Are you new to yoga and wondering where to begin? Do all those twisty, bendy poses look a bit… well, intimidating? Don’t worry—we’ve got you covered. This guide is all about simple yoga poses for beginners that are easy to learn, gentle on your body, and perfect for daily practice. Whether you’re aiming to get flexible, feel calmer, or just stretch out after sitting all day, these 10 easy yoga asanas will become your go-to routine.
Let’s make it clear: You don’t need to be super bendy or wear fancy yoga pants. All you need is a mat, some comfortable clothes, and a few minutes a day. Let’s get started!
Why Start with Beginner Yoga Positions?
Think of yoga as learning to ride a bike. You don’t start with racing down a hill at full speed. You start with training wheels. These beginner yoga positions are your training wheels—they help you build strength, balance, and confidence.
Benefits of Daily Yoga Practice:
- Reduces stress and anxiety
- Increases flexibility
- Improves posture
- Boosts energy levels
- Helps you sleep better
- Strengthens your muscles
So, if you’re looking to add a few yogic exercises to your daily life without the overwhelm, these 10 yoga poses to do every day are the perfect place to start.
What You Need Before You Begin
- A yoga mat or a soft carpeted area
- Comfortable, stretchable clothing
- Optional: A pillow or yoga block for support
- A quiet space (pets allowed, bonus if they join!)
Take a few deep breaths, roll your shoulders, and get ready to move. No pressure. Just progress.
1. Mountain Pose (Tadasana)
Why it’s great: It may look like just standing, but Mountain Pose teaches proper posture and balance. It’s the starting point for many yoga basic postures.
How to do it:
- Stand tall with feet together or hip-width apart
- Arms by your sides, palms facing forward
- Engage your thighs and lift your chest slightly
- Take slow, deep breaths
Tip: Imagine a string pulling the top of your head towards the ceiling.
Hold for: 30 seconds to 1 minute.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Why it’s great: A common yoga pose that stretches your hamstrings, calves, and spine while building upper body strength.
How to do it:
- Start on hands and knees
- Tuck your toes, lift your hips towards the ceiling
- Straighten your legs as much as you can
- Keep your spine long, heels aiming toward the floor
Tip: It’s okay if your heels don’t touch the ground—no one’s judging!
Hold for: 30 seconds.
3. Cat-Cow Stretch (Marjaryasana/Bitilasana)
Why it’s great: This flow between two poses warms up your spine and relieves back tension.
How to do it:
- Start on hands and knees
- Inhale, drop your belly and look up (Cow Pose)
- Exhale, round your spine and tuck your chin (Cat Pose)
Tip: Move with your breath. It’s like a mini massage for your back.
Repeat for: 5 to 10 rounds
4. Child’s Pose (Balasana)
Why it’s great: A relaxing, grounding pose. One of the best simple yoga poses for beginners.
How to do it:
- Kneel on the mat, big toes touching, knees apart
- Sit back on your heels and reach arms forward
- Rest your forehead on the mat
Tip: Add a pillow under your chest for extra comfort.
Hold for: 1 to 2 minutes (or more if it feels nice)
5. Cobra Pose (Bhujangasana)
Why it’s great: Opens the chest and strengthens the back. Perfect after sitting at a desk all day.
How to do it:
- Lie on your stomach, hands under your shoulders
- Press your palms down and gently lift your chest
- Keep elbows slightly bent and shoulders relaxed
Tip: Only lift as high as feels good. No need to go full snake-mode.
Hold for: 20 to 30 seconds.
See also: Yoga Sequence for Morning Energy
See also: Top 10 Most Popular Yoga Poses for Strength & Flexibility
6. Bridge Pose (Setu Bandhasana)
Why it’s great: Strengthens the legs and glutes, and opens the chest.
How to do it:
- Lie on your back, knees bent, feet flat and hip-width apart
- Arms at your sides, palms down
- Press into your feet and lift your hips toward the ceiling
Tip: Squeeze your glutes gently and don’t over-arch the lower back.
Hold for: 30 seconds to 1 minute.
7. Warrior I (Virabhadrasana I)
Why it’s great: Builds strength and confidence. One of the foundational basic yoga positions.
How to do it:
- Step one foot back, bend the front knee
- Keep your hips facing forward
- Raise both arms overhead
Tip: Don’t forget to breathe. Warriors can be graceful too.
Hold for: 30 seconds on each side.
8. Tree Pose (Vrikshasana)
Why it’s great: Improves balance and focus. Also makes you feel kind of majestic.
How to do it:
- Stand tall, shift weight to one foot
- Place the other foot on your inner thigh or calf (not the knee)
- Bring palms together at your chest or raise them overhead
Tip: Stare at a point that doesn’t move (helps with balance!)
Hold for: 30 seconds on each side
9. Seated Forward Bend (Paschimottanasana)
Why it’s great: A calming stretch for the back, hamstrings, and mind.
How to do it:
- Sit with legs extended straight
- Inhale and raise arms overhead
- Exhale and hinge at the hips to reach for your feet
Tip: Bend your knees a bit if your hamstrings are tight.
Hold for: 1 minute.
10. Corpse Pose (Savasana)
Why it’s great: A must-do at the end. Total relaxation.
How to do it:
- Lie flat on your back
- Let arms and legs relax, palms facing up
- Close your eyes and breathe naturally
Tip: Don’t skip this. Your body needs it!
Hold for: 5 to 10 minutes.
See also: Morning Yoga Routine: Start Your Day the Right Way!
See also: Yin Yoga Sequence for Relaxation
How to Turn These Poses into a Daily Routine
Here’s a simple 10-minute daily yoga flow:
- Mountain Pose (1 min)
- Cat-Cow Stretch (1 min)
- Downward-Facing Dog (30 sec)
- Cobra Pose (30 sec)
- Child’s Pose (1 min)
- Warrior I (30 sec each side)
- Tree Pose (30 sec on each side)
- Seated Forward Bend (1 min)
- Bridge Pose (1 min)
- Savasana (2-5 min)
That’s it! Done and dusted in less time than it takes to scroll Instagram.
Tips to Stay Motivated
- Start small — even 5 minutes is progress
- Create a cozy space — think candles, soft lighting, maybe even your cat
- Use music or apps — calming tunes make it feel special
- Celebrate consistency — not perfection
Final Thoughts
Yoga doesn’t have to be complicated. These common yoga poses are easy to learn, safe to do every day and build a solid foundation for your practice. You don’t need to be flexible. You just need to be willing to show up for yourself. One breath, one pose at a time.
So, roll out your mat and give it a go. Your body (and mind) will thank you.
Namaste!
See also: Heart Chakra Yoga Poses: Open Your Heart and Feel the Love
See also: Best Couple Yoga Poses to Try With Partners
Frequently Asked Questions
Q1: Can beginners do yoga every day?
A: Absolutely! Daily yoga practice is a great way to build a routine, improve flexibility, and reduce stress. Just start with simple yoga poses for beginners and listen to your body. Even 10–15 minutes a day can make a big difference.
Q2: What is the best time to do yoga?
A: Morning is often considered the best time because your mind is fresh and the stomach is usually empty. But really, the best time is whenever you can do it consistently—morning, afternoon, or evening.
Q3: Do I need to be flexible to start yoga?
A: Not at all! Yoga is what helps you become flexible. Many beginner yoga positions are designed to improve flexibility gradually, so you can start right where you are.
Q4: What do I need for a beginner yoga practice?
A: All you need is a yoga mat and comfortable clothes. Optional items include a yoga block, a strap, and a quiet space. No fancy gear is needed to begin your yogic journey.
Q5: How long should a beginner hold a yoga pose?
A: For most basic yoga poses, start by holding for 15–30 seconds. Focus on your breath and body alignment. Over time, you can hold poses longer as you build strength and confidence.
Q6: Can yoga help with stress and anxiety?
A: Yes! Yoga is well-known for calming the mind and reducing stress. Breathing exercises and gentle stretches help release tension and promote relaxation.
Q7: What should I avoid as a beginner in yoga?
A: Don’t push yourself too hard or compare yourself to others. Avoid holding your breath and forcing any pose. It’s not about doing it perfectly—it’s about feeling good and safe in your body.
Q8: Are there specific yoga poses I should avoid if I have back pain or injury?
A: Yes. Always check with your doctor first. Avoid deep backbends and twisting poses if you have back issues. Gentle poses like Cat-Cow or Child’s Pose are often helpful, but listen to your body.
Q9: Can I lose weight with beginner yoga?
A: While gentle yoga is not high-intensity, it can still support weight loss by improving digestion, reducing stress-related eating, and increasing mindfulness. As you progress, you can try more active styles.
Q10: How can I stay motivated to do yoga every day?
A: Start small, set realistic goals, and make your space inviting. Try following a simple video or keeping a yoga journal. Most importantly—make it fun! If you enjoy it, you’ll stick with it.
Salman is a passionate yoga teacher with over 8 years of experience in the world of yoga and wellness. Through his articles, he shares insights, tips, and practices to help others deepen their yoga journey. For inquiries, reach out at Contact@yogamelt.com.
