Yoga for Beginners: Your Comprehensive Step-by-Step Guide to Starting Your Yoga Journey

Starting a yoga practice can be a wonderful journey for both body and mind. As with any new exercise routine, it aligns well with your health needs.

Yoga offers such a wide range of styles and intensities, so there’s something for everyone, regardless of age or fitness level. Starting with beginner-friendly poses is a wise approach. These poses often focus on foundational asana, breathing techniques, and proper alignment, which are crucial for building a strong yoga practice.

Yoga is not just about physical postures; it’s also about cultivating mindfulness, relaxation, and self-awareness. So, while you’re exploring poses, don’t forget to tune into how your body and mind feel during and after each practice.

Starting anything new can seem daunting, but a comprehensive guide like Yoga for Beginners can provide the clarity and confidence you need to begin your yoga journey.

Yoga for Beginners to Starting Your Yoga Journey

Starting with simple asanas is an excellent approach for beginners, as these asanas often form the building blocks of many yoga sequences and provide a solid foundation for further exploration.

The sequence of these poses targets different muscle groups and promotes flexibility, strength and relaxation.
Here’s a suggested sequence of common yoga poses that beginners can try at home:

Mountain Pose (Tadasana)

  • Stand straight with feet hip-width apart, arms at your sides and shoulders relaxed.
  • Engage your core and lengthen through the spine.
  • Feel the ground through your feet.

Downward Facing Dog (Adho Mukha Svanasana)

  • From Mountain Pose, exhale and bend at the hips.
  • Place your hands on the mat at shoulder width.
  • Take your legs back, hips high, creating an inverted V shape with your body.
  • Apply pressure on your palms and heels.

Forward Fold (Uttanasana)

  • From Downward Facing Dog, step forward to join your feet with your hands.
  • Bend forward at the hips, allowing your torso to hang over your legs.
  • Bend your knees slightly if necessary
  • Relax your neck and shoulders.

Warrior I (Virabhadrasana I)

  • Stand straight.
  • Step your right leg back into a lunge position.
  • The left knee should be straight and bent at the ankle and the right foot should be slightly bent outwards.
  • Raise your arms, palms facing each other.
  • Look ahead.

Child’s Pose (Balasana)

  • Start on your hands and knees.
  • Then sit on your heels.
  • Lower your forehead on the mat.
  • Move your arms forward or along your body.
  • This posture is a gentle relaxation posture.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

  • Start on your hands and knees.
  • Your wrists directly beneath your shoulders and your knees beneath your hips. Arch your back, and lift your
  • Chest and tailbone toward the ceiling (Cow Pose).
  • Round your spine, and tuck your chin into your chest (cat pose).
  • Flow effortlessly between these two postures.

Bridge Pose (Setu Bandhasana)

  • Lie on your back with knees bent and feet hip-width apart, heels close to your sit bones.
  • Press into your feet and lift your hips toward the ceiling while engaging your hips and thighs.
  • You can tuck your fingers under you or keep your arms along your body.

Corpse Pose (Savasana)

  • Lie flat on your back
  • Spread your legs and place your hands at your sides, palms facing up.
  • Close your eyes and relax your whole body
  • Allow yourself to surrender completely to the floor.
  • Focus on your breathing and let go of any stress or thoughts.

This sequence provides a balanced combination of standing, seated, and reclining poses, offering a full-body workout while promoting relaxation, mindfulness and breathing exercises.


Above mentioned yoga poses provide a well-rounded introduction to yoga, focusing on building strength, flexibility, and mindfulness. Move mindfully, listen to your body and modify poses as needed to suit your comfort and ability level. Enjoy exploring these beginner poses and the benefits they bring to your body and mind!