10 easy yoga poses for beginners to build strength, flexibility, and mental clarity
- Yoga is a great form of exercise for people of all ages and physical abilities.
- Beginner yoga poses include child’s pose, easy seat, tree pose, and down dog.
- Benefits of yoga for beginners include increased strength and flexibility and reduced stress.
Yoga began in India thousands of years ago and has become increasingly popular in the Western world over the last few decades. It uses a series of movements, breaths, and/or meditation exercises to strengthen the body and ease the mind.
And you don’t have to be an expert to reap the rewards. In fact, a 2015 study of beginner yogis in Hong Kong found an hour-long Hatha yoga session once a week for 12 weeks increased strength and flexibility.
Yoga can be practiced in-person either at a studio, gym, or recreation center or virtually with online videos. When starting out, opt for a gentle class like restorative yoga, and let the teacher know you’re a beginner so they can modify poses, says Maria Santoferraro, a yoga teacher at multiple studios in Vermillion, Ohio.
Important: Yoga is suitable for people of all ages and physical abilities, but check with a doctor beforehand if you are over 65, pregnant, or have a pre-existing health condition.
Here are 10 easy yoga poses for beginners:
Nội Dung Chính
1. Easy pose
Easy pose is sometimes called easy seated pose.
The Good Brigade/Getty Images
This pose strengthens back and abdominal muscles while stretching the hips and groin.
How to do it:
- Sit on the floor, with your legs out in front of you.
- Cross your shins and slip each foot under the opposite knee.
- Rest your hands on your knees.
Quick tip: A bolster under you — like a pillow or rolled-up towel — can help open your hips and ease the strain on your lower back, says Jenn Seiff, a yoga teacher at various studios in Arlington, Virginia.
2. Child’s pose
Child’s pose is a place of rest.
Luis Alvarez/Getty Images
Child’s pose stretches the back, hip, and arm muscles as well as calms the nervous system.
How to do it:
- Kneel on the floor, with your knees wider than your hips, and toes pointed and together.
- Stretch your arms out on the floor in front of you, shoulder-width apart. Rest your forehead on the floor.
Quick tip: if your knees or hip joint feels tight, place a rolled-up towel or pillow between the bottom of your thighs and your calves. You can also put a pillow or yoga block under your forehead.
3. Tree pose
If you are struggling to balance, place your inner foot closer to your ankle or hold onto a wall for support.
FilippoBacci/Getty Images
Tree pose improves balance and stretches muscles surrounding the hip.
How to do it:
- Stand with your feet hip widths apart.
- Shift your weight onto your right foot.
- Raise your left leg and gently turn your knee outwards.
- Place your left foot at the inside of your right calf or above your knee, never on the knee.
Quick tip: Place your foot on the inside of your ankle instead if you need help balancing.
4. Downward Dog
Peddle out your legs as you settle into the position.
Luna Vandoorne/Shutterstock
Downward dog stretches the back of the legs, spine, hamstrings, palms, and feet. It also strengthens shoulders, arms, legs, and abdominal muscles.
How to do it:
- Start on all fours.
- Put your hands on the floor underneath your shoulders.
- Place your knees on the floor underneath your hips.
- Tuck your toes and lift your hips toward the ceiling.
Quick tip: Bend your knees or peddle out your feet to ease the stretch. You can also place your hands on a chair or wall.
5. Warrior Two
Warrior II can be challenging, but that’s why it also tests your mental strength.
AzmanL/Getty Images
This vigorous pose improves balance. It works thigh and core muscles and stretches the knees, ankles, and shoulders.
How to do it:
- From a standing position, place your feet around 4 feet wide.
- Turn your right foot out 90 degrees and your left foot inward towards your body slightly.
- Bend your right knee.
- Raise your arms parallel to the floor, palms down. Look out over your right hand.
- Try to keep equal weight in the front and back leg.
Quick tip: Keep your knee straight if the joint is stiff. If you have shoulder problems, keep your arms down or at the heart’s center. The back foot can also rest against a wall for balance.
6. Low Lunge
Low lunge is a great stretch for after a run.
fizkes/Getty Images
Low lunge stretches the chest, shoulders, and hamstrings.
How to do it:
- From downward dog pose, step your right foot between your hands.
- Lower your left knee and calf to the floor, pointing your toes.
- Raise your arms alongside your ears.
Quick tip: Hold on to a wall or chair to help with balance. To ease tightness in the hip or knee, flex your foot and press your toes into the floor.
7. Seated Forward Bend
Make sure your spine is long.
shapecharge/Getty Images
This pose stretches the hamstrings, spine, and shoulders.
How to do it:
- Sitting with legs out in front of you and bend forward, keeping your back as straight as possible.
- Reach towards the outsides of your feet and grab them if possible.
Quick tip: If you can’t reach your feet, put a belt or towel around the soles, and pull on the ends of it with your hands as you lean forward.
8. Reclining Twist
Don’t force the full twist if it hurts your back.
fizkes/Getty Images
This relaxing twist also stretches the spine and shoulders and strengthens the lower back.
How to do it:
- Lie on the floor with your arms in a T-shape.
- Bring your knees to your chest.
- Keeping your arms out, let knees fall to one side.
- Look over your opposite shoulder.
Quick tip: Put a pillow under the knees or in between the legs to ease the stretch.
9. Bridge pose
Bridge pose is great for building your glutes.
LaylaBird/Getty Images
Bridge pose strengthens the thighs, buttock, back, and shoulder muscles. It also stretches the spine, shoulders, and hip, easing the tight muscles that come from hunching over a computer all day, says Sarah Court, DPT, a physical therapist and yoga teacher at multiple locations in Los Angeles.
How to do it:
- Lying on your back with your arms by your sides and your knees bent, place your feet flat on the floor about two feet from your hips.
- Raise your buttocks up off of the floor, keeping your knees hip-distance apart.
Quick tip: Stack a folded blanket under your lower back for added support.
10. Legs up the wall
This pose is sometimes called waterfall pose.
I am a female photographer from Thailand I love create an artworks with my camera/Getty Images
This calming pose stretches hamstrings and calves and promotes blood flow to the brain.
How to do it:
- Lie on the floor with your hips as close to the wall as possible.
- Stretch your legs up the wall.
- Rest your arms at your sides.
Quick tip: Put a blanket or bolster under your hips, or put your legs about a foot apart to ease the stretch in your hamstrings or calves.
Insider’s takeaway
Yoga is a great form of exercise for people of all ages and fitness levels. However, beginners should look for slower-paced classes to start. With regular practice, you’ll build strength and flexibility in muscles and joints and reap mental benefits.
Stacy Lu is a health journalist in the Washington, D.C. area. She’s written for The New York Times, Forbes, NBC News, HuffPost and more on topics ranging from the power of placebos to embryo adoption. Follow her on Twitter and see more of her work
Read more
Read less
