50 Basic Yoga Poses for Beginners

Starting yoga can feel overwhelming, but it doesn’t have to be. The beauty of yoga is that it meets you exactly where you are—whether you’re looking to build strength, improve flexibility, reduce stress, or simply move more mindfully. These 50 basic yoga poses are perfect for beginners and offer a solid foundation for developing a consistent, confident practice.

Standing Poses

These poses help improve balance, posture, and stability while warming the body.

1. Mountain Pose (Tadasana)

2. Forward Fold (Uttanasana)

3. Half Lift (Ardha Uttanasana)

4. Chair Pose (Utkatasana)

5. Warrior I (Virabhadrasana I)

6. Warrior II (Virabhadrasana II)

7. Warrior III (Virabhadrasana III)

8. Reverse Warrior

9. Triangle Pose (Trikonasana)

10. Extended Side Angle (Utthita Parsvakonasana)

Balancing Poses

These help build focus, strength, and stability.

11. Tree Pose (Vrksasana)
12. Eagle Pose (Garudasana)
13. Dancer Pose (Natarajasana)
14. Standing Hand-to-Knee Pose
15. Standing Figure Four Pose

Seated Poses

Ideal for stretching the hips, hamstrings, and spine.

16. Easy Pose (Sukhasana)
17. Staff Pose (Dandasana)
18. Seated Forward Bend (Paschimottanasana)
19. Bound Angle Pose (Baddha Konasana)
20. Hero Pose (Virasana)

Hip-Opening Poses

These release tension in the hips and lower back—areas that are often tight from long hours of sitting.

21. Pigeon Pose (Eka Pada Rajakapotasana – beginner variation)
22. Lizard Pose
23. Happy Baby Pose (Ananda Balasana)
24. Low Lunge (Anjaneyasana)
25. Garland Pose (Malasana)

Backbends

These energizing poses strengthen the back and open the chest.

26. Cat–Cow (Marjaryasana–Bitilasana)
27. Cobra Pose (Bhujangasana)
28. Sphinx Pose
29. Bridge Pose (Setu Bandhasana)
30. Upward-Facing Dog (Urdhva Mukha Svanasana)

Core-Strengthening Poses

A strong core supports every movement in yoga and everyday life.

31. Plank Pose
32. Side Plank (Vasisthasana – beginner variation)
33. Boat Pose (Navasana)
34. Forearm Plank
35. Dead Bug / Core Marching

Twists

Great for spinal mobility and releasing tension.

36. Seated Spinal Twist (Ardha Matsyendrasana)
37. Supine Spinal Twist
38. Chair Twist
39. Thread the Needle
40. Half Lord of the Fishes (gentle version)

Restorative & Relaxation Poses

These help calm the nervous system and promote deep rest.

41. Child’s Pose (Balasana)
42. Puppy Pose (Uttana Shishosana)
43. Legs Up the Wall (Viparita Karani)
44. Reclined Bound Angle Pose
45. Savasana (Corpse Pose)

Forward Folds & Inversions (Beginner-Friendly)

These poses gently relax the body and encourage focus.

46. Wide-Legged Forward Fold
47. Standing Split (gentle version)
48. Dolphin Pose (prep for headstand)
49. Supported Shoulder Stand (using props)
50. Downward-Facing Dog (Adho Mukha Svanasana)

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Getting Started

You don’t need to master all 50 poses at once. A great way to begin is by choosing 5–8 poses per session, focusing on slow breathing and mindful movement. Over time, your balance, strength, and flexibility will naturally improve.

Whether you’re practicing at home or in a class, these foundational poses will help you build confidence and create a soothing, sustainable yoga practice that supports your wellbeing.

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