Seated Wide Leg Forward Bend (Upavistha Konasana) This simple seated pose is a good starting point for meditation and pranayama, as it promotes calmness and relaxation.īound Angle, also known as Butterfly, is a seated hip opener, great for stretching the inner thighs and hips.Ģ5. It can be an additional stretch on the hips and side of the body compared to the previous forward bend with two legs straight.Ī seated twist, this pose is great for stretching and improving the mobility of the spine and hips, and can also help to improve digestion. This yoga pose also stretches the back of the body and calms the nervous system. It also helps to calm the mind and reduce stress and anxiety. Paschimottanasana stretches the back of the body – back, hips and legs. It strengthens the core and back and can be a gentle stretch for the hips and hamstrings.Ģ0. Staff Pose is often used as a preparatory pose for more advanced seated postures. It is a great way to warm up the muscles, release tension from the muscles around the spine and improve posture. The Cat-Cow Stretch is a gentle spine stretch that improves flexibility and mobility in the spine, neck and shoulders. It is a gentle stretch for the hips, back, and legs. The Child’s Pose is a calming pose that relieves stress and anxiety. It is a great pose for improving posture, focus, and concentration. The Tree Pose is a balance pose that strengthens the legs, hips, and core. Prasarita Padottanasana improves flexibility in the legs and spine, it stretches the back, hamstrings and inner thighs. Wide-Legged Standing Forward Bend (Prasarita Padottanasana) The pose requires a good deal of balance and coordination, making it a great option for improving these skills.ġ5. Triangle Pose strengthens the legs and back muscles while stretching the inner thighs, hips and hamstrings. Just like other standing poses, Utthita Parsvakonasana strengthens the lower body and core an also stretches the side of the body. Extended Side Angle (Utthita Parsvakonasana) The Reverse Warrior is a variation of the Warrior II that focuses on stretching the side body and hips while still strengthening the lower body and improving stability.ġ3. It is a great pose for building confidence and improving focus and concentration. Warrior II pose, or Virabhadrasana II is a pose that strengthens the legs, hips, and core while improving balance and stability. Warrior I is similar to Crescent Lunge but the back heel is grounded which ads more stretch to the calf, legs and hips. The High Lunge, also known as the Crescent Lunge, is a pose that strengthens the legs, hips, and core while stretching the hip flexors and quadriceps. It’s a great way to strengthen the whole body and stretch legs and hips. This variation of the Downward Facing Dog requires more balance, stability and flexibility. It stretches the hamstrings, calves, and back, improving flexibility in the spine and legs while building strength in the shoulders and arms. Downward Facing Dog (Adho Mukha Svanasana)ĭownward Dog is one of the most famous yoga posesAdho Mukha Svanasana is a staple of many yoga practices.

The Cobra Pose is a back bend that strengthens the muscles in the back, opens the chest and improves posture.ħ. It requires balance, stability, and focus, making it a great pose for improving overall body strength and posture. The Plank Pose is a bodyweight exercise that builds strength in the arms, core, and legs. It stretches the hamstrings and strengthens the legs and spine. This gentle forward bend is a part of Sun Salutations and a great way to warm up the muscles and improve flexibility. It can also help to reduce stress and calm the mind. Uttanasana stretches the hamstrings, calves, and spine. It requires balance, stability, and focus, making it a great pose for building overall body strength.

Utkatasana is a strengthening pose that targets the legs, hips, and back muscles. Tadasana strengthens the legs, improves posture, helps to calm the mind and improve balance. The Mountain Pose, or Tadasana in Sanskrit, is a standing pose that forms the foundation for many other yoga poses. Read on to learn more about the best beginner yoga poses. From the grounding stability of Mountain Pose to the energetic power of Warrior I, each of these poses offers unique physical and mental benefits. These poses are often seen in yoga classes and are perfect for building strength, improving flexibility, and laying the foundation for more advanced asanas. That’s why I’ve put together a list of 30 of the best beginner yoga poses. The key is to begin with poses that are approachable, yet still offer a challenge. Starting a yoga practice can seem intimidating, but it doesn’t have to be.

Yoga sequence for beginners