10 Basic Yoga Poses for Beginners: Alignment and Step-by-Step Guide

Beginning a yoga practice can feel intimidating, but focusing on a few foundational asanas helps build the confidence and body awareness needed to grow safely. This guide covers 10 essential yoga poses for beginners, including clear alignment tips, step-by-step instructions, and benefits of each. Follow the sequence as shown in the illustration above.

1. Mountain Pose (Tadasana)

Alignment Tips: - Feet hip-width apart or big toes touching - Engage thighs and lift kneecaps - Roll shoulders back, arms at sides - Crown of head reaching upward

Step-by-Step: 1. Stand tall with your feet rooted into the mat. 2. Engage your core and lift the chest. 3. Soften shoulders and let arms rest naturally. 4. Gaze forward or close your eyes for grounding.

Benefits: - Improves posture - Enhances body awareness - Grounds and centers the body

2. Tree Pose (Vrikshasana)

Alignment Tips: - Keep standing leg strong - Avoid pressing foot against the knee - Hands at heart center or raised overhead

Step-by-Step: 1. Shift weight into one leg. 2. Bring the sole of the other foot to the inner ankle, calf, or thigh. 3. Balance and bring palms together in prayer. 4. Hold and switch sides.

Benefits: - Enhances balance and focus - Strengthens legs and core - Builds stability in ankles and hips

3. Warrior I (Virabhadrasana I)

Alignment Tips: - Front knee bent 90°, stacked over ankle - Back foot angled ~45°, heel grounded - Hips square to the front

Step-by-Step: 1. Step one foot forward into a lunge. 2. Turn back foot at 45° and plant heel. 3. Square hips forward and raise arms overhead. 4. Gaze forward or up.

Benefits: - Builds strength in legs and shoulders - Increases stamina - Opens chest and hips

4. Warrior II (Virabhadrasana II)

Alignment Tips: - Front heel aligned with back arch - Arms extended parallel to floor - Hips and chest open to the side

Step-by-Step: 1. From Warrior I, open hips and shoulders to the side. 2. Extend arms at shoulder height. 3. Gaze over the front hand. 4. Keep the front knee over ankle.

Benefits: - Strengthens legs, hips, and arms - Enhances concentration - Encourages stability

5. Triangle Pose (Trikonasana)

Alignment Tips: - Legs straight, feet wide - Front foot forward, back foot slightly turned - Extend torso without collapsing

Step-by-Step: 1. From Warrior II, straighten front leg. 2. Reach forward, then tilt downward. 3. Lower front hand to shin or block. 4. Extend top arm up, gaze at hand or forward.

Benefits: - Stretches spine, hamstrings, and hips - Improves balance and digestion - Energizes the body

6. Half Plank (Modified Phalakasana)

Alignment Tips: - Knees down, hips aligned with shoulders - Core engaged, back flat - Shoulders stacked over wrists

Step-by-Step: 1. Start in tabletop position. 2. Walk hands forward and shift hips forward. 3. Engage core, lengthen from head to knees. 4. Hold for a few breaths.

Benefits: - Builds core and upper body strength - Safer for beginners than full plank - Prepares body for advanced poses

7. Downward-Facing Dog (Adho Mukha Svanasana)

Alignment Tips: - Feet hip-width, hands shoulder-width - Fingers spread wide, press through palms - Spine long, knees bent if needed

Step-by-Step: 1. Begin on hands and knees. 2. Tuck toes, lift hips up and back. 3. Straighten legs gradually. 4. Relax head and gaze to feet or knees.

Benefits: - Full body stretch - Calms the mind - Strengthens arms and legs

8. Cat Pose (Marjaryasana)

Alignment Tips: - Hands under shoulders, knees under hips - Spread fingers wide, press through palms - Round spine fully

Step-by-Step: 1. Start in tabletop. 2. Inhale, round the back and tuck chin. 3. Draw belly toward spine. 4. Exhale and move into Cow Pose.

Benefits: - Relieves back tension - Warms spine - Promotes flexibility

9. Cow Pose (Bitilasana)

Alignment Tips: - Shoulders and knees stacked - Gaze forward, chest open - Lower belly drops

Step-by-Step: 1. From tabletop, inhale and arch the back. 2. Lift head and tailbone. 3. Gaze forward or slightly up. 4. Move into Cat Pose on exhale.

Benefits: - Stimulates abdominal organs - Improves posture - Complements Cat Pose

10. Child’s Pose (Balasana)

Alignment Tips: - Knees wide or together - Forehead resting on mat - Arms extended or alongside body

Step-by-Step: 1. Sit back onto heels. 2. Fold torso forward, rest forehead down. 3. Stretch arms forward or rest by sides. 4. Breathe deeply and relax.

Benefits: - Calms nervous system - Gently stretches back and hips - Offers rest between poses

Whether you're starting your yoga journey or revisiting the basics, these 10 poses form the foundation for a balanced and mindful practice. Focus on breath, alignment, and consistency and always listen to your body.