The ultimate yoga starter pack: 5 beginner yoga poses

Between the pretzel shapes, the confusing names and the many styles of yoga, walking into a yoga class can feel pretty intimidating. But there’s a secret! You have likely already done yoga today without even realizing it. If you stretched your arms overhead to wake up this morning, you nailed your first pose because these shapes are simply based on the natural ways our bodies are meant to move.

“Yoga is one of the gentlest ways to reintroduce movement because it encourages people to meet their bodies exactly where they are,” says Vania Garcia, a RYT 200 registered yoga teacher based in Berlin. Yoga works well for beginners wanting to develop a workout routine because it combines gentle strength, mobility, flexibility and breath awareness in a way that’s easy to adjust from day one. “Rather than pushing past limits, yoga emphasizes listening, self-respect and working within what feels available on any given day.”

Research has linked regular yoga practice to improvements in balance, mobility and stress regulation, but many beginners notice changes long before anything measurable happens. “What I hear most often from beginners is a reduction in everyday aches, especially in the back, neck and shoulders, along with increased joint mobility,” Garcia says. Posture feels different. Breathing slows down. You start to notice where you’re holding tension — and when that tension starts to creep in.

And unlike high-impact workouts that can lead to soreness and overtraining, yoga is generally low-impact and is very adaptable. “Every pose has modifications,” says Jem Mantiri, a RYT 500 registered yoga teacher. “So whether you’re new to exercise, recovering from an injury or just out of practice, yoga can be adapted to meet you where you are.”

Below are five beginner-friendly yoga poses that move from standing to seated, creating a simple sequence you can practice at home. Garcia adds that most yoga classes begin and end with guided relaxation, gently “sandwiching” more strenuous movement between moments of rest — a structure that helps beginners associate movement with ease rather than pressure.

Each pose can be modified or supported with props, making it accessible whether you’re stepping onto a mat for the first time or easing back into your regular yoga routine.

Mountain pose (tadasana)

Mountain Pose might look like you’re simply standing there, but it’s one of the most important foundational poses in yoga. It’s the starting point for many standing poses, and a place you’ll find yoga teachers returning to again and again to reset posture, balance and, most importantly, your breath.

How to do it

1. Stand tall at the top of your mat with your big toes together and heels slightly apart. This is the traditional starting position for Mountain Pose, but if it feels unstable, separate your feet to hip width apart.

2. Spread all ten toes wide, then place them down evenly. Feel your weight grounded equally through the heels and balls of your feet, rather than tipping forward or back.

3. Gently engage the front of your thighs so your legs feel active. If your knees tend to lock, keep a slight bend instead of forcing them straight.

4. Allow your pelvis to sit in a neutral position — not tucked and not arched — so the spine can rise naturally above it.

5. Lengthen upward through your spine. Think of growing taller rather than stiffening the spine into an upright position.

6. Lightly engage your abdominal muscles to support your torso, without gripping or holding your breath.

7. Roll your shoulders up, then back and down, allowing your chest to open to the space in front of you while your neck stays relaxed.

8. Let your arms rest naturally by your sides, palms facing inward.

9. Keep your chin level and your neck long, as the crown of your head lifts upward.

10. Take 5 to 10 slow breaths, standing tall and active. Notice how much effort it takes to simply stand upright with awareness.

Warrior 1 (virabhadrasana I)

Warrior I is a strong standing pose that builds strength in your legs and stability in your hips and upper body. You’ll learn how to ground down through your lower body while lifting upward through your spine and the crown of your head.

How to do it

1. Begin in Mountain Pose at the top of your yoga mat.

2. Step your left foot back about 3-4 feet. Keep your right foot pointing forward and turn your left foot out slightly so the heel can root down.

3. Squeeze the glute of your back leg to stabilize your hips. Root your front foot firmly into the floor through the heel and ball, and press down through the outer edge of your back foot to create a solid base.

4. Bend your right knee so it roughly aligns with your ankle. If this feels intense, shorten your stance or bend the knee less.

5. Aim your hips toward the front of the room, but only go as far as feels good. Don’t worry about squaring them perfectly since maintaining a steady base matters much more than forcing a specific shape.

6. Gently engage your legs so they feel supportive and strong, without gripping the yoga mat.

7. Lengthen upward through your spine as your torso stacks over your hips.

8. Lift your arms overhead, keeping your shoulders relaxed and away from your ears. If your shoulders feel tight, keep your hands on your hips instead.

9. Let your chest lift while your ribs stay soft, and let your navel draw toward your spine. Avoid arching your lower back.

10. Keep your gaze forward or slightly upward, whichever feels more comfortable for your neck.

11. Take 5 to 10 slow breaths, then step back to Mountain Pose and switch sides.

Downward facing dog (adho mukha svanasana)

Downward Facing Dog is often regarded as a resting pose, but for beginners, it can feel surprisingly challenging. The secret is to bend your knees if you need to, because the priority is lengthening your spine rather than forcing your heels to touch the mat.

How to do it

1. Start on your hands and knees in tabletop position, with your wrists under your shoulders and your knees under your hips.

2. Spread your fingers wide and press evenly through your palms, especially through the base of the index fingers and thumbs.

3. Tuck your toes and lift your hips up and back, coming into an inverted V shape.

4. Bend your knees generously so your spine can lengthen. Think more about lifting your hips than straightening your legs.

5. Press the floor away with your hands as you allow your chest to move back toward your thighs.

6. Allow your head to rest naturally between your biceps. There’s no need to hold it up, so try to release all tension in your neck.

7. Gently draw your shoulders away from your ears and toward your hips, creating space around the neck.

8. Reach your heels toward the floor, but don’t worry if they don’t touch. If your hamstrings or lower back feel tight, keep your knees bent throughout the pose.

9. Keep your weight evenly distributed between your hands and feet, rather than dumping it into your wrists and shoulders.

10. Take 5 to 10 slow breaths, then lower your knees back down or move into Child’s Pose to rest.

Child’s pose (balasana)

Child’s Pose is a popular resting pose that gives your body a chance to pause and reset. It’s often used between more active poses in a sequence and can be returned to at any point during a yoga practice when you need a break.

How to do it

1. Start on your hands and knees in tabletop, with your wrists under your shoulders and your knees under your hips.

2. Bring your big toes together and let your knees widen slightly. If your hips or knees feel tight, keep the knees closer together.

3. Sit your hips back toward your heels as you fold your torso forward.

4. Let your forehead rest on the mat. If it doesn’t comfortably reach the floor, place a folded blanket, block or pillow underneath for support.

5. Stretch your arms forward with your palms down, or let them rest alongside your body if that feels more relaxing for your shoulders.

6. Allow your chest and belly to soften toward your thighs. If sitting back on your heels feels uncomfortable, place a folded blanket or bolster between your hips and heels.

7. Relax your neck, jaw and shoulders, allowing gravity to do most of the work.

8. Breathe slowly and evenly, feeling your breath expand into your ribs and back body.

9. Stay here for as long as you like — anywhere from a few slow breaths to a minute or more.

Easy pose (sukhasana)

This simple seated position is often used at the beginning or end of a yoga practice. It encourages stillness and a moment to notice how your body feels after moving through a yoga sequence.

How to do it

1. Sit on the mat and cross your legs comfortably, letting your knees fall outward.

2. If your knees lift higher than your hips or your lower back rounds, sit on a folded blanket, cushion or yoga block to elevate the hips slightly.

3. If crossing your legs is uncomfortable, try sitting with one leg extended, switch the cross of your legs midway through the pose or sit on a chair with both feet planted on the floor.

4. Ground down evenly through your sit bones and rest your hands on your thighs or knees, palms facing up or down.

5. Lengthen upward through your spine, stacking your head gently over your shoulders and hips.

6. Keep your chin level and your neck long, without forcing your head into position.

7. Close your eyes or soften your gaze.

8. Take slow, steady breaths, noticing the natural rhythm of your breath without trying to change it.

9. Stay here for several breaths, or as long as it feels comfortable.

Helpful yoga tools for beginners

You don’t need much equipment to start yoga, but a few well-chosen tools can support you while you master the basics of alignment and body awareness. “Using props early on can make yoga feel far more accessible,” says Caroline Klebl, PhD, an internationally recognized Ashtanga yoga instructor and RYT teacher trainer. They can also help build confidence as you deepen your practice and work on more challenging poses.

Yoga mat

A yoga mat provides grip and cushioning, which can make a big difference for beginners. A supportive mat helps prevent slipping in poses like downward-facing dog and adds padding to sensitive areas like the knees, wrists and spine. Garcia emphasizes the importance of a grippy yoga mat when first starting out. “Slippery mats can make students feel unstable or discouraged,” she says. “When often the issue isn’t their ability, it’s the equipment.” During testing, the Yahoo team found that thicker mats with good traction provide the best support for home practice. Garcia suggests layering two mats on top of each other if your knees or wrists need a little extra kindness.

Yoga blocks

Yoga blocks are one of the most useful tools for beginners. “Blocks act as an extension of the arms,” says Garcia. They help “bring the floor closer,” so you’re not straining to reach it in standing or seated poses. Blocks can add support under the hands in standing poses, under the hips in seated poses or under the head in restorative shapes. Lightweight foam blocks like the Alo Uplifting Yoga Block are often the most beginner-friendly, while cork blocks offer extra stability if you prefer something firmer.

Yoga strap

A yoga strap — or even a sturdy belt or towel — is helpful if you have tight shoulders or hamstrings. A big proponent of straps, Garcia says they allow you to maintain good alignment without forcing flexibility, especially in poses that involve reaching or gentle stretching. They’re a simple way to make poses feel more spacious rather than strained.

Bolster or folded blankets

Bolsters aren’t essential, but they’re useful for relaxation and rest. “Students almost always light up when bolsters appear,” Garcia says. “They help people feel supported and at ease.” Placing a bolster or folded blanket under the hips, knees or torso can make seated positions far more comfortable.

FAQs

What are the different types of yoga poses?

Yoga includes hundreds of poses, but most beginner classes stick to a few core movement types that build a strong foundation.

• Standing poses are usually introduced at the beginning of class to build strength, improve your posture and gently raise your heart rate.

• Balancing poses challenge your coordination and fire up your core, improving focus. For beginners, balance work is not about holding a perfect shape but rather learning how to shift your weight and recover when you wobble.

• Forward folds and backbends are designed to support spinal mobility and help undo the stiffness that builds up after long hours of sitting.

• Seated poses invite you to slow down and usually focus on improving flexibility in your hips and hamstrings.

• Resting poses like Shavasana (Corpse Pose) are an essential part of the practice that allow your nervous system to settle. You’re encouraged to return to these shapes whenever you need a break or a moment to recover.

Do I need equipment to start a yoga program?

The short answer is no, since many people start practicing on a carpet before ever buying a yoga mat or other equipment. Mantiri explains that props are helpful tools rather than crutches, and that introducing them can make a huge difference in your comfort. She notes that a block brings the floor closer to prevent straining, while a bolster under your knees takes pressure off tight hips. Placing blocks and a strap nearby ensures support is available the moment it’s needed. This simple habit helps maintain safe alignment and reduces strain, allowing deeper relaxation in difficult shapes.

Do I need to be flexible to start yoga?

No — yoga is about meeting your body where it is, not forcing it into a certain shape. “Tight or stiff bodies are exactly why practicing yoga is recommended,” says Mantiri. In fact, research suggests that adding yoga improves flexibility, balance and overall movement quality more than stretching alone in active athletes. Everyone has something different to work on, and flexibility is just one small part of yoga. “Yoga is about breath, awareness and presence,” Garcia adds. “So if you can breathe, you can do yoga.”

How often should beginners practice yoga?

Beginners don’t need to practice every day to see benefits. Consistency matters more than frequency. Starting with a schedule that feels realistic — whether that’s a short home practice or one class a week — can help yoga become something you return to, rather than something you burn out on. “Short, consistent yoga sessions tend to be more effective than occasional long practices,” says Klebl. “Even 10 to 20 minutes a few times a week can help build a sustainable long-term habit.” You can always add more sessions later if and when it fits into your life.

What should yoga feel like — and when should I modify or stop?

It’s important to know the difference between a good stretch and a bad strain. Garcia notes that discomfort can be part of the practice, especially at the beginning, but it should never cross into pain. “Pain tends to feel sharp, stabbing or shooting and is a signal to stop,” she says. Dull aching in muscles is normal. Sharp sensations in joints are not. Klebl emphasizes that pain is a red flag and beginners should pause or modify when needed. Smooth, steady breathing is also a good guide — if you can’t breathe comfortably in a pose, it’s usually a sign to modify or ease out.

What do beginners usually notice first when starting yoga?

For many people practicing yoga, the mental aspect comes first. “They often leave class feeling lighter, a bit more peaceful and more grounded,” says Mantiri. “They also become more aware of their posture and of certain parts of their bodies that they were not before.” That growing awareness — and the permission to slow down — sets yoga apart from many other workouts. Resting poses are built into the practice, and taking breaks is encouraged rather than discouraged.

What kind of yoga is best for beginners?

There’s no single “best” style of yoga for beginners. What matters more is whether the class feels welcoming, accessible and safe for your body. Klebl recommends slower, alignment-focused styles like hatha, yin or slow-flow classes to help learn foundational poses and breath awareness without feeling rushed. Some people may also prefer starting with online yoga classes, where they can learn the vocabulary and movements at their own pace without feeling self-conscious. Others enjoy the structure and energy of an in-person yoga class. Styles like Vinyasa, Iyengar or even more physically demanding classes like Ashtanga can still work for beginners if the teacher encourages modifications and rest. The best choice is the one that makes you want to come back.

Is it okay to take breaks or rest during yoga?

Absolutely! Rest is built into most yoga classes, and taking breaks is always highly encouraged. Poses like Balasana (Child’s Pose) exist specifically so you can pause, recover and rejoin the practice when you’re ready. Resting is never a sign of doing yoga wrong; it’s proof that you’re tuning in to what your body needs.

Meet our experts

• Vania Garcia, RYT 200 Hatha yoga teacher

• Caroline Klebl, PhD, Ashtanga yoga teacher

• Jem Mantiri, RYT 500 yoga teacher

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.