It’s fair to say that the rumors are right – yoga is really, really great for our physical, mental, and emotional well-being. If you’re here, you’ve likely heard about all the reasons to embrace yoga but might be unsure of where to begin. In this guide, we’ll explore yoga for beginners and 16 poses, or asanas, you can incorporate into your practice. Here’s what we’re going to cover: Let’s dive in. 16 Yoga Poses For Beginners 1. Mountain Pose (Tadasana) We begin with the foundation of many yoga sequences: Mountain Pose, and there’s more to this one than you might think! This simple yet powerful pose focuses on alignment and awareness. Stand tall with your feet together, shoulders relaxed, and palms facing forward. Gaze straight ahead and breathe deeply. This pose helps improve posture and align your body by stacking your shoulders, hips, and feet over one another. 2. Downward-Facing Dog (Adho Mukha Svanasana) One of yoga’s most recognizable poses, Downward Dog is an essential pose that challenges, stretches, and strengthens the whole body. Start on your hands and knees in table top position, then lift your hips upward, creating an inverted V-shape with your body. Press your palms firmly into the ground, extend through the back of the legs, and work the heels towards the ground. If you have tight hamstrings, it’s best to focus on lengthening the spine instead of the backs of the legs. This pose enhances flexibility and strength in the upper body, as well as relieves tension in the back and legs. 3. Child’s Pose (Balasana) For a soothing and restorative pose, look no further than Child’s Pose. Kneel on the floor, sit back on your heels, and reach your arms forward, lowering your forehead to the ground. You can choose to have the knees wide or together. If your forehead doesn’t reach the floor (which is very common in beginner yogis) then rest your head on a pillow, block, or blanket. It’s a fantastic relaxation pose that calms the mind, stretches the spine, and releases tension. 4. Warrior I (Virabhadrasana I) The Warrior I pose is perfect for building strength and stability. Start in mountain pose and step one foot behind you, take the back foot to a 45-degree angle, and bend your front knee at a 90-degree angle. Extend the back leg out long, pressing both feet into the mat. Raise your arms overhead with the shoulders relaxed and hold the position. This pose strengthens your legs, improves balance, and instills a sense of empowerment. 5. Bridge Pose (Setu Bandha Sarvangasana) Bridge Pose is excellent for strengthening the lower back, glutes, and hamstrings. Lie on your back with your knees bent, and feet hip-width apart. Lift your hips off the ground while pressing your arms and shoulders into the floor. This pose helps counteract the effects of prolonged sitting, making it ideal for those with desk jobs. 6. Tree Pose (Vrksasana) Tree Pose is a wonderful way to improve balance, focus, and stay grounded. Stand with your feet together, shift your weight to one leg, and place the sole of your other foot against the inner thigh of the standing leg. Bring your hands to your heart center and hold the position. This pose enhances concentration and balance while opening up the hips. 7. Cat-Cow Pose (Marjaryasana-Bitilasana) The Cat-Cow pose is a gentle and rhythmic movement that combines two poses. Begin on your hands and knees, arch your back while inhaling (Cow Pose), and round your back while exhaling (Cat Pose). This sequence is excellent for spinal flexibility and can be a soothing part of your warm-up or cool-down routine – I try to practice this pose daily! 8. Sphinx Pose (Salamba Bhujangasana) Sphinx Pose is a gentle backbend that strengthens the spine. Lie on your stomach, prop yourself up on your forearms, and gently arch your back while keeping your pelvis on the ground. This pose promotes improved posture, alleviates lower back pain, and gently engages the core muscles. 9. Warrior II (Virabhadrasana II) Warrior II is another empowering pose that strengthens your legs and improves your balance. Begin with your feet wide apart, turn one foot toward the front of the mat and another one parallel to the short edge of the mat – bend this leg to a 90-degree angle. Extend your arms parallel to the ground, gazing over the front hand. This pose promotes focus, stability, and builds endurance. 10. Seated Forward Bend (Paschimottanasana) The Seated Forward Bend is excellent for stretching the hamstrings, lower back, and spine. Sit with your legs extended, toes flexed toward you, and reach forward as far as you comfortably can, hinging from the hips. Don’t overstrain the hamstrings, you’ve got plenty of time to work on it!  This pose encourages flexibility, relaxation, and definitely patience. 11. Cobra Pose (Bhujangasana) Cobra Pose is a backbend that strengthens the back and opens the chest. Lie on your stomach, place your hands near your shoulders, and gently lift your upper body while keeping your pelvis on the ground. Don’t extend the arms out fully, just go as far as that’s comfortable. It’s a great pose for improving posture and relieving back tension. 12. Half Boat Pose (Ardha Navasana) Boat Pose is perfect for strengthening your core muscles and improving posture. Sit with your legs in front of you with a bend in the knee, lean back slightly, and lift your feet off the ground while balancing on your sit bones. Extend your arms parallel to the ground, reaching forward with the palms facing one another. This pose works on your abdominal muscles and balance. 13. Child’s Pose Variation (Extended Child’s Pose) This variation of Child’s Pose adds a shoulder stretch. Kneel on the ground, sit back on your heels, and extend your arms forward as in the classic Child’s Pose. Then, walk your hands to one side, feeling the stretch along your side and shoulders. This pose helps to release upper body tension. 14. Plank … Continue reading Yoga For Beginners: 16 Great Poses To Begin Your Practice