Complete List of Beginner Yoga Poses

Beginners have a lot of reservations for yoga such as flexibility, age, physical appearance, and even gender etc. However, Yoga class welcomes all with open arms.

Below are the best beginner yoga poses and asanas which you can do at home. Each pose comes with its own set of modifications to level up or ease your routine either with props or other household objects.

Exploit the list to learn yoga, make your own beginners yoga sequence or supplement your gym workout.

Yoga Poses (asanas) with benefits	Pose Image
Bound Angle / Cobbler’s / Butterfly Pose (Baddha Konasana) Level: Beginner Great hip opener and posture corrector Stretches and relaxes shoulders and lower back Relieves from neck pain and anxiety
Cat Pose (Bidalasana / Marjaryasana) Level: Beginner Relaxes back and tones abdomen Aids in weight loss Rejuvenates body and mind
Chair Pose (Utkatasana) Level: Beginner Improves posture and balance Tones abdomen and thighs Great for athletes and runners
Child Pose (Balasana) Level: Beginner Great for stress, depression, and anxiety Relaxes upper back, neck and arms Helps sleep better at night
Corpse Pose (Savasana) Level: Beginner Ideal pose for Yoga Nidra and abdominal breathing Helps rejuvenate mentally and physically Best restorative/follow up pose
Cow Pose (Bitilasana / Goasana) Level: Beginner Great restorative pose for lower back stiffness Strengthens arms and knees Good for students looking to enhance focus
Crocodile Pose (Makarasana) Level: Beginner Greatly centers anxious and depressed mind Restores energy and rejuvenates physically Good for flat feet
Downward Facing Dog Pose (Adho Mukha Svanasana) Level: Beginner Enhances hamstring flexibility and hip flexion Stretches Achilles’ tendons Strengthens wrists, ankles, toes and back
Easy Pose (Sukhasana) Level: Beginner Stretches and tones inner thighs and ankles Improves posture and ideal for Pranayama Good for flat feet
Extended Puppy Pose(Uttana Shishosana) Level: Beginner Stretches and relaxes arms and upper back Aids in weight and fat loss Rejuvenates stressed mind and body
Extended Side Angle Pose (Utthita Parsvokonasana) Level: Beginner Great pose for athletes and dancers Improves body alignments and mental focus Opens hips and strengthens ankles
Fire Log Pose (Agni Stambhasana) Level: Beginner Corrects seated posture Good pose to practice abdominal breathing Strengthens toes and feet
Fish Pose (Matsyasana) Level: Beginner Stimulates abdominal and reproductive organs Enhances lung capacity Stretches thighs, knee and abdomen
Four Limbed Staff Pose (Chaturanga Dandasana) Level: Beginner Strengthens toes and fingers Tones upper back, hips and chest Works great on balance and arm strength
Frog Pose (Bhekasana / Mandukasana) Level: Beginner Improves reproductive health Relieves from back pain and digestive issues Strengthens arms and knees
Half Boat Pose (Ardha Navasana) Level: Beginner Strengthens knees and arms Improves balance and focus Tones abdominal muscles
Half Frog Pose (Ardha Bhekasana) Level: Beginner Stretches abdomen and quadriceps Strengthens arms and shoulders Provides relief in back pain
Half Lotus Pose (Ardha Padmasana) Level: Beginner Ideal pose for Pranayama practice Stretches lower back and hips Improves spine health and posture
Half Moon Pose (Ardha Chandrasana) Level: Beginner Aids in fat loss Greatly increases sense of balance and mental focus Stretches thighs and ankles
Half Pigeon Pose (Ardha Kapotasana) Level: Beginner Stretches groin and thighs Tones lower back Great for posture correction
Happy Baby Pose (Ananda Balasana) Level: Beginner Induces feelings of relaxation and happiness Rejuvenates back, arms and hips Strengthens digestive system
Knees to chest pose (Apanasana) Level: Beginner Improves digestion and metabolism Relaxes back and neck Stretches shoulders and arms
Legs Up The Wall Pose (Viparita Karani) Level: Beginner Restores energy levels Good for spine health and neck Beneficial in urinary disorders
Lion Pose (Simha Vajrasana) Level: Beginner Provides relief in reproductive health issues Good for back pain Strengthens arms and back
Locust Pose (Salambhasana) Level: Beginner Tones hips, thighs, and upper back Strengthens shoulders Stretches quadriceps and feet
Lord of Fishes Pose (Matsyendrasana) Level: Beginner Helps trim belly fat Stimulates abdominal organs and urinary system Stretches shoulders and abs
Lotus Pose (Padmasana) Level: Beginner Ideal pose for meditation and Pranayama Stretches lower body and relaxes mind Helpful in back pain and other back issues
Lunge Pose (Ashva Sanchalanasana) Level: Beginner Good for flat feet and mental stress Strengthens Achilles’ tendon, hamstrings and fingers Deep stretches the back and legs
Mountain Pose (Tadasana) Level: Beginner Helps gain initial sense of balance Opens up chest cavity for breathing exercises Stimulates thyroid and helps increase height
Reclining Bound Angle Pose (Supta Baddha Konasana) Level: Beginner Great pose for mental and physical rejuvenation Beneficial in reproductive issues Deeply relaxes back, neck and groin
Reverse Corpse Pose (Advasana) Level: Beginner Relaxes mind and body Stretches arm pits and abdomen Alternative pose for Yoga Nidra
Revolved Head to Knee Pose (Parivritta Janu Sirsasana) Level: Beginner Stretches and tones abdomen and arms Great for hip opening and stave off fat from legs Improves spine and neck flexibility and strength
Revolved Abdomen Pose (Jathara Parivartanasana) Level: Beginner Stretches abdomen and lower back Improves focus and sense of peace Tones back of shoulders and calves
Seated Forward Bend Pose (Paschimottanasana) Level: Beginner Stretches legs and back Stimulates abdominal organs Relaxes mind
Sphinx Pose Level: Beginner Strengthens arms and shoulders Tones lower back and hips Good for digestive issues
Staff Pose (Dandasana) Level: Beginner Improves seated posture and prepares body for follow up poses Enhances lung capacity and concentration Relaxes back, legs and shoulders
Standing Forward Bend Pose (Uttanasana) Level: Beginner Stimulates kidney, liver and pancreas for improved digestion Provides relief in obesity, stress and depression Enhances balance and spine strength
Standing Half Forward Bend (Ardha Uttanasana) Level: Beginner Corrects body alignment and standing posture Strengthens ankles and enhances toe grip Improves digestive and urinary functions
Standing Spinal Twist Pose (Katichakrasana) Level: Beginner Stretches and relaxes abdomen Strengthens spine and makes it flexible Relieves of stress and anxiety
Superman / Inverted Locust pose (Viparita Shalabhasana) Level: Beginner Stretches arms and thighs Strengthens core and back Improves balance and focus
Threading the Needle (Parsva Balasana) Level: Beginner Great for mental and physical rejuvenation Stretches feet and shoulders Good for reproductive disorders
Thunderbolt Pose (Vajrasana) Level: Beginner Aids in improving urinary and digestive functions Corrects body posture and stretches quads Great pose for practicing Pranayama
Tree Pose (Vrksasana) Level: Beginner Helps gain better sense of balance Strengthens ankles, knees and improves toe grip Rectifies standing posture
Upward Extended Feet Pose (Urdhva Prasarita Padasana) Level: Beginner Tones legs and feet Shapes abdomen and stimulates the organs Helpful in hormonal imbalances
Upward Salute / Upward Tree pose (Urdhva Hastasana) Level: Beginner Stimulates abdominal organs Stretches arms and upper back Improves posture
Warrior I Pose (Virabhadrasana I) Level: Beginner Shapes calves and hips Strengthens and stretches ankles and thighs Relaxes arms and back
Warrior II Pose (Virabhadrasana II) Level: Beginner Strengthens and stretches ankles, calves and thighs Improves focus and memory Opens hips and stimulates reproductive organs
Wind Releasing Pose (Pavanamuktasana) Level: Beginner Stimulates digestive system Help get rid of constipation and flatulence Rejuvenates body and mind