Skip to main content
  1. Home
  2. Wellness

8 easy yoga poses anyone can master

By

Yoga can be a great way to relax and practice mindfulness. However, it can also feel intimidating to the uninitiated. TikTok videos and advertisements for the latest yoga apparel often showcase people doing seemingly impossible poses, like headstands and balance ansanas.

While those poses are part of advanced practices, there are many yoga moves for beginners. Even modest yoga practices have enormous benefits, including increased heart health, better sleep, less stress, more flexibility, and pain relief.

Recommended Videos

Consider this your guide to getting started with or diving back into yoga.

Image used with permission by copyright holder

Tips for starting a yoga routine

Sometimes, the first step is the hardest. Try these tips to get the most out of your first few yoga sessions.

  • Focus on acceptance, not expectations. Chances are, you’re not going to be as bendy as your instructor. Yoga is about accepting yourself and trusting the process, not competing.
  • Tune into your breath. Yoga is a mind-body exercise. At first, even easy yoga poses may feel challenging. Focusing on your breath can help you reap many benefits, such as stress relief.

a woman in child's pose on a pink mat

Yoga Moves for Beginners

While it’s good to challenge yourself, starting with simpler poses will make your practice more accessible and prevent you from getting so frustrated you stop doing yoga.

Related

Downward-Facing Dog

A hallmark of any yoga practice, Downward Facing Dog benefits the arms, shoulders, calves, and hamstrings.

  1. Inhale. Get onto all fours on your mat with wrists and shoulders in one line. Situate knees directly under the hips.
  2. Exhale. Curl your toes under so they are in contact with the floor. Lift your hips as you straighten your legs. Keep hands firmly rooted on the ground with fingers spread wide. Roll shoulders back and down and shift your hips back. Hold the pose as long as comfortable.
  3. Inhale. Slowly return to all fours.

Cobra

Unlike Upward Facing Dog, your pelvis and legs remain on the mat in Cobra. The pose works the hamstrings, glutes, spinal extensors, and muscles in the upper back.

  1. Lie face down on the mat with palms flat and directly underneath the shoulders. Elbows should be bent.
  2. Keeping pelvis and lower ribs on the mat, inhale as you lift your chest off the mat.
  3. Roll your shoulders back and down, ensuring elbows are still grazing the side of your body. Maintain a neutral neck position as you gaze softly at the mat.

Mountain

Mountain Pose is a foundational standing move that can help you relax and establish better posture.

  1. Stand tall on your mat with feet parallel and hip-width apart. Your hips, legs, and feet should be in one line.
  2. Distribute weight evenly on your feet. Press into your heel and the ball of the foot at the base of your big and pinky toes. Bring your belly button in towards your spine.
  3. Elongate the spine by dropping your tailbone and rolling the shoulders back and down.
  4. Relax your arms at your sides. Breathe.

Tree

A step up from Mountain Pose, this yoga move focuses on balance and can be modified for any level.

  1. Stand in Mountain Pose.
  2. Bend your right knee, and place the bottom of your right foot on any part of the left leg, avoiding the ankle and knee.
  3. Fold hands in prayer. Breathe as you remain there for 10 breaths or as long as you can.
  4. Repeat on the other side.

Cat-Cow

This easy yoga pose engages the abs and can reduce back pain.

  • Get onto all fours, with wrists directly under the shoulders and knees directly under the hips. Pull your belly button in towards the spine to engage abs.
  • Exhale as you round your spine towards the ceiling by curving your shoulders and upper back. Tuck your chin towards your chest, and keep your core engaged. The goal is to imitate a cat with an arched back.
  • Inhale as you smoothly transition to cow pose by letting your spine relax and curve toward the floor. Now is the time to let your core muscles relax. Gently lift your head to gaze towards the ceiling.
  • Repeat several times.
  • As you become more comfortable, you can transition between cat-cow and downward dog.

Warrior I

This pose works the whole body, from the ankles to the shoulders, and promotes alignment.

  • From Mountain pose, step forward with your right leg to make a right angle. Your thigh should be parallel to the floor and your knee and ankle should be in one line.
  • Gently adjust your left foot, so it forms a 45-degree angle with the mat. Keep your left leg straight by engaging your left thigh.
  • Inhale and raise your arms so they are parallel with the floor. Hold for five breaths.
  • Repeat on the opposite side.

Child’s Pose

This simple yoga pose promotes relaxation.

  1. Kneel on the floor with knees hip-width apart, toes touching, and glutes gently resting on your feet.
  2. Exhale. Bend forward, bringing your torso to your thighs and extending your arms out in front of you with palms facing down.

Savasana

Sav2asana typically happens at the end of any yoga practice, regardless of the level.

  • Lie down on your mat with legs outstretched.
  • Place your arms on the floor with hands facing up towards the ceiling.
  • Close your eyes and breathe.

Apps and videos for beginner yogis

If you’re looking to do yoga from the comfort of your home, many yoga apps and videos can help. Give these a try:

Yoga can help build physical and mental strength and flexibility. It can also help you relax and reduce anxiety and depression. Even modest, beginner’s practices can be beneficial to your health.

When starting a yoga practice, focus on your breath and small wins rather than what the person next to you can do.  Remember, it’s about being the best version of yourself. Easy yoga poses, like Cobra Pose and Mountain Pose, are great ways to start and can help you build up to more challenging poses later if you’d like.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Editors’ Recommendations

Topics
BethAnn Mayer
BethAnn Mayer
Contributor
Beth Ann's work has appeared on healthline.com and parents.com. In her spare time, you can find her running (either marathons…
6 yoga poses to relieve tight hips and backs
a woman in pigeon pose

Whether you have pandemic posture or have been engaging in heavy lifting lately, you may have noticed pain in your hips and back. This pain can affect your ability to work out — or work at all — because it can decrease mobility. Stretching the hips and back can provide some relief.
Any targeted stretches can help, but experts say that yoga can be especially beneficial. Yoga strengthens and stretches your muscles. Regular practice can reduce pain and tension, increase flexibility, and improve mobility. Many videos on YouTube can take you through an entire routine, but you can do yoga for hips and backs by running through a few poses on your own. Here are six to try out.

Pigeon pose
Why does pigeon pose help?
If you’ve been sitting for long periods or cycling, you may notice some tightness in your glutes. This isn’t just a (literal) pain in the butt — it can affect your hips and back, too. Pigeon pose stretches the glutes while also opening the hips, enhancing your range of motion in the process.

Read more
Getting your downward dog on: 5 great yoga bottoms for men
a man in child's pose on a black yoga mat

Yoga is for nearly everybody, regardless of gender identity, age, or level of flexibility. Studies share it can reduce stress, improve sleep, and even boost men’s sex lives.
These days, we have so many different ways to do yoga. You can go to a studio or stream a class on YouTube, Amazon Prime, or an app like Daily Yoga or Yoga Studio. However, before getting into a downward dog, you’ll want to get into some comfortable clothes. The good news: There is no shortage of men’s fitness wear.
You don’t want to grab just any old workout gear, though. There’s clothing specifically designed for yoga that will help you get the most out of your practice. Though you want to be comfortable, baggy apparel can impede movement. Items that are form-fitting but able to adapt to your movement are best. If you’re ready to say “ohm,” try one of these pairs of yoga bottoms for men.

Nike men's Dri-FIT yoga pants
Nike designed these new yoga pants with a unique Dri-FIT technology that keeps the sweat off your skin, leaving you feeling dry and comfortable. That makes these yoga bottoms ideal for hot or outdoor summer yoga sessions. They’re so relaxed, soft, and breathable you’ll be tempted to stay in them all day — and many buyers do. However, they’re not too baggy, so you’ll be able to flow through vinyasa without issue. The pants also boast a pocket, perfect for stashing loose change, keys, or your cellphone. They come in four colors (galactic jade, off noir, khaki, and smoke gray) and sizes ranging from small to 2XL tall, making them accessible to a wide variety of yogis.

Read more
Here’s why you shouldn’t leave your yoga class before savasana
woman in savasana pose on blue yoga mat

There are many different types of yoga, from sweat-inducing hot yoga to more relaxed restorative practices. However, there’s one thing each session has in common: It ends with savasana. If you’ve ever done yoga, you likely know what it is: You lie on the floor, close your eyes, and breathe for 30 seconds or more.
Also known as corpse pose, the list of savasana benefits is a long one. Without understanding these advantages, you might be tempted to cut out of class (or X out of it, if you’re streaming one on YouTube or Amazon Prime) before completing the pose. Lying motionless might seem like a luxury when you have other responsibilities. Take a look at the benefits of corpse pose; you just might change your mind about skipping savasana.

The mental health benefits of savasana
Though there aren’t peer-reviewed studies specifically on corpse pose, it’s not a stretch to say it’s a form of meditation. Think about it: You’re lying still, focusing on your breathing, and cultivating mindfulness. There is a good bit of research on meditation and the many perks you can gain from practicing it. These benefits can also apply to corpse pose.

Read more