Beginners6 min read
Yoga for Beginners: 7 Poses to Start With
Seven foundational poses that appear in almost every class, with simple cues to help you feel steady from your very first session.
Written by Elena Brooks, Hatha & Alignment
If you are new to yoga, a class can feel like a new language. The good news is that most sessions are built from a small family of poses. Get to know these seven and you will recognise much more of what your teacher is asking for.
Before you start
Move slowly, breathe through your nose if that feels comfortable, and treat every pose as an experiment rather than a test. A little sensation is fine; sharp or pinching pain is a signal to ease off.
Props are not a shortcut. Blocks, straps and blankets help you find the shape that suits your body today.
The seven poses
Practise each pose for three to five slow breaths. You can link them together as a short sequence once they feel familiar.
Mountain pose
Stand with feet hip-width apart, arms by your sides. Feel your weight spread evenly through both feet. It looks simple, but it teaches the posture you will carry into every standing pose.
Child's pose
Kneel, bring your big toes together and sit back towards your heels, resting your forehead on the mat or a block. This is your place to rest at any time in class.
Cat and cow
On hands and knees, gently round and then arch your spine with your breath. A kind way to wake up the back.
Downward-facing dog
From hands and knees, lift your hips up and back. Keep your knees bent as much as you like; a long spine matters more than straight legs.
Low lunge
Step one foot forward between your hands and lower the back knee. Lift your chest and let your hips settle forward.
Warrior II
Stand with feet wide, front toes forward and back foot turned slightly in. Bend the front knee over the ankle and reach your arms long.
Tree pose
Shift onto one foot and place the other on your ankle, calf or inner thigh, avoiding the knee. Hold a wall if you like. Wobbling is part of the practice.
Making it a habit
Ten minutes a few times a week is plenty to begin with. Many students find it easiest to practise at the same time each day, such as before breakfast or straight after work.
When you feel ready, join a beginner-friendly class such as Gentle Hatha so a teacher can offer guidance in person.
This article offers general wellbeing information and is not medical advice. If you have a health condition, please speak with a qualified professional before starting a new practice.
Sample article written for this template.
