga posture which trims the abdominal muscles and gives strength to the spine and arms. It also tones every major muscle of the body which includes chest, lower back, and abdomen.

It also gives strength to the wrists, arms, shoulders. While the plank exercise also gives strength to the muscles around the spine area which improves your posture.

Most importantly, practicing this exercise helps to build your stamina and your level of endurance.



Here are the steps to follow below to practice plank pose:

  • Place your hands and knees directly under your shoulder and ensure you breathe well.
  • Get into a high push up position
  • Stay in that position and hold your breath for some seconds and keep your wrists in line under your shoulders.
  • Make sure your heels are lifted towards the sky and your hips are in line with the other part of your body.
  • Keep your gaze in front of your fingertips
  • Repeat this for 5 breathes at least to get a good result.


However, if you have osteoporosis, you should avoid plank pose due to the risks of fractures.


3. Child’s Pose

This is a resting pose and a basic yoga posture. This yoga asana is often neglected and people hardly include this exercise in their exercise routine.

However, few people are aware of the benefits of this exercise. The benefits are listed below:

  • Gives room for easy digestion.
  • It is one of the best ways to massage your internal organs.
  • Calms your mind which makes it easier for you to relax.
  • It straightens your lower back. This exercise can stretch your lower back which helps to remove any form of lower back pain.
  • Stretches your hips. It helps to reduce hip pain and this improves the health of your hips.


Below are steps on how to perform a child’s pose:

  • Move backward and sit on your knees.
  • Keep your toes together, separate your knees, and keep them at the edge of your mat.
  • Move your fingers tips forward until your fingertips can’t go further.
  • Now lower your forehead and your chest down to the floor.
  • Push your hips backward and towards your heels.
  • Relax and release whatever tension you feel
  • Do this for 5 breathes or more.


4. Cobra Yoga Pose

This is one of the most used yoga poses for beginners. It is quite easy to do and has lots of benefits which are as follows:

  • Gives strength to your entire body.
  • Places the spine in the right position.
  • It gives the kidney more energy and also gives the nervous system enough energy to carry out its function effectively.
  • It strengthens your buttocks, chest and your shoulders.

According to a study in 2012, which was published in the journal of education and practice. The research discovered that the cobra pose led to a large amount of improvement in the back strength after a 3 months research.

In addition, cobra pose is very effective for back strength.

However, pregnant women should not attempt this exercise. Also, ulcer patients, those with abdominal pain, and hernia should not perform this exercise.



Follow these instructions below to perform a cobra below:

  • Lie down on your belly with your chin facing the floor.
  • Place your palms flat on the floor.
  • Make sure your palms are laid flat on the floor alongside your chest
  • Move your shoulders backward
  • Start to lift your chest up from the ground while ensuring your hips are firmly placed on the floor.
  • Maintain this position for about 7 breathes or more.


5. Cat/Cow Pose

It is also an easy yoga asana for beginners and also one of the yoga poses for beginners. It is a gentle way to easily warm up the spine.  This yoga pose stimulates and strengthens the abdominal organs of the body.

It helps to develop a good posture and balance throughout the body. Cat pose also stretches the neck and front torso.

Also massages your belly organs.



Follow the steps below to perform a cow pose

  • Begin with hands and knees in a ‘’table top’’ position
  • Ensure your knees are placed directly below your hips and wrists.
  • Your elbow and shoulders are in line to the floor.
  • Place your head in a normal position
  • Ensure your eyes are looking down on the floor.
  • Place your head to look forward in a straight way
  • Breathe out while you return to your initial tabletop position.


6. Warrior 1

This pose is also known as the Virabhadra’s pose. This pose was named after a mythological Hindu warrior.

This yoga asana is great for those who want to develop stamina and strength. It also builds one’s confidence, it stretches the thighs and hips while developing strength for the lower body. It also stretches the chest and lungs which improves one’s breathing capacity.


Below are the steps to follow to perform this exercise.

  • While standing, place your left foot at the back of the mat and make sure your foot is pressed down. This will make sure your back foot forms an angle.
  • Straighten your back leg and bend your right knee to 90 degrees.
  • Raise your arms up and place them together.
  • Keep your torso forward.
  • Ensure your shoulders are relaxed, while at that inhale and exhale.
  • Stay in that position for 30 seconds and switch to your other leg.


7. Triangle Pose

This is a standing yoga pose which is also a great yoga sequence. Triangle pose stretches the side of your waist and strengthens your legs.

There are other benefits of triangle pose if done consistently and correctly. These benefits are as follows

  • It improves your overall balance.
  • Increases your confidence and courage.



Here are the steps to perform a Triangle pose.

  • Place your right foot at 90 degrees and your left foot at 45 degrees.
  • Place your right hand on your ankle and lift your left arm up to the ceiling.
  • Look up to the top of your hand and hold your breath for 3 seconds.
  • Repeat on the other side.
  • Do this for 5 breathes on each side.


8. Tree Pose

So many people have asked this question ‘’Will yoga help me lose weight?’’

The answer to this question is “yes” and one of such Yoga exercise is the Tree Pose.

This pose is one of the best yoga poses for beginners.  Tree pose helps to calm the mind and relax the body. It works on almost all the muscle in your body which assists one to lose weight.

Studies have also discovered that Tree pose can relieve some cases sciatica.



Follow these steps below to perform a tree pose:

  • Stand straight. Place your two arms by the side of your body.
  • Place your right foot up and keep your right knee bent
  • Ensure that the sole of your foot is firmly placed flat close to the root of the thigh.
  • Make your left leg straight and find your balance.
  • Then take a deep breath in that position
  • From your side, raise your arms over your head and your palms together.
  • Look straight forward at any object ahead of you.
  • Keep taking a long deep breath and try to stay relaxed.
  • Breathe out and bring down your hands from your side gently. Now, release your right leg gently.
  • Now repeat this pose on the other side.


9. Seated Forward Bend

This is one of the easiest yoga poses for beginners. It is mostly recommended for those with back pain.

This yoga asana provides a stretch which is good and deep enough for the entire body.

It also calms your emotions and nervous system. This stimulates your urinary and reproductive system.



Follow these steps below to perform a seated forward bend:

  • Sit in a folded position and straighten out your legs.
  • Slightly raise your hips from the ground. This will make it easier for you to stretch without feeling pains.
  • Breathe in and straighten up.
  • Breathe out and reach your index and middle fingers to hold your big toes.
  • Move your body over the top of your legs.
  • Fully breathe and lengthen your spine.
  • Stay in that position for 30 seconds.


10. Chair Pose

This is a yoga asana for weight loss. It is called a chair pose because you are to stay in the position of a sitting chair.

The benefits of this yoga exercise are:

Chair pose tones your leg muscle and also strengthens your legs.

It stimulates the diaphragm, abdominal organs and it also stretches the chest and shoulders.


[alert-warning]However, you should never attempt this exercise if you have these conditions:  Headache, Insomnia, and low blood pressure.[/alert-warning]




Follow these steps below to perform a chair pose.

  • Place your feet together and place your arms forward above you.
  • Lower into a squat position and ensure you can still view your feet.
  • Try to slightly move your hips.
  • Try to keep your thighs and lower leg at 90 degrees to the floor.


11. Butterfly Pose

This is also called ‘’Badhakonasana’’ but popularly known as a butterfly pose. This is mainly because of the way the legs are placed during the exercise which gives an appearance of a butterfly flapping its wings.

Butterfly pose is one of the 12 easy yoga poses for beginners.



Here are some of the benefits of a butterfly pose:

  • Helps digestion and intestine movement.
  • It improves flexibility in the hip region and groin.
  • Helps pregnant women to have a smooth delivery if practiced during pregnancy.
  • It improves blood circulation.


Here are steps to follow to perform a butterfly pose:

  • Sit erect and spread your legs out.
  • Bend your knees and place your two legs together
  • Place your legs towards your pelvic area and ensure the sole of your heels touch each other
  • Hold your feet firmly with your two hands. For support, you can place your hands underneath your feet.
  • Inhale deeply, exhale and press your thighs towards the floor downwards. Be gentle when you do this.
  • Begin to flab your legs up and down. You can start slowly and increase it gradually.
  • Slow down to inhale deeply and exhale.
  • Bend forward, keep your chin up and spine straight.
  • Press your elbows on your knees. Push your knees and thighs near the floor.
  • Inhale deeply and bring your torso up.
  • Now, exhale and release your posture. Gradually bring your legs and relax.


12. Bridge Pose

This is a very effective yoga poses for beginners. This yoga asana is quite simple to perform.

The benefits of bridge pose are as follows:

  • Stretches your neck, spine, chest, and hips
  • It improves digestion.
  • Reduces the symptoms of high blood pressure and asthma
  • Reduce a headache and backache.

Steps to follow to perform a bridge pose are listed below:

  • Lay on your back and keep your knees bent and also keep your feet flat on the floor
  • Place your arms flat on the floor and make sure they are close to you.
  • Place your shoulders under your back
  • Keep your knees in alignment with your hip bones.
  • Lift your hips high while you press your palms flat on the floor and relax your neck on the mat.
  • Stay in that position for 30 seconds
  • Repeat this 5 times.




Now you have the yoga poses to get you on your way into the practice. Be aware that keeping this up for a week or two will not give you lasting results. Good form and consistent practice are what will produce the effects you are looking for.

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