The biggest thing to do as a beginner in Yoga is to start and then stay consistent with your practice.

The more you practice yoga, the more you’re building awareness in your body.

Downward-Facing Dog Pose

Downward Facing Dog, easy beginner yoga pose
  • Start on your hands and knees, with your hands stacked under your shoulders and knees under your hips.
  • Spread your hands wide and press your index finger and thumb into your mat.
  • Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling. Straighten your legs as best as you can and press your heels gently toward the floor.
  • Your head should be between your arms, facing your knees, and your backs should be flat.
  • Hold for 5–10 breaths.

Notes: To help keep the pressure off your wrists, “spread your fingers wide, grip your mat with your fingertips, and put more weight into the pad where your first finger and thumb insert into your palm.

Mountain Pose

  • Stand with your toes together and heels slightly apart.
  • Spread your toes and place your weight evenly through both feet. Engage your core and tuck your hips under a bit so your tailbone is pointing down toward the floor. Relax your shoulders and roll them back and down.
  • Inhale and reach your arms overhead, while pressing down into your feet. You may also put your hands in prayer position in front of your chest, or rest them by your sides—all are commonly used variations, and your instructor may cue one specifically or give you the choice.
  • Take long, slow, deep breaths in and out of your nose.
  • Hold for 3–5 breaths.

Notes: Keep your arms parallel with your ears, widen your arms if you need to.

Crescent Lunge Yoga Pose

  • Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.
  • Bend your front knee and keep your back leg straight and heel lifted off the floor. Try to bend your front leg so that your thigh is parallel to the floor. Square your hips toward the front.
  • Extend your arms toward the ceiling on either side of your head and stretch up as you also press into the mat and feel the stretch in your hips.
  • Hold for 5 breaths and repeat on the other side.
  • To move into Low Lunge/Anjaneyasana, simply drop your back knee to the floor, keeping the leg extended long and the shin flat on the mat.

Notes:
Feel free to bend your back leg if it will help you lift your torso and lengthen your back. It’s more important to keep your spine long than it is to straighten your back leg.

Warrior II Yoga Pose

  • Take a big step forward with your left foot to start in a staggered stance, with your feet almost mat-length apart.
  • Extend your arms so that they are parallel to the floor.
  • Bend your left knee so that it’s at or near a 90-degree angle, your thigh parallel to the floor, while keeping the right leg straight.
  • Point your left toes forward and turn your right foot out to the right so that it’s perpendicular to your left foot. Your left heel should be in line with the arch of your right foot.
  • At the same time, twist your torso to the right so that your left hip is facing toward the front of the room and your right hip is facing toward the back. Your left arm and your head should both be pointing forward and your right arm should be pointing back.
  • Hold for 1–5 breaths.

Notes: Make sure your left knee doesn’t move past your ankle. If it does, reduce the depth of your lunge a bit.

Triangle Yoga Pose

  • Start in Warrior II.
  • Straighten your front leg. Then, reach forward with your left hand toward the ground. Tilt your torso forward and rotate it open to the right side.
  • Rotate your arms to 6 and 12 o’clock. Rest your left hand on your shin, or the floor if you can, and extend your top arm fingers toward the ceiling.
  • Hold for 5–10 breaths, then switch sides.

Notes:
Use a block under your bottom hand to add more stability to this pose.
It’s more important to keep your spine long than it is to reach low to your leg or floor.

Elbow Plank Pose


The Plank pose helps to build isometric strength in your core, upper and lower body and is a great full body work out.
  • Elbow plank pose is an amazing pose that helps to stretch the legs and work on upper arms.
  • It also strengthens the shoulders and works out the core muscles. Also known as dolphin pose this pose is a part of stretches for weight loss and fitness.
  • After a brisk walk or run it is better to stretch your body and relax all the muscles. Your workout routine is incomplete without a dose of plank poses. Plank pose should be a must for all yoga practitioners and fitness enthusiasts. This pose also helps to improve body balance. For those who are suffering from arthritis consult your doctor before performing this pose.

How to do it

  • Begin on your hands and knees. Align your wrists directly under your shoulders, and your knees under your hips.
  • Lower your elbows to the floor directly beneath your shoulders. Keep your forearms parallel to each other.
  • Rest your palms on the ground flatly.
  • Tuck your toes and step back with your feet, bringing your body and head into one straight line. Align your heels over your toes.
  • Keep your head in a line with your spine and look between your hands.
  • Firm your shoulder blades into your back.
  • Keep your entire body should be in a straight line.
  • Hold this position for 3-5 breaths.