7 Essential Yoga Poses for Beginners - Conscious Breath Yoga (2024)

1. Mountain Pose (Tadasana)

Begin your home practice with Mountain Pose, the foundational pose that establishes stability and alignment. Stand tall with feet hip-width apart, spine elongated, shoulders relaxed and chin parallel to the floor. This pose is perfect for beginners practicing yoga online from the comfort of their homes.

2. Child’s Pose (Balasana)

Take a moment of rest and release tension in Child’s Pose. Kneel on the floor, knees wide apart, and sit back on your heels while gently folding forward. This pose is perfect for beginners practicing yoga at home, as it promotes relaxation and provides a sense of calm.

3. Tree Pose (Vrikshasana)

Improve balance and concentration with Tree Pose. Standing tall, shift your weight onto one foot, and place the sole of the other foot on the inner thigh, calf, or ankle. Find a focal point with your eyes and lengthen your spine, feeling rooted and stable. Beginners can practice this yoga pose during their online yoga sessions at home.

4. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose gently stretches the chest, neck, and spine while strengthening the glutes and hamstrings. Lie on your back, bend your knees, and place your feet hip-width apart. Press your feet into the ground and lift your hips, creating a bridge shape. Be sure to keep your head in the centre of your shoulders when your hips are off the ground. This pose is a great beginner yoga pose from home.

5. Cat-Cow Pose (Marjaryasana-Bitilasana)

Flow through Cat-Cow Pose to warm up the spine and promote flexibility. Start on all fours with a neutral spine. Inhale, arch your back, and lift your gaze for Cow Pose. Exhale, round your spine, and tuck your chin for Cat Pose. Repeat the sequence mindfully during your online yoga practice for beginners.

6. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a beginner-friendly pose that builds strength, increases flexibility, and rejuvenates the body. From hands and knees, lift your hips upward, creating an inverted V-shape. This pose is commonly practiced in online yoga classes for beginners.

7. Savasana (Corpse Pose)

Finish your home yoga practice with Savasana, the final relaxation pose. Lie on your back, arms by your sides, and close your eyes. Allow your body to completely relax, releasing any remaining tension. Practice Savasana at the end of your online yoga sessions for beginners.

Free Beginners Yoga PDF Workbook