The Best Yoga Poses For Beginners

The Best Beginner Yoga Poses | Types of Yoga Poses | Creating a Yoga Routine for Beginners | In Conclusion | FAQs

Page last updated: 27/10/26

Yoga is a practice which incorporates the body, spirit, and mind. There are several types of yoga and each can be challenging in its own way.

For anyone who has never done yoga before, it can be difficult to know where to start or what type of yoga to try. Some yoga poses look complex and rely on a great deal of strength and mobility, and even the terminology can seem daunting when you're new. 

There are huge mental and physical benefits to practising yoga, so it is well worth starting even if you are nervous. According to the NHS, there is evidence that regular yoga practice can help with aches and pains (including lower back pain), stress, and depression, while a peer-reviewed research review links regular yoga practice to improved flexibility, balance, and mental health. Even practising just 10 minutes of yoga a day will help you see a difference, including:

• Improved balance
• Better posture
• Increased full body strength
• Improved flexibility
• Improved mental health
• Reduced stress

In this blog, PureGym Personal Trainer and Yoga Teacher Drew Ash shares the best yoga poses for beginners, explains the main types of yoga poses and answers the questions new yogis ask most when it comes to poses. If you need more information beyond poses, you can also find more general advice in our beginner yoga FAQs.

All you need to get started is some space, a yoga mat or soft floor, and the willingness to try. If that sounds like you, welcome to the world of yoga.

“Yoga is for everyone who is willing to show up.”

Beginner yoga poses at a glance

• This guide covers 11 basic yoga poses for beginners, chosen by a PureGym PT and yoga teacher to build strength, mobility, and stability.
• Hold each pose for around 30 seconds, with 15–30 seconds to move between them, and practice the sequence 2–3 times a week.
• All you need is some floor space and a yoga mat or soft surface.
• Flexibility is something yoga builds over time, so you can start these poses at any level — bend your knees and use blocks or a chair where needed.
• Most poses fall into a handful of types — standing, seated, balancing, backbends, forward folds, twists, inversions, and resting poses.
• Gentle yoga can be adapted for bad backs, pregnancy, older adults, and joint pain — see the FAQs below for what to check first.

The best beginner yoga poses

There are hundreds of asanas (yoga poses) out there, and plenty are suitable for beginners. Below are 11 asanas that build a solid foundation in the physical practice of yoga. These yoga exercises for beginners can be combined into a simple routine that develops strength, mobility, and stability, and starts to explore the practice of looking inward. Try spending 30 seconds in each pose, and 15-30 seconds transitioning between poses.

Some of these yoga poses for beginners may feel challenging at first, but they provide the tapas (stimulus to elicit change) needed to improve your physical and mental state.

Mountain Pose (Tadasana)

Although it might not look like it does much, the Mountain Pose actively engages your whole body. It improves body awareness and alignment, builds composure, and develops strength and stability through the central axis, which can improve posture.

• Stand with your feet together, or hip width apart if you struggle with balance, with your arms held down by your sides.
• Roll your hips so they are stacked in line with your ankles and pull your shoulders back and down.
• Pay attention to the position of your body throughout. Your spine should be neutral, knees soft and chest open.

Upward-Facing Dog (Urdhva Mukha Svanasana) 

Upward-facing dog might already be familiar, as it is often used by non-yogis as an upper body stretch. This back-bending pose opens the chest, engages the core, strengthens the back muscles and lengthens the spine.

• Start by lying prone (on your stomach) on your mat, with the soles of your feet facing the ceiling.
• Bring your hands to your lower ribs, palms flat on the floor.
• Push through your hands to lift the chest off the ground and slide your weight forward.
• As you push up, focus on lengthening your body from the soles of your feet, through the spine, to your shoulders.

Downward-Facing Dog (Adho Mukha Svanasana)

Downward-facing dog is another famous yoga pose, and one which has many benefits! This asana stretches and lengthens the posterior chain — the muscles along the back of your body — and is particularly great for stretching out tight hamstrings. It also strengthens the shoulders and improves posture. As an inversion pose (your head is lower than your heart), it can increase blood circulation too.

• Place your hands flat on the floor, shoulder-width apart, with your feet hip-width apart.
• Extend your legs up to shift your hips towards the ceiling while bringing your head in between your arms. As you shift your upper body down, broaden the shoulders.
• Keeping a soft bend in your knees, lengthen your heels towards the ground as far as you can — they don't need to touch the floor.
• The downward dog often comes straight after upward dog. Once you are happy doing both poses, try transitioning seamlessly between the two.

Standing Forward Fold (Uttanasana)

Standing forward fold, or standing forward bend, is another inversion pose which stretches and lengthens the posterior chain, improves blood flow and digestion, and stimulates the abdominal organs. 

• Stand with your feet together, then lean forward at the hips and place your hands on the ground, bending your knees if needed.
• Rest your neck and head and gaze out between your legs.
• Depending on your mobility, you may find you have to bend your knees and only place your fingertips on the floor. As you continue to practice yoga, this should improve.

Warrior 1 (Virabhadrasana A)

Warrior 1 is one of the images most associated with yoga asana, and for me it's the first image that always comes to mind. This pose can be changed up and progressed in multiple ways, so it's perfect for beginners and seasoned practitioners alike. It helps to build strength in the quads and lengthens the back, hip flexors, and spine.

In vinyasa (a flowing style of yoga), it's common to enter Warrior 1 from downward-facing dog:

• Lunge forward and place your right foot on the outside of your right hand. The wider the stance, the more balance you will have.
• Take your hands off the floor, place your palms together, then raise your arms overhead and lift your torso. Your shoulder blades should be open and away from your spine.
• Press your right knee forward, making sure to keep both heels firmly on the floor.
• Gaze straight ahead, upwards, or towards your hands.
• Repeat on the other side. As you become more adept at yoga, you can increase the depth of both your lunge and your backbend.

Four-Limbed Staff (Chaturanga Dandasana)

Also known as low plank, this is another asana which can be varied in multiple ways depending on your ability. It helps to develop full body strength, particularly in the anterior chain (the front of the body), shoulders, arms, and core. It also helps to bring awareness to bandhas (energetic locks) in the body. Four-limbed staff is typically entered following a high plank pose:

• Push forward through your toes to shift your weight forward.
• Lower your chest to the ground, keeping your elbows hugged to your ribs. Your body should run in a straight line from your heels to your shoulders.
• To make this more challenging, lower your knees until they hover an inch off the floor. To make it easier, you can do the pose with both knees and toes on the floor.

Upward Salute (Urdhva Hastasana)

Urdhva Hastasana goes by many names, including Upward Salute and Raised Hands Pose. It's a standing asana that stretches and lengthens the front and side of the body, strengthens the back, and improves balance. In vinyasa, a style of yoga, Urdhva Hastasana is the asana which all sequences start from, so it's a great pose to get under your belt if you want to try different types of yoga.

• Start in Mountain Pose (Tadasana).
• Lengthen up through your back and lift your arms overhead, arms wider than shoulder-width apart, with your palms facing towards each other. You can also bring your palms together overhead.
• Look up through your arms, or toward the thumbs if your hands are pressed together.
• Make sure you lengthen the spine, rather than bend it, and focus on engaging your posterior chain.

Extended Triangle (Utthita Trikonasana)

This is another asana that can be modified to make it suitable for both beginners and seasoned yoga practitioners - for example, by using a chair or yoga block to reduce or increase the height. It's great for developing both strength and flexibility in the shoulders, legs, spine, and hips, and can help to improve posture and balance.

• Start in mountain pose, then step your feet out so they are about twice as wide as your hips.
• Turn your right foot outwards to around 90 degrees, and your left foot inwards around 45 degrees.
• Lean forward to bring your right hand down towards the ground by your right foot, while keeping a soft bend in the right knee. If you are unable to reach the ground, place your hand as far down your right leg as possible.
• Twist your torso and raise your left hand toward the sky, and then gently turn your head to look towards your left hand.
• Repeat this on your left side.

Revolved Triangle (Parivrtta Trikonasana)

The Revolved Triangle Pose is great for lengthening the spine and strengthening the legs and hips, and it also helps to stimulate digestion and can improve abdominal organ function. This asana can be modified to suit your ability — for example, by using a chair or raising your back heel off the floor to make it less challenging.

• Stand tall, then step your right foot around 3ft forward, then turn your right foot out and left foot in.
• Gently twist your torso and bend your right knee to bring your left hand down to the ground.
• Lift your right hand to the sky with your arm straight and turn your head to face it.
• Repeat on the other side.

Easy Pose (Sukhasana)

For many, one of the reasons to practice yoga is to spend time just being in their body. We live in a world full of distractions and commitments, and sitting still and just being in our bodies can be an uncomfortable experience. Practising sukhasana can help to relax your mind and improve your ability to just be. It also helps to lengthen the spine and open the hips, and can improve your body posture.

• Sit on the floor with your legs crossed and your shoulders stacked above your hips, eyes closed.
• Spread your shoulders and lengthen your back, then place your hands on your knees or in your lap and relax your arms.

Corpse Pose (Savasana)

Savasana is the final pose of almost every yoga flow. While it looks simple, there's more to this asana than simply lying down. The purpose of Corpse Pose is to completely relax while still being aware. Practising savasana can help to condition your body to let go of mental and physical stress.

• Lie on your back with your legs and arms extended out slightly to the sides. Close your eyes.
• With each breath, focus on releasing tension from your body, starting from your head and working your way down to your feet.

Types of yoga poses

Once you know a few poses, it helps to understand how they group together. Most yoga poses (including all 11 above) fall into a handful of types, and a well-rounded beginner routine includes a mix of all of them. Knowing the types also makes classes easier to follow, as teachers often build sequences around them. (This is different to the types of yoga, like hatha and vinyasa, which describe styles of practice rather than individual poses.)

Standing poses. The foundation of most beginner routines. Poses like Mountain Pose and Warrior 1 build leg strength, improve posture, and teach the alignment used in almost every other pose.

Seated poses. Poses like Easy Pose open the hips and lengthen the spine. They're often used for breathing exercises and winding down, and they're a comfortable starting point if standing work feels tiring.

Balancing poses. These challenge you to hold your weight over a smaller base, which trains core strength, stability, and focus. Beginners can practice near a wall for support.

Backbends. Poses like Upward-Facing Dog open the chest and strengthen the muscles along the spine — a useful counter to long days spent sitting. Start with gentle versions and build up gradually.

Forward folds. Poses like Standing Forward Fold stretch the whole back of the body, from calves to neck. These types of yoga stretches tend to feel calming, and bending your knees makes them accessible at any level of flexibility.

Twists. Rotating poses like Revolved Triangle improve spinal mobility and can aid digestion. Move into them slowly and never force the rotation.

Inversions. Any pose where your heart is higher than your head, which can improve circulation. Advanced inversions include headstands, but Downward-Facing Dog is a beginner-friendly place to start.

Resting poses. Poses like Corpse Pose give your body time to absorb the work you've done and help you relax. Most sessions end with one.

Creating a beginner yoga routine

The 11 poses above can be combined into a simple beginner yoga routine — run through them in order, spending around 30 seconds in each pose and 15–30 seconds moving between them.

This yoga routine can be carried out at any time of day. Practising in the morning can be a great way to energise your body and mind for the day, while practising in the evening can help to unwind from the mental and physical stresses of the day.

If your goal is to improve your strength and flexibility, try practising this sequence 2-3x a week. As you get more confident and comfortable with these poses, you can try different asanas. 

Going to a yoga class, or working with a PT like myself who is accredited, is a great way to practice new sequences and get more out of your yoga. We also offer advice on some of the best yoga poses for core strength here. 

If you enjoy yoga, you might also want to try calisthenics training, a type of bodyweight training that improves strength, flexibility, and mobility, or Pilates — you can read about the difference between yoga and Pilates here.

In conclusion

Yoga is one of the simplest, lowest-impact ways to look after both body and mind. Practising the 11 beginner poses above just 2–3 times a week can improve your balance, posture, flexibility, and full body strength, while the slower pace and focus on breathing help to reduce stress and support your mental health. As you get to know the different types of poses — standing, seated, balancing, backbends, forward folds, twists, inversions, and resting poses — building your own routine or following a class gets easier. And because every pose can be adapted, it's a practice that grows with you, whatever your age, fitness level, or flexibility.

Beginner yoga poses FAQs

Which are the easiest yoga poses to start with as a beginner?

Mountain Pose, Easy Pose, and Corpse Pose are the easiest places to start — one standing, one seated, one lying down, and none of them needs strength or flexibility. They teach the basics every other pose builds on: alignment, posture, and breathing. Once those feel comfortable, add Downward-Facing Dog and Standing Forward Fold, then work through the rest of the routine above at your own pace.

Can I do beginner yoga poses if I'm not flexible?

Yes. These poses are chosen with complete beginners in mind, and flexibility is something yoga builds over time. Bend your knees in forward folds, use a yoga block or chair in poses like Extended Triangle, and hold each pose for a shorter time to begin with. Practice consistently, and you'll notice your range of movement improving within a few weeks.

How can I adapt yoga poses to make them easier as a beginner?

Most yoga poses have an easier version. Bend your knees in forward folds, drop your knees to the floor in Four-Limbed Staff, and use a wall, chair, or yoga block for support in poses like Extended Triangle. You can also hold each pose for less time and build up gradually. A good yoga teacher will offer these modifications in class, so don't be afraid to ask.

Can I do these beginner yoga poses if I have a bad back?

Often, yes — the NHS lists yoga among the activities that may help ease back pain. Start gently, keep your knees soft in forward folds, and skip anything that makes your pain worse. Our yoga poses for lower back pain are a good place to start. If you have an existing back condition or persistent pain, check with a GP or physiotherapist before starting.

Can I do these beginner yoga poses if I have joint pain or arthritis?

Gentle yoga is often suitable for people with joint pain or arthritis. Research from the Johns Hopkins Arthritis Center found that regular, modified yoga practice is safe and can improve pain, flexibility, and mood. Stick to low-impact poses, use props like blocks and chairs, and stop if a movement hurts. Check with your GP or physiotherapist before starting so you can adapt the poses to your condition.

Are beginner yoga poses safe during pregnancy?

Many yoga poses are safe during pregnancy with a few changes. The NHS advises keeping up activities like yoga for as long as you feel comfortable, but avoid lying flat on your back for long periods after 16 weeks (which affects poses like Savasana), and skip deep twists and anything on your stomach. Pregnancy yoga classes are a great option, and always check with your midwife or GP first.

Is beginner yoga suitable for older adults?

Yes, yoga ticks all three boxes in the NHS physical activity guidelines for older adults, which recommend activities that improve strength, balance, and flexibility. Start with gentle poses, take your time, and use support where needed — our chair yoga guide is a good option if getting up and down from the floor is difficult. If you have a health condition or haven't exercised in a while, check with your GP first.

Ready to give yoga a go? Find a yoga class at your nearest PureGym, or book a session with one of our Personal Trainers to build a practice that works for you.