Basic Postures for Beginners Yoga

I am going to explain ten of the basic postures for beginners yoga you are likely to use in your first class. So, if you have never tried yoga before and are feeling a bit nervous about coming to your first class, this blog post is for you. Starting yoga can sometimes feel a little nervewracking, but it doesn’t have to be. All the poses in this article are very simple and easy to do. If you are not yet ready to join a class, then these beginner-friendly yoga postures can be tried at home. 

Beginners Yoga Edinburgh

Basic Postures for Beginners Yoga

Yoga for Beginners Edinburgh

In beginners yoga classes, you will learn the fundamental postures that form the foundation of yoga practice. Here are ten of the most common basic postures for beginners yoga:

Mountain Pose (Tadasana)

How to do it: Stand with your feet together or hip-width apart, distributing your weight evenly across both feet. Engage your leg muscles, tuck your tailbone slightly, and draw your navel toward your spine. Either let your arms rest at your sides with palms facing forward or bring your hands to meet each other as if you are in prayer. Extend the crown of your head towards the ceiling, lengthening your spine. Focus on taking deep, even breaths.

Good for: Mountain Pose is the basis for all standing poses. It improves posture, balance, and calm focus. It also helps in strengthening the thighs, knees, and ankles, while also helping to relieve sciatica.

Basic postures for beginners yoga mountain pose

Downward-Facing Dog (Adho Mukha Svanasana)

How to do it: Begin by getting down onto your hands and knees. You should place your knees should be directly below your hips with your hands stretched out slightly in front of your shoulders. Spread out your palms, keeping your index fingers parallel or slightly turned out. Turn your toes under. As you exhale, lift your knees off the floor and lift your sit bones toward the ceiling. Don’t worry how bent your knees are or that your heels don’t touch the ground, that isn’t necessary. 

Good for: This pose rejuvenates the body, stretches the back, shoulders, hamstrings, calves, arches, and hands, and strengthens the arms and legs. It also helps relieve stress and mild depression.

Basic postures for beginners yoga downward facing dog

Warrior Poses (Virabhadrasana I and II)

How to do Virabhadrasana I (Warrior I): Stand facing forward and step your left foot back and turn the foot slightly inward.  Bend the right knee to a 90 degree angle keeping it aligned over the ankle.  Ground the left heel, engage the core and lift your arms overhead, biceps to ears and find a steady gaze.

How to do Virabhadrasana II (Warrior II): Step your feet far apart with your hips facing the side of the mat.  Turn your right foot out 90 degrees and bend your knee over your right ankle.  Press through the outer edge of your left foot which is turned inward about 45 degrees.  Now reach your arms parallel to the ground, palms facing down and your gaze over the front fingers.  Engage the core and breathe.

Good for: These poses strengthen the legs and arms, improve balance and stability, and stimulate abdominal organs.

beginners yoga Warrior 2

Seated Forward Bend (Paschimottanasana)

How to do it: Sit on the floor with your legs stretched out directly in front of you. Keeping your spine straight and your toes flexed slightly toward you, raise both arms above your head and stretch up on an inhale. On an exhale, bend forward from the hip joints, chin moving toward the toes. Place your hands on your thighs, knees or toes, wherever they reach, without straining.

Good for: This pose calms the brain, helps relieve stress and mild depression, stretches the spine, shoulders, hamstrings, and stimulates the liver, kidneys, ovaries, and uterus.

Child’s Pose (Balasana)

How to do it: Begin by sitting back towards your heels with your knees together or slightly apart. Then fold forward, extending your arms out in front of you.  Alternatively, you can let them rest alongside your body. Place your forehead on the mat and gently relax your entire body.

Good for: This pose is excellent for resting and re-centring between more challenging poses. It stretches the hips, thighs, and ankles while calming the mind.

Basic postures for beginners yoga childs pose

Cat-Cow Stretch (Marjaryasana and Bitilasana)

How to do it: Start on your hands and knees in a “tabletop” position. First Cow Pose. As you inhale, drop your belly towards the mat whilst lifting your chin and chest, and gaze up towards the ceiling. For Cat Pose, round your spine towards the ceiling as you exhale, tucking your chin towards your chest, creating the shape of an arching cat.

Good for: This pair of poses warm the body and increase the flexibility of the spine. These poses also massage and stimulate organs, like the kidneys and adrenal glands and help relieve stress.

Cow pose yoga for beginners Edinburgh
Cat pose yoga for beginners Edinburgh

Cobra Pose (Bhujangasana)

How to do it: Lie face down on the floor with your hands under your shoulders and your legs extended behind you, tops of the feet pressing into the mat. As you inhale, press into your hands and slowly lift your chest, keeping your elbows close to your body. Extend as far as comfortable, keeping your hips on the mat.

Good for: Cobra Pose strengthens the spine, soothes sciatica, and helps to open the lungs, which is beneficial for asthma. It also stimulates abdominal organs, improving digestion.

Cobra pose yoga for beginners

Tree Pose (Vrksasana)

How to do it: Begin standing in Mountain Pose. Shift your weight to one foot and bring the sole of the other to the inner thigh, calf, or ankle wherever you can reach. Place your hands in a prayer position at your chest or raise them above your head in a prayer position. If you are struggling to maintain your balance, focus your gaze on a fixed point in front of you.

Good for: This pose helps improve balance and stability in the legs. It also strengthens the thighs, calves, ankles, and spine while stretching the groin and inner thighs, chest, and shoulders.

Tidal yoga for beginners Edinburgh

Bridge Pose (Setu Bandhasana)

How to do it: Lie on your back with your knees bent and place your feet flat on the floor, about hip-width apart. Your arms should be at your sides with palms facing down. Pressing your feet and arms firmly into the mat, lift your hips toward the ceiling. Clasp your hands under your back to help lift the chest up and engage the legs to keep the hips lifted.

Good for: This pose stretches the chest, neck, and spine. It calms the brain and helps alleviate stress and mild depression. Bridge is also therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis.

Bridge pose beginners yoga Edinburgh

Savasana (Corpse Pose)

How to do it: Lie flat on your back, preferably without any props or cushions. Use small spongy cushions below your neck and knees for comfort if necessary. Close your eyes and let your feet drop open. Relax your arms by your sides, palms facing up. Breathe deeply and slowly through your nostrils and allow your body to relax completely. Assume a passive attitude while releasing tensions and letting go of thoughts. Stay in this pose for 5-10 minutes.

Good for: Savasana helps lower blood pressure, calm the central nervous system, and promote deep relaxation. It’s often used to wrap up a yoga session, allowing for a period of deep rest and integration of other poses practised during the session.