7 Easy Best Yoga Poses for Beginners and Back Stretches at Home

Best Yoga Poses for Beginners – Everything has a first time for everything we do. Yoga is fast spreading nowadays, like a virus. A lot of people know the amazing benefits of yoga, but not everyone has tried a pose.

Some think yoga is challenging and maybe quite complicated for a novice. That’s not true! I am going to show you some of the best yoga poses for beginners in this post.



These poses are simple, secure, and very straightforward to practice. The best approach to begin your yoga journey is to start with some easy asanas.

This will help build your body to a level of flexibility for more complex poses. Also, trying some challenging poses may discourage you from moving any further with yoga practice.

So, your best bet is to start with some easy-to-do yoga poses. These seven best yoga poses for beginners are perfect to begin with.


Read Also: 5 Best Yoga Poses For Kids and Benefits


7 Best Yoga Poses for Beginners

For a beginner, doing challenging yoga poses can discourage you from achieving your best self that yoga offers you. In this post, you will find seven yoga poses that are perfect for beginners to try.


1. Mountain Pose (Tadasana)



Mountain Pose is a foundational pose for achieving the strong and steady practice of yoga.

This yoga pose is one of the basic asanas every beginner should know how to do. You might have to start some other standing poses with this particular pose.

You should also know the benefits you could get doing this simple pose. The Mountain pose strengthens the thighs, knees and ankles, and tones the abdomen and glutes.

Furthermore, it could help improve your posture, reduce flat feet, and relieve back pain.

How To Do It

  • Stand straight on your yoga mat with your feet placed together
  • Relax your shoulders and let your arms hang beside you in a relaxed way
  • Then, bend your knees slightly before straightening them again
  • Fix your gaze on the spot in front of you
  • Breathe deeply, drawing air into your belly
  • Put your palms together at your heart level.
  • Stand tall, and try to lift your shoulders higher to the ceiling. Focus on allowing the energy to flow through your body, from your feet to your hands.


2. Tree Pose (Vriksasana)



The tree pose is also one of the best yoga poses for beginners. It is not difficult, and you will find it easy to do. You will need the skill of the mountain pose above to take this pose correctly.

For the good the tree pose does, it incredibly improves balance, focus, memory, and concentration. It also strengthens the ankles and knees.

How To Do It

  • Start with Mountain Pose
  • Bring your palms together and leave them at the center of your chest
  • Gently lift your left leg and place the sole anywhere above or below your right knee
  • Do not place it on your knee
  • Take a deep breath before lengthening through the crown of your head
  • Put your gaze directly in front of you
  • Raise your arms over your head, take some deep breaths
  • Measuredly release your arms back to the heart center and release the left leg.
  • Repeat on the right side.


3. Cow Pose (Bitilasana)



As a beginner, if one of your reasons for trying out yoga is back pain, this is perfect for you. The cow pose is one of the basic yoga poses for beginners which stretches the back.

How To Do It

  • To begin, place your hands and knees on the floor
  • Form a “tabletop” position
  • Set your knees directly below your hips and your wrists
  • Make your elbows and shoulders perpendicular to the floor
  • Set your gaze on the floor and put your head in a neutral position
  • As you inhale, raise your sitting bones and chest toward the ceiling, making your belly to sink toward the floor
  • Raise your head to look straight forward.
  • Exhale, and return to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.

Usually, the cow pose is done with the cat pose. So as you exhale, you can assume the cat pose position. But for a beginner, you can simply have your cow pose before pairing with the cat pose later on.


4. Cat Pose (Marjaryasana)



The cat pose is another excellent beginner yoga stretch that strengthens your spine, improves your posture and balance.

How To Do It

  • Start on your hands and knees in a “tabletop pose.” To do this, Get on all fours with your wrists directly below your shoulders and your knees directly below your hips
  • Spread your fingers
  • Inhale deeply and then exhale slowly
  • As you exhale, raise your spine towards the ceiling, keeping your tailbone tucked under
  • Tuck your chin towards your chest
  • Breathe deeply into the curve, gently contracting your glutes
  • Then, lower and flatten your spine to return to the tabletop position. Then lower your hips on an exhale to sit back on your heels.
  • Do ten reps


5. Child Pose (Balasana)



The child’s pose is a yoga pose that will easy for a newcomer to practice. This pose is perfect for the spine, lower back pain relief, and period cramps. The Child’s pose is also great for relaxing your body, as well as your mind.

How To Do It

  • Kneel on your mat and widen your knees hip-width apart
  • Bend forward and extend your arms in front of you on the mat
  • Stretch out your spine fully
  • Rest your forehead on the carpet still fully stretched.
  • Hold this pose for at least five breaths, and up to five minutes to experience the full benefits of this relaxing pose.


6. Hero Pose (Virasana)



Hero pose is a simple seated pose that yoga beginners would not have a problem executing. This pose is a relaxing, meditative pose that works the thighs, knees, and ankles, strengthens the arches of the feet, and boosts digestion.

How To Do It

  • Start in a kneeling position placing the top of your feet on the mat
  • Place your knees together
  • Rise on the knees and separate your feet and slowly sit down between your feet
  • Relax your shoulders away from your ears and raise up and out of the crown of your head
  • Place your palms on your thighs in a face-up or face-down position
  • Maintain this position  from 5 to 30 full, deep breaths, depending on your level of comfort
  • To release, place the palms on the mat in front of you, slowly move your weight  onto hands and knees
  • Then, swing both shins over to one side and lengthen both legs straight out in front of you.

Avoid this pose if you have a critical knee or ankle injury. There are several other simple yoga poses you can pick from.


7. Corpse Pose (Savasana)



Savasana is one of the effective yoga poses for inducing relaxation. It looks super easy to do, but it one pose that overwhelms your soul with peace and harmony. This pose reduces the tension of muscles, insomnia, anxiety, and fatigue.

How to Do It

  • Lie on your back with legs straight and arms at the sides
  • Close your eyes, leaving your palms faced upwards
  • Keep the feet drop open
  • Breathe while resting the body’s weight on the ground
  • Slowly exhale while relaxing all the body parts.



Yoga is fun to practice. The moment you get to perfect some of these basic styles, you should gradually proceed to try out some other intermediate forms.

Do not think that these simple yoga styles for beginners have limited benefits. In actual sense, they give you all the full benefits as long as you do them well.

Yoga is life because it helps to keep your body, mind, and soul sound. Start your yoga journey with full confidence that the best yoga poses for beginners we have suggested for you are about the easiest yoga asanas ever.

Start well! See you at the next yoga level soon.

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