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
Cobbler's Pose thumbnail
Cat Pose (Bidalasana / Marjaryasana)

  • Level: Beginner
  • Relaxes back and tones abdomen
  • Aids in weight loss
  • Rejuvenates body and mind
cat pose thumbnail
Chair Pose (Utkatasana)

  • Level: Beginner
  • Improves posture and balance
  • Tones abdomen and thighs
  • Great for athletes and runners
chair pose - thumbnail
Child Pose (Balasana)

  • Level: Beginner
  • Great for stress, depression, and anxiety
  • Relaxes upper back, neck and arms
  • Helps sleep better at night
Child's pose thumbnail
Corpse Pose (Savasana)

  • Level: Beginner
  • Ideal pose for Yoga Nidra and abdominal breathing
  • Helps rejuvenate mentally and physically
  • Best restorative/follow up pose
corpse-pose thumbnail
Cow Pose (Bitilasana / Goasana)

  • Level: Beginner
  • Great restorative pose for lower back stiffness
  • Strengthens arms and knees
  • Good for students looking to enhance focus
Cow Pose (Bitilasana) thumbnail
Crocodile Pose (Makarasana)

  • Level: Beginner
  • Greatly centers anxious and depressed mind
  • Restores energy and rejuvenates physically
  • Good for flat feet
crocodile-pose-makarasana thumbnail
Downward Facing Dog Pose (Adho Mukha Svanasana)

  • Level: Beginner
  • Enhances hamstring flexibility and hip flexion
  • Stretches Achilles’ tendons
  • Strengthens wrists, ankles, toes and back
Downward-Facing Dog Pose (Adho Mukha Svanasana) thumbnail
Easy Pose (Sukhasana)

  • Level: Beginner
  • Stretches and tones inner thighs and ankles
  • Improves posture and ideal for Pranayama
  • Good for flat feet
Sukhasana (Easy Pose) thumbnail
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 Puppy Pose (Uttana Shishosana)
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
Utthita Parsvakonasana (Extended Side Angle Pose) thumbnail
Fire Log Pose (Agni Stambhasana)

  • Level: Beginner
  • Corrects seated posture
  • Good pose to practice abdominal breathing
  • Strengthens toes and feet
Fire Log Pose (Agnistambhasana) thumbnail
Fish Pose (Matsyasana)

  • Level: Beginner
  • Stimulates abdominal and reproductive organs
  • Enhances lung capacity
  • Stretches thighs, knee and abdomen
Matsyasana thumbnail
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
Chaturanga Dandasana thumbnail
Frog Pose (Bhekasana / Mandukasana)

  • Level: Beginner
  • Improves reproductive health
  • Relieves from back pain and digestive issues
  • Strengthens arms and knees
Frog pose thumbnail
Half Boat Pose (Ardha Navasana)

  • Level: Beginner
  • Strengthens knees and arms
  • Improves balance and focus
  • Tones abdominal muscles
half Boat pose  thumbnail
Half Frog Pose (Ardha Bhekasana)

  • Level: Beginner
  • Stretches abdomen and quadriceps
  • Strengthens arms and shoulders
  • Provides relief in back pain
Half Frog Pose - thumbnail
Half Lotus Pose (Ardha Padmasana)

  • Level: Beginner
  • Ideal pose for Pranayama practice
  • Stretches lower back and hips
  • Improves spine health and posture
Half-Lotus-Ardha-Padmasana thumbnail
Half Moon Pose (Ardha Chandrasana)

  • Level: Beginner
  • Aids in fat loss
  • Greatly increases sense of balance and mental focus
  • Stretches thighs and ankles
half moon pose
Half Pigeon Pose (Ardha Kapotasana)

  • Level: Beginner
  • Stretches groin and thighs
  • Tones lower back
  • Great for posture correction
Half pigeon pose - thumbnail
Happy Baby Pose (Ananda Balasana)

  • Level: Beginner
  • Induces feelings of relaxation and happiness
  • Rejuvenates back, arms and hips
  • Strengthens digestive system
Happy-Baby-Pose thumbnail
Knees to chest pose (Apanasana)

  • Level: Beginner
  • Improves digestion and metabolism
  • Relaxes back and neck
  • Stretches shoulders and arms
Wind-Expelling-Pose-Apanasana thumbnail
Legs Up The Wall Pose (Viparita Karani)

  • Level: Beginner
  • Restores energy levels
  • Good for spine health and neck
  • Beneficial in urinary disorders
Viparita Karani thumbnail
Lion Pose (Simha Vajrasana)

  • Level: Beginner
  • Provides relief in reproductive health issues
  • Good for back pain
  • Strengthens arms and back
Simha Vajrasana thumbnail
Locust Pose (Salambhasana)

  • Level: Beginner
  • Tones hips, thighs, and upper back
  • Strengthens shoulders
  • Stretches quadriceps and feet
locust thumbnail
Lord of Fishes Pose (Matsyendrasana)

  • Level: Beginner
  • Helps trim belly fat
  • Stimulates abdominal organs and urinary system
  • Stretches shoulders and abs
Lord of Fishes Pose (Matsyendrasana) thumbnail
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
Padmasana thumbnail
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
Lunge Yoga Pose thumbnail
Mountain Pose (Tadasana)

  • Level: Beginner
  • Helps gain initial sense of balance
  • Opens up chest cavity for breathing exercises
  • Stimulates thyroid and helps increase height
Tadasana (Mountain Pose) thumbnail
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
Reclining Bound Angle Pose (Supta Baddha Konasana) thumbnail
Reverse Corpse Pose (Advasana)

  • Level: Beginner
  • Relaxes mind and body
  • Stretches arm pits and abdomen
  • Alternative pose for Yoga Nidra
Reversed-Corpse-Pose-Advasana thumbnail
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
Janu Sirsasana (Revolved Head to Knee Pose) thumbnail
Revolved Abdomen Pose (Jathara Parivartanasana)

  • Level: Beginner
  • Stretches abdomen and lower back
  • Improves focus and sense of peace
  • Tones back of shoulders and calves
revolved abdomen pose thumbnail
Seated Forward Bend Pose (Paschimottanasana)

  • Level: Beginner
  • Stretches legs and back
  • Stimulates abdominal organs
  • Relaxes mind
Seated Forward Bend Pose (Paschimottanasana) thumbnail
Sphinx Pose

  • Level: Beginner
  • Strengthens arms and shoulders
  • Tones lower back and hips
  • Good for digestive issues
Sphinx Pose thumbnail
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
Staff Pose (Dandasana) thumbnail
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
Uttanasana (Standing Forward Bend) thumbnail
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
Half Forward Bend Pose (Ardha Uttanasana) thumbnail
Standing Spinal Twist Pose (Katichakrasana)

  • Level: Beginner
  • Stretches and relaxes abdomen
  • Strengthens spine and makes it flexible
  • Relieves of stress and anxiety
Standing Spinal Twist Pose (Katichakrasana) thumbnail
Superman / Inverted Locust pose (Viparita Shalabhasana)

  • Level: Beginner
  • Stretches arms and thighs
  • Strengthens core and back
  • Improves balance and focus
Superman pose thumbnail
Threading the Needle (Parsva Balasana)

  • Level: Beginner
  • Great for mental and physical rejuvenation
  • Stretches feet and shoulders
  • Good for reproductive disorders
thread-the-needle-pose-parsva-balasana thumbnail
Thunderbolt Pose (Vajrasana)

  • Level: Beginner
  • Aids in improving urinary and digestive functions
  • Corrects body posture and stretches quads
  • Great pose for practicing Pranayama
Thunderbolt-Pose
Tree Pose (Vrksasana)

  • Level: Beginner
  • Helps gain better sense of balance
  • Strengthens ankles, knees and improves toe grip
  • Rectifies standing posture
Tree Pose (Vrksasana) thumbnail
Upward Extended Feet Pose (Urdhva Prasarita Padasana)

  • Level: Beginner
  • Tones legs and feet
  • Shapes abdomen and stimulates the organs
  • Helpful in hormonal imbalances
urdhva-prasarita-padasana thumbnail
Upward Salute / Upward Tree pose (Urdhva Hastasana)

  • Level: Beginner
  • Stimulates abdominal organs
  • Stretches arms and upper back
  • Improves posture
Urdhva-Vrksasana thumbnail
Warrior I Pose (Virabhadrasana I)

  • Level: Beginner
  • Shapes calves and hips
  • Strengthens and stretches ankles and thighs
  • Relaxes arms and back
Warrior I (Virabhadrasana I) thumbnail
Warrior II Pose (Virabhadrasana II)

  • Level: Beginner
  • Strengthens and stretches ankles, calves and thighs
  • Improves focus and memory
  • Opens hips and stimulates reproductive organs
Warrior-2-Pose thumbnail
Wind Releasing Pose (Pavanamuktasana)

  • Level: Beginner
  • Stimulates digestive system
  • Help get rid of constipation and flatulence
  • Rejuvenates body and mind
Wind Releasing Pose (Pavanamuktasana) thumbnail

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