Beginner Yoga Exercises – 5 Essential Poses and their Benefits


5 Beginner Yoga Poses

If you are a beginner and want to get started with yoga but there are a few questions you have then this is the article for you. Not only will you learn more about yoga in general, but I also have some handy tips and tricks about the best beginner yoga exercises. You should find this an interesting guideline to make your yoga journey an easy and life-changing experience for your body and your soul.

Can I Teach Myself Yoga?

Yes! But it can be quite challenging.  When teaching yourself yoga you might find many kinds of resistance. Not finding the right time or moment to get started, postponing over and over again until you don’t have your daily session. You may also find yourself dedicating too much time to some daily tasks.

Then there are other distractions like your phone, the tv, and many other distractions that can come in the way of you and your yoga journey. If you pay for a course in a studio, you will feel a sense of commitment because you paid for it and because you have a date and appointment you cannot miss.

Lets look at some Pros and Cons.

Pros of practicing yoga by yourself

  • You can practice whenever you want, without time and travel challenges
  • You can decide how much to practice and when and stop if you need a break
  • Your save a lot of money!

Cons of practicing yoga by yourself

  • There is no one to correct you if you make a mistake
  • Lack of interaction with a teacher and classmates
  • Higher risk of not respecting the routine

3 Steps to be your Own Yoga Teacher

consistency is key

Be Consistent

As you find time to shower, you should also find time to practice yoga at home. Whether it’s early in the morning before the work or family day begins or in the evening before dinner. Don’t allow yourself to be lazy or only focus on other commitments. This is time for yourself. You can start with 15 minutes per session and then increase from week to week. Make this time become a ritual for your well-being.

Find a Space to Practice Yoga

To practice yoga at home you need a quiet place where you can’t be disturbed. All you need is a space for you and your mat. Which is also perfect for those who don’t have much space at home. It is mandatory to turn off phone, tv and other devices that can distract you.

To create a more welcoming and relaxing atmosphere, you can light some incense or a few candles.

Study and Practice Yoga

First of all listen to your body. It knows best what your strengths and weaknesses are. Practice the lessons you have learned from this and other helpful sites. In the beginning and can be daunting and confusing. Don’t try to get every pose perfect every time, especially in the beginning.

What is a Good Yoga Routine for Beginners?

You don’t have to jump right into complex and way too advanced yoga flow just to feel you are doing yoga like a pro. You need to take it slow. Quality is way more important than quantity. You can start with a few beginner yoga poses and then you can create a little vinyasa flowing from one asana to another with transitions at a different pace.

You can do it slow if you want to focus on relaxation, you can go faster to shake your body and lose weight and so on. Again, listen to your body!

Beginner Yoga Exercises

5 Beginner Yoga Exercises

The good news is that if you want to try yoga at home but are still a beginner, you don’t need to get special tools. All you need is a mat, possibly designed for yoga so that your hands and feet don’t slip, and a guide to the positions to apply. Following are some great yoga poses for beginners explained step by step.

The cat / cow transition

To practice the Cat / Cow Transition Pose, first get into a four-legged position, with your hands as wide as your shoulders and your knees as wide as your hips. Point your feet and with inspiration open your chest wide, bringing your gaze upwards and arching your back. With the exhale, bring your gaze to the navel and create a hump. Repeat at least 3 times.

This position will help loosen the back muscles and open the chest.

Other physical benefits include:

  • relaxation of tensions in the body, both in the back and front
  • increased flexibility of the spine useful for improving and preventing back pain
  • stimulation of thyroid and renal function
  • stimulation of the organs of the abdomen

In addition to the physical benefits, practicing the cat / cow transition allows you to lengthen your breath by calming the mind and reducing stress.

Child’s pose

Child’s pose is one of the most recommended basic positions for resting the back and relieving tension. From the quadruped, place the backs of your feet on the ground and try to sit on your heels. At this point, come down with your torso towards your knees and bring your head to the ground and your hands along your body.

If you want to feel more relaxed in the lower back, you can also try the version with the knees as wide as the mat (keeping the big toes in contact) and hands in front of you (elbows raised and hands active).

Among the benefits of the baby position are:

  • Stretching and stretching of the back muscles
  • Relief in case of lower back pain or sciatica
  • Facilitation of digestive processes and weight loss
  • Calming effect on the beats and regularization of the breath
  • Reduction of stress and insomnia

Downward Facing Dog

Downward facing dog one of the beginner yoga exercises that is commonly performed incorrectly. The reason is that sometimes the very intent of the position is mistaken.

Imagine a triangle with the tip pointing upwards. The thrust starts from the hands, rises to the pelvis and goes down to the heels. This means that the pelvis must be brought up and back The hands are active with the fingertips pushing the mat away and the shoulders are away from the ears.

Your weight should be well distributed between your hands and feet; theoretically, in fact, it is an unloading position. If your heels are not touching the ground, keep your knees slightly bent.

The face down dog brings numerous benefits including:

  • Lengthening of the spine
  • Relaxation of tensions and front muscles of the legs
  • Shoulder opening and less back-pain
  • Strengthening of the arm muscles
  • Increased oxygenation of the brain and therefore increased ability to concentrate
  • Relief for back pain, menstrual pain and menopausal symptoms
  • Attenuation of asthma and sinusitis states

The Sphinx

Sphinx (Salamba Bhujangasana) Yoga Pose
Sphinx (Salamba Bhujangasana) Yoga Pose

Sphinx pose is a great backbend, hence a chest opening, also suitable for a basic level of practice. Bring yourself to your stomach and inhaling raise your chest with your shoulders away from your ears. Place your elbows under your shoulders, then bend them 90 degrees. Hold the position for 8 breaths looking at a fixed point in front of you, without feeling tension in the neck.

The greatest benefit of the position of the sphinx derives precisely from the opening of the chest.

Like all openings, it allows you to:

  • Improve posture
  • Strengthen the back muscles
  • Stretch the abdominal muscles
  • Massage the internal organs, relieving any menstrual pains and improving digestion
  • Increase the elasticity of the lungs
  • Increase the flexibility of the spine, preventing back pain.

Tree pose

Tree (Vrikshasana) Yoga Pose
Tree (Vrikshasana) Yoga Pose

The tree position is an equilibrium position. Stand up and seek maximum stability by activating quadriceps and abs. Try to shift your weight onto your right foot and slowly lift your left foot up.

You can place the sole of the left foot or in contact with the right ankle, keeping the tip of the big toe resting on the ground. Or if you feel it in contact with the right calf (only in the advanced version you bring the sole on the thigh).

Bring your hands to your hips and try to keep the position balanced for 8 breaths. The trick is to look at a fixed point and keep the shoulders away from the ears and wide open in line with the torso.

The position of the tree also brings many benefits, including:

  • increased grounding, therefore increased awareness and presence during practice and increased concentration in general;
  • toning of the quadriceps, abdominals and back muscles;
  • posture improvement;
  • help you lose weight and boost digestive processes;
  • opening of the hips and distension of the pelvis;
  • increased physical and mental balance;
  • decreased anxiety and stress.
What is the Easiest Yoga for Beginners?

Hatha Yoga is the most popular style of Yoga in the West and the easiest yoga for beginners. It is mainly based on the practice of asanas, i.e. positions of the body to be maintained in a comfortable and stable way.

How many Days a Week should a Beginner do Yoga?

The frequency of lessons varies based on several factors. It depends on age, body structure and above all on the type of yoga that is practiced.

If you usually follow a dynamic yoga course it is advisable to practice it a maximum of 3 times a week, especially if it is still the first years that we follow this discipline.

There are some practices, such as the sun salutation and the moon salutation which are performed every morning and every evening by adepts who have been following yoga for several years. If, on the other hand, it is about meditation, the practice can also be repeated every day.

Final Thoughts

You can practice and refine yoga poses at home or another safe place. This way yoga can give you incredible benefits, both the physicality and your psycho-emotional state. Seeking and obtaining a widespread well-being that affects body, mind and spirit.

It is important to emphasize that it is important to always be aware of your limits and your body. If you are out of practice and have weak joints or tired muscles, it is good to avoid practicing every day. To obtain lasting benefits, yoga must be considered not only as a physical exercise but also a lifestyle and thinking. Only in this way can you obtain concrete well-being in a “holistic” sense.

Hopefully you have found these beginner yoga exercises helpful.

Namaste Yogis!

Here is a Related Article for Yoga for Beginners.


  1. How many hours would it take to go to yoga to be completely relaxed, and to mention that I would stick to training at home and exercise every day that is healthy for the body. afterwards with someone who is good at giving classes?I like your post and it’s very good I learned a lot here at your just keep it up.

    • Good day, glad to hear you found some value in the post 🙂 

      The amount of hours before you see a difference while practicing yoga depends on a lot of things. For instance, your starting point, your history, the amount of time and intensity that you practice. If you have no history with yoga, these beginner yoga exercises should get you started. 

      As a rule of thumb, if you practice quite frequently, you should start seeing a difference in less than 2 months. But please remember… yoga is a journey, not a destination!

  2. I love doing yoga by myself but I am not a pro so I cannot teach myself so I follow the video most of the time. However, it can be hard to stream when I am traveling or my internet was down, so it is good to know a few basic postures. Thank you for sharing the tips and the pros and cons. I guess it is all about practice and practice. Will try them out. 

    • You are absolutely right. The more you practice yoga, the more natural it will feel and the more poses you will start remembering. The best advice I can give is to be patient, especially in the beginning. Like any new skill worth learning, it will take time. Glad to hear you found value in the article 🙂

  3. Thanks a lot for sharing this amazing article, I found it very useful as a beginner of yoga. Personally many times I find it hard to do things just because we don’t have the knowledge I need to get through it, this article will help get me started through some of the yoga poses 

    • Good Day, Happy to hear you found the beginner yoga exercises useful. As with anything new, the secret is to keep practicing. Glad to hear that you found it useful. Good luck with your journey!


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