The best way to get the most from yoga is to pick practices that match your current ability and flexibility. These five beginner-friendly workouts are a great place to start. When you find the right fit, you’ll likely enjoy this gentle but effective form of exercise and its many health benefits.
Yoga isn’t about pushing yourself until you’re exhausted or in pain. It focuses on improving flexibility and balance while reducing stress and building functional strength. Start slowly and listen to your body—your muscles need time to adapt to new movements that expand your range of motion. The best beginner routines include poses that gently stretch tight areas and improve overall mobility.
Mountain pose
Mountain pose is a foundational posture—an asana—that often opens a session or appears in a Sun Salutation (Surya Namaskara). Stand tall with a straight spine. Let your big toes touch, or keep your feet slightly apart if that’s more comfortable. Arms rest at your sides with palms facing outward. Hold for 30 seconds, working up to a minute. This simple stance improves posture, balance, and strengthens the lower body.
Forward fold
Forward fold builds on mountain pose and gently stretches the back and legs. From mountain pose with hands on your hips, exhale and bend forward from the hips, not the waist. Place your hands where they reach comfortably—by your feet, folded, or holding your ankles if you can. Keep a slight bend in the knees if needed to avoid locking them. Start with 30 seconds and progress to a minute. Avoid this pose if you have back issues. It’s calming and helps loosen tight leg muscles while strengthening the lower body.
Downward-facing dog
Downward-facing dog is one of the most recognized yoga poses and a staple of the Sun Salutation. Begin on hands and knees with knees under hips and hands slightly forward of the shoulders. Inhale and lift your knees off the mat, raising your hips up and back. Straighten your legs slowly while keeping them soft, and keep your head between your arms with broad shoulders. Hold for one minute, working up to two or three. Beginners often remain on the balls of their feet or keep knees bent until flexibility improves. This pose engages many muscle groups, developing upper- and lower-body strength, balance, and flexibility. Use modifications to stay within your comfort level.
Plank pose
Plank is an excellent core-strengthening pose that’s gentle on the back. From downward dog, inhale and shift forward so your body forms a straight line from head to heels, with wrists under shoulders. Keep your head neutral, looking down at the mat. Aim to hold for 30 seconds and gradually increase to a minute or longer. Plank tones the whole abdomen and strengthens the arms and spine.
Low lunge
Low lunge stretches the groin and thigh muscles—areas that often tighten after running or hiking. You can move into this pose from downward dog or from plank. From downward dog, exhale and step your right foot forward between your hands so your right knee sits over the heel; slide the left knee back and lower it to the mat. You’ll feel a stretch in the front of the left leg. Hold for up to a minute, then switch sides. Many yoga flows move smoothly from one pose to the next, creating a natural rhythm guided by your breath.
These basic poses form the foundation for more advanced asanas. With appropriate modifications, each pose can be adapted for beginners so you can experience the benefits safely. Mastering these moves puts you on track to build a consistent and rewarding yoga practice.
