Yoga for Beginners: 6 Poses to Start With

Yoga combines movement, breathing and focus. You don't need to be flexible to start — flexibility is something yoga builds over time. Practise on a non-slip mat, on an empty stomach, and never push into pain.

1. Mountain pose (Tadasana)

Stand tall with feet together, arms by your sides, shoulders relaxed. It teaches posture and body awareness. Hold for 5 slow breaths.

2. Tree pose (Vrikshasana)

Place one foot on the inner calf or thigh of the other leg (never on the knee), palms together at your chest. It builds balance and concentration.

3. Cat–cow stretch (Marjaryasana–Bitilasana)

On hands and knees, gently arch and round your back with your breath. Excellent for a stiff spine after long hours at a desk.

4. Child's pose (Balasana)

Sit back on your heels and fold forward, arms extended or by your sides. A restful pose to return to whenever you need a break.

5. Cobra pose (Bhujangasana)

Lie on your stomach and gently lift your chest using your back muscles, elbows close to your body. It strengthens the back and opens the chest.

6. Easy seated pose (Sukhasana) with breathing

Sit cross-legged with a straight spine and breathe slowly through your nose for 3–5 minutes. This is a simple way to finish your practice calmly.

Tips for starting out

• Practise 15–20 minutes, three to four times a week.
• Use a cushion or folded blanket under your hips if sitting is uncomfortable.
• If you are pregnant, have back problems or high blood pressure, learn from a qualified instructor.

Join our guided yoga and meditation sessions to learn with correct alignment and support.