32 Best Yoga Poses for Beginners
Asanas for Newbies

Have you ever dreamed of sharing the magic of yoga with others?

Whether you want to deepen your yoga practice or learn to teach, mastering yoga poses for beginners is the perfect place to start. Yoga isn't just about flexibility; it's a journey toward calm, strength, and self-discovery.

In this guide, we'll introduce you to basic yoga poses that will help you connect with your body, mind, and spirit. We designed these foundational poses to give you a strong start, allowing you to grow into more advanced postures over time.

demonstration of Easy pose, Sukhasana in sanskrit

Easy Pose

Sanskrit Name: Sukhasana

beginner, seated, calming

Benefit:

Easy Pose greatly improves the hip joints rotation, strengthen the legs and the upper back and the shoulders. Calm the mind, excellent for centering. Main: Hip Opener, straighten Back, Calmness.

Keys:

Mind the sit bones, lengthen the spine, shoulders relaxed, chin slightly down, back of the neck elongate. If there is discomfort in the knees, allow to keep the knees slightly up or sit on a block.

How to do it:

Sit cross-legged on the floor, with your spine as straight as possible.
Rest your hands on your knees, palms facing upward.
Focus on your breath.

Tip: Use a cushion or folded blanket under your hips if you find it challenging at first to keep your spine straight.

Cautions:

Knee or ankle injuries, sciatica.

Level:

beginner

Type:

seated

Quality:

calming

demonstration of Bound angle pose, Baddha konasana in sanskrit

Bound Angle Pose

Sanskrit Name: Baddha Konasana

beginner, seated, grounding

Benefit:

Bound Angle Pose improves hips and ankles flexibility, tones the leg muscles and strengthen the back. Stretches the groin and the inner legs. Main: Hip Opener ++, Back Strength, Leg Flexibility.

Keys:

Press the sole of the feet together, mind the sitting bones and the inner thighs, lengthen the spine, relax the shoulders. If there is discomfort in the knees, allow to keep the knees slightly up or sit on a block.

How to do it:

Sit on the floor with your legs straight in front.
Bend your knees and bring the soles of your feet together, allowing your knees to drop toward the floor.
Hold your feet or ankles, and gently press your knees down.

Tip: Use blocks under your knees for support if your inner thighs are tight.

Cautions:

Ankle, knees, groin hips injuries or inflammation.

Level:

beginner

Type:

seated

Quality:

grounding

demonstration of Hero pose, Virasana in sanskrit

Hero Pose

Sanskrit Name: Virasana

beginner, seated, calming

Benefit:

Hero Pose creates an intense stretch of the quadriceps and ankles. Posed for practicing pranayama and meditation, improve the circulation in the legs and calm the mind. Main: Relaxing, Rejuvenating knees, Posture improving.

Keys:

Sit between the feet, Elongated the Spine, shoulders back and relax, Mind the knees. Keep on leg extend if you feel discomfort in the knee or sit on the block between your feet.

How to do it:

Kneel on the floor, bringing your knees together and your feet apart.
Sit down between your feet with your heels slightly apart.
Rest your hands on your thighs and sit tall.

Tip: Use a block or bolster under your hips if you feel discomfort in your knees.

Cautions:

Knees or ankle injuries.

Level:

beginner

Type:

seated

Quality:

calming

demonstration of Staff pose, Dandasana in sanskrit

Staff Pose

Sanskrit Name: Dandasana

beginner, seated, grounding

Benefit:

Staff Pose strengthen the spine and the abdominal muscles. Dandasana is the foundation of most of the seated asana. Main: Hamstring, Calves and Hips Stretching. Allows complete body awareness.

Keys:

Feet flex, sitting bones press on the floor, legs engaged, lengthen the spine, shoulders down and relaxed.

How to do it:

Sit with your legs extended straight in front of you, your feet flexed.
Press your hands onto the floor beside your hips.
Engage your core and lengthen your spine.

Tip: Sit against a wall for extra support in keeping your spine straight.

Cautions:

Lower back injuries, sciatica.

Level:

beginner

Type:

seated

Quality:

grounding

demonstration of Diamond pose, Vajrasana in sanskrit

Diamond Pose

Sanskrit Name: Vajrasana

beginner, seated, calming

Benefit:

Diamond Pose increase entire digestive system efficiency, strengthen pelvic muscles, alleviate menstrual disorders, hernia prevention. Main: Ankles, knees, quads muscles stretch.

Keys:

Big toes together, heels touching the side of the hips, spine in long, palms on or above the knees. Do not over twist the ankles, mind the knees, don't arch the lower back.

How to do it:

Kneel with your knees together and feet slightly apart.
Maintain a straight spine by reclining on your heels.
Rest your hands on your thighs.

Tip: Practice this pose after eating to aid digestion.

Cautions:

Knees or ankle injuries.

Level:

beginner

Type:

seated

Quality:

calming

demonstration of Triangle pose, Utthita Trikonasana in sanskrit

Triangle Pose

Sanskrit Name: Utthita Trikonasana

beginner, standing, energizing

Benefit:

Triangle Pose greatly improves hip joints rotation. Strengthen legs, upper back and shoulders. Also improve the digestion and tones the reproductive organs. Main: Hip, shoulder, side of the trunk, waist and abdominal muscle stretch.

Keys:

Feet press, Bend from the hips, Spine long, Keep the chest opened and lifted up, Mind the neck, look to the side if you feel discomfort when you look up.

How to do it:

Stand with your feet wider than your hips.
Turn your right foot out and extend your arms parallel to the floor.
Reach toward your right foot, placing your hand on your shin or ankle, and extend your left arm up.

Tip: Keep your chest open by bringing your shoulder blades toward your spine.

Cautions:

Knees, hamstring, hips, back or neck injuries.

Level:

beginner

Type:

standing

Quality:

energizing

demonstration of Mountain pose, Tadasana in sanskrit

Mountain Pose

Sanskrit Name: Tadasana/Samasthiti

beginner, standing, grounding

Benefit:

Mountain Pose improves the posture and the body awareness. Strengthens the core muscles. Tadasana is the foundation of most of the standing asana. Main: Calmness, Centering, Grounding.

Keys:

Feet press, Legs engaged, Elongates the spine, top of the head toward the ceiling, Shoulders down and relaxed, palm facing forward. Breath lengthen.

How to do it:

Stand with your big toes touching and heels slightly apart.
Press down into all four corners of your feet.
Lengthen your spine and lift your chest.

Tip: This serves as the basis for numerous standing poses. Focus on your breath to stay balanced.

Cautions:

Falls are not uncommon when trying to practice Tadasana with eyes closed.

Level:

beginner

Type:

standing

Quality:

grounding

demonstration of Upward Salute, Urdhva Hastasana in sanskrit

Upward Salute

Sanskrit Name: Urdhva Hastasana

beginner, standing, energizing

Benefit:

Upward Salute improves the posture, stretches the abdomen and tone the nerves and muscles. Main: Elongates the spine, improves the digestion and the confidence.

Keys:

Feet the press, Legs engaged, Spine Elongated, Arms along the ears.

How to do it:

Start in Mountain Pose.
Inhale and raise your arms overhead, keeping your shoulders relaxed.
Bring your palms together and gaze up at your thumbs.

Tip: Make sure to keep your head aligned with your spine to avoid strain.

Cautions:

Blood pressure, neck and shoulders injuries.

Level:

beginner

Type:

standing

Quality:

energizing

demonstration of Half standing forward bend pose, Ardha uttanasana in sanskrit

Half Standing Forward Bend

Sanskrit Name: Ardha Uttanasana

beginner, standing, energizing

Benefit:

Half Standing Forward Bend corrects hyper kyphosis and tones abdominal muscles. Use as a transition pose during the flow. Main: chest opening, strengthen the back, hamstring stretch.

Keys:

Feet press, Legs active, back straight and elongated, tailbone upward, mind the neck compression.

How to do it:

From a standing position, exhale then extend your hips forward.
Place your hands on your shins or the floor, lengthening your spine.
Keep your knees slightly bent if your hamstrings are tight.

Tip: Engage your core to protect your lower back.

Cautions:

Blood pressure, lower back injuries.

Level:

beginner

Type:

standing

Quality:

energizing

demonstration of Chair pose, Utkatasana in sanskrit

Chair Pose

Sanskrit Name: Utkatasana

beginner, standing, energizing

Benefit:

Chair Pose improves posture, tones the nervous system. Reinforce the legs, gluts and abdominal muscles. Stimulates the heart and diaphragm. Main: Overall body stretch/strengthening, energizing.

Keys:

Feet press, knees above heels, tail bone tucked in, arms along the ears, palms together in the full pose.

How to do it:

Stand with your feet hip-width apart.
Inhale and bend your knees, lowering your hips as if sitting in a chair.
Raise your arms overhead.

Tip: Keep your weight in your heels to avoid knee strain.

Cautions:

Ankles, knee or back injury. Arthritis, low blood pressure.

Level:

beginner

Type:

standing

Quality:

energizing

demonstration of Warrior 1, Virabhadrasana in sanskrit

Warrior 1

Sanskrit Name: Virabhadrasana I

beginner, standing, energizing

Benefit:

Warrior 1 improve the rotation of the hips and mobilize the spine. This pose offers a full body stretch and strengthening and improves breathing and circulation.

Keys:

Front knee above heel, Hips facing forward, tail bone tucked in, Legs and core engaged, Chest open and lifted up. Back foot firmly press. Main: Chest Opening, Grounding and Improves Confidence.

How to do it:

Stand with your feet wide apart.
Turn your right foot out and bend your right knee.
Raise your arms overhead, keeping your hips facing forward.

Tip: Square your hips to the front for proper alignment.

Cautions:

Knee or hip injuries, blood pressure or difficulty to balance.

Level:

beginner

Type:

standing

Quality:

energizing

demonstration of Warrior 2, Virabhadrasana II in sanskrit

Warrior 2

Sanskrit Name: Virabhadrasana II

beginner, standing, grounding

Benefit:

Warrior 2 strengthens the legs, shoulders, back and chest muscles. Open the rib cage, invigorate the nervous system, improve hips joint movement. This asana provides a great feeling of grounding and confidence. Main: Hips opener, overall body strength, respiration/circulation.

Keys:

Front knee above the heel, hips facing to the side, tail bone tuck in, arms in a line, shoulders above the hips.

How to do it:

From Warrior 1, open your arms and hips to face the side.
Gaze over your right fingertips.

Tip: Engage your core and keep your shoulders relaxed.

Cautions:

Sacroiliac injury or inflammation. Ankle, knee or hips injuries.

Level:

beginner

Type:

standing

Quality:

grounding

demonstration of Extended side angle pose, Utthita Parsvakonasana in sanskrit

Extended Side Angle Pose

Sanskrit Name: Utthita Parsvakonasana

beginner, standing, energizing

Benefit:

Extended Side Angle Pose stretches side abdominal muscles and strengthen the legs, shoulders, wrists and ankles. Main: Overall stretch the full body, develops stamina.

Keys:

Feet press, Front knee directly above ankle, chest open, back-foot ankle, hip and wrist in line, mind the neck, shoulders away from the ear. Keep the back leg engage.

How to do it:

From Warriors 2, lower your right hand to the floor or a block.
Extend your left arm over your ears, creating a straight line.

Tip: Keep your chest open and avoid collapsing into your lower side.

Cautions:

Ankles, hips, shoulders or neck injuries.

Level:

beginner

Type:

standing

Quality:

energizing

demonstration of Tree pose, Vrksasana in sanskrit

Tree Pose

Sanskrit Name: Vrksasana

beginner, standing, grounding

Benefit:

Tree Pose helps center yourself and build focus. Calm the mind, improve balance and strengthens the supporting leg.

Keys:

Floor foot and leg engaged, Hips facing forward, Foot pressed onto inner the thigh, Spine elongated. Never press the sole of the feet onto the knee, lower down to the calf if you cannot reach the inner thigh. Main: Balance, Concentration, Hip Opener.

How to do it:

Stand on your left foot and bring your right foot to your inner thigh.
Press your palms together at your chest.

Tip: Focus your gaze on a fixed point to help with balance.

Cautions:

Any ankle, knee or hips injuries.

Level:

beginner

Type:

standing

Quality:

grounding

demonstration of High lunge pose, Utthita ashwa sanchalanasana in sanskrit

High Lunge Pose

Sanskrit Name: Utthita ashwa sanchalanasana

beginner, standing, balancing

Benefit:

High Lunge Pose stretches and tones the entire body. Develops the stamina and confidence. Helps to improve the respiratory and circulatory system.

Keys:

The front knee should be directly above the ankle, the tailbone pointing down, the core and legs engaged, and the hips facing forward.

How to do it:

Begin by positioning your right foot forward in a low lunge.
Lift your back knee, raise your arms overhead, keeping your hips squared.

Tip: Engage your core for stability.

Cautions:

Knees, ankles or hips injuries.

Level:

beginner

Type:

standing

Quality:

balancing

demonstration of Equestrian pose, Ashwa sanchalanasana in sanskrit

Equestrian Pose

Sanskrit Name: Ashwa Sanchalanasana

beginner, standing, energizing

Benefit:

Equestrian Pose stretches your back muscles, quadriceps, legs, hips and groin. Improves the functioning of the liver and kidneys. Increases willpower and determination.

Keys:

The front knee should be directly above the ankle, the tailbone tucked in, the core and legs engaged, and the hips facing forward.

How to do it:

Start in a low lunge with your hands on the floor.
Lift your chest and gaze forward.

Tip: Keep your back leg straight for a deeper stretch.

Cautions:

Knees, ankles or hips injuries.

Level:

beginner

Type:

standing

Quality:

energizing

demonstration of Standing Forward Bend, Uttanasana in sanskrit

Standing Forward Pose

Sanskrit Name: Uttanasana

beginner, forward-bend, calming

Benefit:

Standing Forward Pose relieves stress, reduces fatigue and anxiety. Stretches the hamstrings, calves and hips while strengthening the thighs and the knees. Lengthens the spinal muscles. Calm the nervous system. Relaxation, Digestion, Stretching.

Keys:

Bend from the hips, tail bone upward, Keep the spine elongate, belly onto the thighs, face as close to the knees as comfortable. Allow to bend the knees if the spine rounds.

How to do it:

Stand with feet hip-width apart.
Exhale then fold forward from your hips, allowing your head to relax.

Tip: Bend your knees slightly to avoid straining your hamstrings.

Cautions:

High blood pressure, disc herniation or hamstring tears.

Level:

beginner

Type:

forward-bend

Quality:

calming

demonstration of Bridge Pose, Setu Bandha Sarvangasana in sanskrit

Bridge Pose

Sanskrit Name: Sethu Bandha Sarvangasana

beginner, back-bend, calming

Benefit:

Bridge Pose relieves back pain, improves blood circulation, and calms the mind and the nervous system. Back, Legs, and Shoulders Strength, Chest Opener, Spine Flexibility.

Keys:

Feet press, Knees directly above the ankles, Lift from the hips, chest toward the chin, arms support and scapula toward each other. Mind the neck.

How to do it:

Lie on your back with your knees bent and feet on the floor.
Tuck your tailbone and engage your core.
Inhale then lift your hips while pressing into your feet.

Tip: Engage your glutes and keep your knees hip-width apart.

Cautions:

Any neck, shoulders or back injuries.

Level:

beginner

Type:

back-bend

Quality:

calming

demonstration of Half Spinal Twist pose, Ardha matsyendrasana in sanskrit

Half Spinal Twist

Sanskrit Name: Ardha Matsyendrasana

beginner, twist, calming

Benefit:

Half Spinal Twist tones the spinal nerve and improves blood circulation also massages the abdominal organs. Chest, Hips and Lower Back Stretch, Chest Opening, Circulation.

Keys:

Press the sit bones, Spine elongated, Thigh press on the chest, Relax the shoulders, Gaze back.

How to do it:

Sit with your legs extended.
Inhale, bend your right knee and place your foot outside your left thigh.
Exhale then twist to the right, placing your left elbow on your right knee.

Tip: Lengthen your spine before twisting.

Cautions:

Hernia, spine injuries or irritable bowel syndrome.

Level:

beginner

Type:

twist

Quality:

calming

demonstration of Supine spinal twist pose,, Supta matsyendrasana in sanskrit

Supine Spinal Twist

Sanskrit Name: Supta Matsyendrasana

beginner, twist, calming

Benefit:

Supine Spinal Twist massages and tones the abdominal organs and muscles.Relaxing the spine. Stretches the obliques, glutes and chest. Spine and Shoulder Stretching, Relaxing, Improving Digestion.

Keys:

Hip stacked on the top of the other, Lower back awareness, Mind the breath, Shoulders on the floor, arms in one line, do not forceful to put the knee on the floor.

How to do it:

Lie on your back and bring your knees to your chest.
Exhale, lower your knees to one side while keeping your shoulders on the floor.

Tip: This pose helps release tension in your lower back.

Cautions:

cervical (neck) and lumbar (lower back) issues.

Level:

beginner

Type:

twist

Quality:

calming

demonstration of Lord of the fishes, Matsyendrasana in sanskrit

Lord Of The Fishes

Sanskrit Name: Matsyendrasana

beginner, twist, calming

Benefit:

Lord Of The Fishes tones the spinal nerves and improves the range of motion of the spine. Stimulate and tones the abdominal organs. Improves respiratory breathing capacity.

Keys:

The twist should be engaged from the thoracic spine, and the hips facing the front of the mat.

How to do it:

Sit with your right leg bent and your left leg crossed over.
Twist to the left, placing your right elbow outside your left knee.

Tip: Keep your spine tall as you twist.

Cautions:

Migraine, high blood pressure, ankle, hips, knee, shoulders or neck injuries.

Level:

beginner

Type:

twist

Quality:

calming

demonstration of Downward facing dog pose, Adho mukha svanasana in sanskrit

Downward Facing Dog

Sanskrit Name: Adho Mukha Svanasana

beginner, inversion, grounding

Benefit:

Downward Facing Dog creates extension of the entire spine. Calm the nervous system. This pose easily fit into any sequence as it is both a resting pose and a great transition pose. All-over Stretch, Arms, Leg, Core Strength, Improves Digestions.

Keys:

Palms actively pressing on the mat, Keep a natural spine alignment, Rotate the shoulders outward, hips up, knee cap pull, feet parallel, heels slightly opened out.

How to do it:

Begin by positioning yourself on your hands and knees.
Lift your hips toward the ceiling, forming an inverted V shape.

Tip: Press your heels toward the floor for a deeper stretch.

Cautions:

High blood pressure.

Level:

beginner

Type:

inversion

Quality:

grounding

demonstration of Plank pose, Kumbhakasana in sanskrit

Plank Pose

Sanskrit Name: Kumbhakasana

beginner, arm-balance, balancing

Benefit:

Plank Pose helps remaining focused and improves concentration, without which maintaining this pose is not possible. Tone the core, legs, shoulders and arms. Overall Muscle, Toning and Strengthening, Improves the posture.

Keys:

Legs and core engaged, Heels, hips and shoulders in a line, Shoulder blades spread apart. Elongate the back of the neck. Do not let the hips collapses.

How to do it:

Start on your hands and knees, then extend your legs back.
Maintain a straight body alignment from your head to your heels.

Tip: Engage your core and avoid sagging your hips.

Cautions:

Wrists, elbows or shoulder injuries.

Level:

beginner

Type:

arm-balance

Quality:

balancing

demonstration of Upward facing dog pose, Urdhva mukha svanasana in sanskrit

Upward Facing Dog

Sanskrit Name: Urdhva Mukha Svanasana

beginner, arm-balance, energizing

Benefit:

Upward Facing Dog promotes proper deep breathing, improve lung capacity and blood circulation around the body. Tone the core, strengthen the arms, thighs and glutes. Back and Shoulder Strength, Chest Opening.

Keys:

Legs actives and hips off the floor, Elongate the spine, Core engaged, Chest open, Shoulders back in line with the wrists.

How to do it:

Lie on your stomach with your hands under your shoulders.
Press into your hands, inhale to lift your chest and thighs off the floor.

Tip: Keep your elbows slightly bent to protect your joints.

Cautions:

Ankles, wrist, elbows, neck, spine or shoulders injuries. Winged scapula.

Level:

beginner

Type:

arm-balance

Quality:

energizing

demonstration of Side Plank Pose, Vasisthasana in sanskrit

Side Plank Pose

Sanskrit Name: Vasisthasana

beginner, arm-balance, balancing

Benefit:

Side Plank Pose is an excellent preparatory pose for arm balances as it works on the wrists, arms shoulders, core, pelvic floor and balance. Balance, Overall Body Strength, Concentration.

Keys:

Core engaged, Hips lifting up and above each other. Arms in a same line, Maintain balance, Mind the neck.

How to do it:

Start in Plank Pose.
Shift your weight to your right hand and stack your feet.
Raise your left arm toward the ceiling.

Tip: Engage your core for balance.

Cautions:

Wrists, elbows or shoulder injuries.

Level:

beginner

Type:

arm-balance

Quality:

balancing

demonstration of Child pose, Balasana in sanskrit

Child Pose

Sanskrit Name: Balasana

beginner, restorative, calming

Benefit:

Child Pose massages the abdominal internal organs, gently stretches the spine hips and thighs, calms the nervous system and relieves tiredness.

Keys:

Big toes together, sitting on the hills, knees open, spine round, belly between thighs, forehead on the floor, shoulder relaxed.

How to do it:

Kneel on the floor with your knees wide apart.
Take a seat on your heels and extend your arms forward.

Tip: This is a resting pose. Use it whenever you need a break.

Cautions:

Hip, ankle or knee injury, do not strain the neck.

Level:

beginner

Type:

restorative

Quality:

calming

demonstration of Corpse pose, Shavasana in sanskrit

Corpse Pose

Sanskrit Name: Shavasana

beginner, restorative, calming

Benefit:

Corpse Pose relaxes the psychophysiological system. Develop body awareness leading to pratyahara, allow the body to rest and to integrate all the benefits of the asanas.

Keys:

Feet slightly apart hands about 15cm from the hips. Whole body relaxed, palms facing up, eyes closed.

How to do it:

Lie on your back with your arms relaxed by your sides.
Close your eyes and let gravity relax your body.

Tip: Focus on your breath and let go of any tension.

Cautions:

For lower back or hips issues use a pillow under the knees.

Level:

beginner

Type:

restorative

Quality:

calming

demonstration of Reclining bound angle pose or Supta Baddha konasana in sanskrit

Reclining Bound Angle Pose

Sanskrit Name: Supta Baddha konasana

beginner, restorative, calming

Benefit:

Reclining Bound Angle Pose relaxes, calms and restores the entire body. Stretches and expands the inner thighs and groin. Alleviates menstrual pain.

Keys:

The whole body should be relaxed, let gravity work for you. The knees do not need to touch the ground.

How to do it:

Lay on your back with your knees bent and feet together.
Allow your knees to fall open to the sides.

Tip: Place cushions under your knees for extra support.

Cautions:

Lower back pain. Knees or hips injuries.

Level:

beginner

Type:

restorative

Quality:

calming

demonstration of Garland pose, Malasana in sanskrit

Garland Pose

Sanskrit Name: Malasana

beginner, preparatory, calming

Benefit:

Garland Pose trengthens the knees and hips. Build flexibility to the muscles of the back. Hips, shoulders and chest opener. Supports the reproductive system and helps in relieving menstruation pain.

Keys:

Keep the spine elongated, the shoulders open, and the tailbone pointing down.

How to do it:

Stand with your feet wider than your hips.
Squat down, bringing your hands together at your chest.

Tip: Keep your heels on the floor for stability.

Cautions:

Ankles, knee or hips injuries. Weak lower back.

Level:

beginner

Type:

preparatory

Quality:

calming

demonstration of Table pose, Bharmanasana in sanskrit

Table Pose

Sanskrit Name: Bharmanasana

beginner, preparatory, grounding

Benefit:

Table Pose gently stretches and warms up all the muscles and joints of the body. Improves the posture and the body awareness. Balances, prepares the body and mind. Relieve the tensions.

Keys:

Knees and shoulders directly above ankles and wrists respectively, knees, hips and shoulders aligned. Spine elongated.

How to do it:

Start on your hands and knees with your shoulders over your wrists.
Keep your back flat and gaze down.

Tip: This is a fantastic starting point for Cat Pose and Cow Pose.

Cautions:

Wrist or shoulder injuries.

Level:

beginner

Type:

preparatory

Quality:

grounding

demonstration of Cow pose or Bitilasana in sanskrit

Cow Pose

Sanskrit Name: Bitilasana

beginner, preparatory, grounding

Benefit:

Cow Pose gently stretches and warms up the spine, hips, shoulders and neck. Especially the front body. Improves mobility and stability of the body joints. Awakes the body and develops awareness.

Keys:

Pull the shoulders away from the ears, mind spine compression, stay grounded, and keep the body weight centered.

How to do it:

From Table Pose, inhale and lift your tailbone toward the ceiling.
Drop your belly and look up.

Tip: Coordinate your breath with your movement.

Cautions:

Wrist, shoulders, neck or back injuries.

Level:

beginner

Type:

preparatory

Quality:

grounding

demonstration of Cat pose or Marjariasana in sanskrit

Cat Pose

Sanskrit Name: Marjariasana

beginner, preparatory, grounding

Benefit:

Cat Pose gently stretches and warm up the spine, hips, shoulders and neck. Especially the back body. Improves mobility and stability of the body joints. Awakens the body and mind awareness. Stimulate the abdominal organs.

Keys:

Pull the shoulder blades away from each other. Push the floor away with your hands and knees, and keep your body weight centered. Spine rounded.

How to do it:

From Cow Pose, exhale and round your spine.
Tuck your chin toward your chest.

Tip: Alternate between Cat Pose and Cow Pose for a gentle spinal warm-up.

Cautions:

Wrist, shoulders or neck injuries.

Level:

beginner

Type:

preparatory

Quality:

grounding

Conclusion:

Starting your yoga journey with these 32 beginner-friendly poses is the perfect way to build a solid foundation. Each asana offers unique benefits, helping you develop flexibility, strength, and mindfulness at your own pace.

Remember, yoga is a personal practice—progress comes with consistency and patience.

Whether you're looking to improve your physical health, reduce stress, or explore a new way of connecting with yourself, these beginner poses are a wonderful place to start. Roll out your mat, embrace the journey, and enjoy discovering the transformative power of yoga!

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