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TrainingJune 28, 2022

The 8 Best Yoga Poses for Beginners

Yoga is a common term nowadays - and for good reason. Today we revisit the topic and present the 8 best yoga poses for beginners and some of its benefits, because as we all know, getting started is the hardest part.

What Is Yoga and Why Should You Practice It?

Yoga is a 5000-year-old body science that originated in India and has been booming in the West since the 60s and 70s. In the West, we know the term "yoga" mainly in connection with the physical yoga poses. However, the original yoga practice is much broader and includes breathing and mediation exercises as well as ethical guidelines - also called yamas and niyamas.

The benefits of yoga practice are manifold. Deep and conscious breathing reduces stress and at the same time promotes better sleep. Different breathing exercises in yoga activate the autonomic nervous system, which in turn suppresses the stress nerve, lowers blood pressure, and positively influences the nervous system. Deep and conscious breathing also promotes blood circulation to all organs.

The physical yoga exercises strengthen and stretch the muscles of our body and thus keep us fit and mobile. Especially through the variation of forward and backward bends, twists and side bends, our spine is kept active and flexible. The alternating movements of the yoga poses likewise massage our organs and are thus very beneficial for good digestion. In addition, the special breathing combined with movement allows the body to absorb more oxygen, which benefits both our heart and lungs.

For all those who are now eager to get started, we have compiled the 8 best yoga poses for beginners below, so that you can benefit directly from the advantages.

The 8 Best Yoga Poses for Beginners

Below we will now share with you our selection of the 8 best yoga poses for beginners in detail:

1. Downward facing dog (Adho Mukha Svanasana)


  • First, get into an all-fours position.
  • Hold the hands shoulder-width apart and the feet hip-width apart.
  • Now press the buttocks towards the ceiling so that a triangle is formed between the hands, buttocks, and feet.

Benefits: downward facing dog strengthens wrists, shoulders and arms while stretching the back of the legs. The head is under the heart, which helps blood circulation to the brain.

2. Warrior 2 (Virabhadrasana II)


  • Stand with both feet facing the long side of the mat.
  • Turn the front toes completely forward, take the back heel back, so that a 45-degree angle is formed.
  • Now bend the front knee over the ankle and bring the arms into a T-position stretched forward and back.
  • Keep the shoulders above the hips, draw the belly button inwards and tilt the hips slightly forward.
  • Hold the position for 5 breaths.

Benefits: all warrior poses strengthen the legs and ground us. This yoga pose for beginners also teaches us to be in the here and now - neither looking back nor rushing forward.

3. Extended Triangle (Utthita Trikonasana)


  • From the Warrior 2 pose, extend the front leg and tense the thigh.
  • Now tilt the hip sideways and place the front hand on the front shin, while the other arm with hand is stretched towards the ceiling.
  • Between your two feet and legs, between the front arm and leg and between the front foot, top hand and back foot there are now 3 triangles.
  • Hold the position for 5 breaths.

Benefits: the triangle pose stretches and strengthens the leg muscles and stretches our sides, which can help reduce digestive problems. The spine is tilted sideways and remains supple, the hips learn to open.

4. Tree Pose (Vrksasana)


  • Ground one foot into the floor and raise the other knee towards the chest.
  • With the knee joint closed, open the knee outwards and place the sole of the foot next to the ankle or in the other thigh - do not place the foot on the other knee joint!
  • Place the palms together in front of the chest in what is called the "Añjali mudra". Alternatively, stretch the hands towards the ceiling.
  • Hold the position for 5 breaths and switch sides.

Benefits: the tree is a popular yoga pose for beginners and teaches us balance. It strengthens the leg and ankle muscles. This yoga pose also promotes flexibility of the shoulders when the arms are reached up.

5. Cobra Pose (Bujangasana)


  • Lie belly-down on the mat and stretch the tips of the feet long.
  • Place the hands beside the ribs and spread the fingers.
  • Now lift the chest off the mat, while keeping the hips and belly on the ground.
  • Relax the neck and let the shoulders drop back. You should not feel pain in the lower back.
  • From this position, after 1 breath, press back into downward looking dog.

Benefits: the cobra pose in yoga is a small backbend and opens our heart. This yoga pose brings flexibility to the spine and stretches the hip flexors - an extremely beneficial exercise after long periods of sitting.

6. Supported Bridge Pose (Setu Bandhasana)


  • Lie with your back on the mat and bend the knees so that the knees are directly above the ankles.
  • The tips of the toes point forward. Keep the neck still!
  • Now push your hips up and tense your buttocks. You can press your arms into the floor at your sides or cross them under your back.
  • Hold the position for 5 breaths. Then lower the hips slowly and in a controlled manner.
  • Repeat the exercise 3 times.

Benefits: the bridge is a classic exercise - not only in yoga practice. Like the cobra, it is a backbend that opens and stretches the entire front of the body: thighs, hip flexors, abdominal muscles, and heart space.

7. Seated Twist (Ardha Matsyendrasana)


  • Get into a seat on the mat with both legs stretched forward.
  • Now take the right foot and place it beside the left knee, so that the right knee faces the ceiling.
  • Take the right hand behind the back for support. The left hand grips the right knee.
  • Try to remain upright throughout the back as you twist towards the knee and through the spine.
  • Hold the position for 5 breaths and switch sides.

Benefits: the seated twist is a great yoga pose for beginners because it is quite simple to do but offers several benefits. Thus, the seated twist brings proper movement to the spine and massages the organs through the rotation. This yoga pose promotes digestion and relaxes the lower back.

8. Seated Forward Fold (Paschimottanasana)


  • Come into a seated position on the mat with both legs extended forward.
  • Flex the toes and keep the legs active.
  • Bring the shoulders back, down onto the back and keep the spine long, tilting from the hips.
  • Now slowly move the upper body forward over the legs.
  • Take 5 deep breaths in this position.

Benefits: the seated forward bend is a beautiful yoga pose for beginners to close the practice. The pose is calming and opens the entire back of the body. The stretch can manifest differently depending on where it is most needed. This yoga pose is also said to get rid of unwanted belly fat.

Conclusion: the 8 Best Yoga Poses for Beginners

As you can see, there are numerous yoga poses for beginners with different benefits. In this article, we have compiled a selection of forward folds, backbends, twists, and side bends to create a holistic yoga practice. In yoga, the motto is always: listen to your breath and your body and learn to distinguish between red and blue pain. These poses will accompany you in the initial phase and probably forever in your yoga practice!


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