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Master 81 Beginner-Friendly Yoga Poses with Photos

Your Complete Guide to Starting Yoga

Updated on December 31, 2024
Yoga Poses with Photos
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Yoga Poses with Photos

The first and foremost benefit of practicing yoga is having a life where mind, body and soul are at unity. And if you are a beginner, it can feel overwhelming with so many poses and practices to choose from. 

But don’t let that scare you – every yogi was once a beginner. This is your guide, by Team Siddhi Yoga, carefully selected to introduce you to 81 yoga poses that will strengthen your body and calm your mind and balance your inner self. 

Whether you want to increase flexibility, build strength or just take a moment in a busy day to breathe, these poses are the place to start. 

So roll out your mat, take a deep breath and step into this practice that will benefit every area of your life. Here are the yoga asanas, along with their categories, that an absolute beginner can perform:

1. Standing Yoga Poses

Standing yoga poses help build strength, balance, and flexibility. They ground you, improve posture, and are great for beginners learning to connect with their body.

1. Tadasana (Mountain Pose)

Tadasana (Mountain Pose)

Tadasana or Mountain Pose is the base of all standing poses. It improves posture, balance and mindfulness. Regular practice of this pose improves body alignment and height.

  • Ideal for: Beginners, seniors, children and those with posture issues.
  • Benefits: Improves posture, balance and body alignment.

2. Utkatasana (Chair Pose)

Utkatasana (Chair Pose)

Utkatasana or Chair Pose is a strong squat-like pose that strengthens the legs, core and spine.

  • Ideal for: Those who want to build leg and glute strength.
  • Benefits: Improves ankle flexibility, core stability and overall body strength.

3. Virabhadrasana II (Warrior ll)

Virabhadrasana II or Warrior II

Virabhadrasana II or Warrior II is a strong stance that builds lower body strength and focus.

  • Ideal for: Those who want to build lower body strength and improve posture.
  • Benefits: Helps with conditions like sciatica and flat feet.

4. Trikonasana (Triangle Pose)

Trikonasana or Triangle Pose

Trikonasana, or Triangle Pose, is a standing pose that strengthens the arms, legs and back and stretches the hips and hamstrings.

  • Ideal for: Those who want to reduce stress and improve digestion.
  • Benefits: Increases flexibility in the hips and hamstrings.

5. Parsvakonasana (Side Angle Pose)

Parsvakonasana - Side Angle Pose

Parsvakonasana or Side Angle Pose is a lateral stretch that improves strength and flexibility in the hips, shoulders and thighs.

  • Ideal for: Those who want to improve hip, shoulder and thigh flexibility.
  • Benefits: Opens the chest and improves lung capacity.

6. Utkata Konasana (Goddess Pose)

Utkata Konasana or Goddess Pose

Utkata Konasana or Goddess Pose is a wide squat that strengthens the legs and tones the core and promotes stability.

  • Ideal for: All levels, improves flexibility and stimulates blood flow to the lower body.
  • Benefits: Activates the root chakra, and gives a sense of  grounding.

7. Virabhadrasana I (Warrior I Pose)

Virabhadrasana I or Warrior I Pose

Virabhadrasana I or Warrior I Pose is a foundational pose that builds leg and core strength.

  • Ideal for: Those who want to build leg and core strength.
  • Benefits: Stretches the hips and chest, and supports flexibility and openness..

8. Hasta Uttanasana (Raised Arms Pose)

Hasta Uttanasana or Raised Arms Pose

Hasta Uttanasana or Raised Arms Pose is a standing backbend that stretches the whole body, especially the abdomen, thighs and shoulders.

  • Ideal for: All levels, including beginners and pregnant women with modifications in the pose.
  • Benefits: Improves respiratory function and spine strength.

9. Tadasana Akarna Dhanurasana (Standing Archer Pose)

Tadasana Akarna Dhanurasana

Tadasana Akarna Dhanurasana or Standing Archer Pose is a blend of Tadasana, Akarna Dhanurasana and Vinyasa.

  • Ideal for: Those who want to focus on flexibility, balance and spiritual growth.
  • Benefits: Stretches the hamstrings and improves posture, and overall body coordination.

10. Skandasana (Half Squat Pose)

Skandasana | Half Squat Pose

Skandasana or Half Squat Pose is a deep side lunge that stretches the hips, hamstrings and groins.

  • Ideal for: Those who want to increase hip flexibility and strengthen the legs.
  • Benefits: Improves balance and strengthens the lower body.

11. Pranam Sthiti (Yogasana Namaskara Greeting and Prayer Pose)

Yogasana Namaskara Greeting and Prayer Pose

Pranam Sthiti or Greeting and Prayer Pose symbolizes respect, humility and self reflection.

  • Ideal for: Everyone including beginners and pregnant women.
  • Benefits: Calms the mind, relieves stress and opens the heart center (Anahata chakra).

12. Ashta Chandrasana (High Lunge Pose)

High Lunge Pose | Ashta Chandrasana

High Lunge Pose or Ashta Chandrasana tones the hips, thighs and core. Engaging the core and deep breathing is required to maintain stability and balance.

  • Ideal for: Beginners who want to improve balance and flexibility.
  • Benefits: Energizes the body and overall posture.

13.Tiryaka Tadasana (Swaying Palm Tree Pose)

Tiryaka Tadasana or Swaying Palm Tree Pose

Tiryaka Tadasana or Swaying Palm Tree Pose requires standing and stretching side to side, to improve flexibility and blood circulation.

  • Ideal for: Those aiming to have overall flexibility.
  • Benefits: Calms the nervous system and improves digestion and posture.

14. Kati Chakrasana (Standing Spinal Twist)

Kati Chakrasana (standing Spinal Twist)

Kati Chakrasana or Standing Spinal Twist improves flexibility and strengthens abdominal organs.

  • Ideal for: Beginners with mild lower back pain.
  • Benefits: Improves digestion and posture.

15. Urdhva Hastasana (Upward Salute Pose)

Urdhva Hastasana (Upward Salute Pose)

Urdhva Hastasana or Upward Salute Pose stretches the whole body and opens the chest.

  • Ideal for: Beginners who want to improve posture.
  • Benefits: Improves balance and energizes.

16 Eka Pada Indudalasana (One-Legged Standing Crescent Pose)

eka pada indudalasana

Eka Pada Indudalasana or One-Legged Standing Crescent Pose stretches the thighs, groins and abdomen.

  • Ideal for: Beginners who want to improve balance.
  • Benefits: Provides flexibility and strength.

2. Seated Yoga Poses

Seated yoga poses focus on flexibility and calmness. They stretch your body, improve posture, and are perfect for grounding and finding inner peace while sitting.

17. Anjaneyasana (Crescent Low Lunge Pose)

Anjaneyasana | Crescent Low Lunge Pose

Anjaneyasana or Crescent Low Lunge Pose stretches the hips, glutes and hamstrings and builds leg and core strength.

  • Ideal for: Practitioners of all levels.
  • Benefits: Opens the chest and improves balance.

18. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana (Equestrian Pose)

Ashwa Sanchalanasana or Equestrian Pose is part of the Sun Salutation sequence and combines strength, balance and flexibility.

  • Ideal for: All levels of practitioners who want to strengthen leg muscles and deepen the hips and groins.
  • Benefits: Improves digestion and prepares the body for advanced yoga poses.

19. Parighasana (Gate Pose)

parighasana gate pose

Parighasana or Gate Pose stretches and opens the sides of the body, improves flexibility and mobility in the spine and hips.

  • Ideal for: Most people, though modifications may be needed for specific conditions.
  • Benefits: Improves balance, posture and breath control.

20. Virasana (Hero Pose)

virasana hero pose

Virasana or Hero Pose is a kneeling pose used for meditation. It gives deep stretch to the thighs, knees and hips.

  • Ideal for: Those with good flexibility in the knees, hips and ankles.
  • Benefits: Improves digestion and circulation and lower body flexibility.

21. Vajrasana (Thunderbolt Pose)

vajrasana thunderbolt pose

Vajrasana or Thunderbolt Pose is a foundational pose that is easy to do. It offers a firm and stable base for meditation and yoga practices. This is the only yogasana that can be performed after having a meal.

  • Ideal for: Healthy people, pregnant women (with modifications), and those with digestive issues.
  • Benefits: Aids digestion, improves concentration and reduces stress.

22. Sukhasana (Easy Pose)

sukhasana easy pose

Sukhasana or Easy Pose is a simple cross legged sitting pose used for meditation and pranayama.

  • Ideal for: Those with good hip and knee flexibility.
  • Benefits: Improves posture, concentration and relaxation.

23. Gomukhasana (Cow Face Pose)

gomukhasana cow face pose

Gomukhasana or Cow Face Pose stretches the shoulders, triceps, chest and hips.

  • Ideal for: Practitioners focusing on shoulder and hip flexibility.
  • Benefits: Opens the chest, aids digestion and strengthens various muscles.

24. Malasana (Garland Pose)

malasana garland pose

Malasana or Garland Pose is a deep squat that opens the hips, groins and inner thighs.

  • Ideal for: Those with good hip and ankle flexibility.
  • Benefits: Prepares the pelvic region for childbirth and strengthens the lower back.

25. Bharmanasana (Table Top Pose)

bharmanasana table top pose

Bharmanasana or Table Top Pose is a foundational pose and stretches and balances the muscles from head to toe.

  • Ideal for: Beginners of all age groups.
  • Benefits: Improves flexibility and strengthens the core.

26. Marjaryasana (Cat Pose)

marjaryasana cat pose

Marjaryasana or Cat Pose involves arching the back up, improves flexibility and reduces stress.

  • Ideal for: All ages and fitness levels.
  • Benefits: Improves posture and aids digestion.

27. Bitilasana (Cow Pose)

bitilasana cow pose

Bitilasana or Cow Pose is a back stretch that improves flexibility and helps deep, relaxed breathing.

  • Ideal for: Beginners of all age groups.
  • Benefits: Improves back flexibility and calms the mind.

28. Uttana Shishosana (Extended Puppy Pose)

uttana shishosana extended puppy pose

Uttana Shishosana or Extended Puppy Pose is a gentle stretch. It targets the spine, shoulders and upper back.

  • Ideal for: Beginners and those with shoulder or back pain.
  • Benefits: Helps relieve tension, improves posture, and promotes relaxation.

29. Dandasana (Staff Pose)

dandasana staff pose

Dandasana or Staff Pose is a simple seated pose that improves posture and strengthens the back.

  • Ideal for: Beginners, those with sedentary jobs and pregnant women..
  • Benefits: Improves balance, concentration and spinal support.

30. Mandukasana (Frog Pose)

mandukasana frog pose

Mandukasana or Frog Pose stretches the hips and thighs, helps digestion and reduces belly fat.

  • Ideal for: Beginners, seniors and those with digestive issues or diabetes.
  • Benefits: Relieves pain in ankles, knees and back.

31. Baddha Konasana (Bound Angle Pose)

Baddha Konasana

Baddha Konasana or Bound Angle Pose stretches the inner hips, groin and thighs. This yoga asana provides relaxation and boosts emotional balance.

  • Ideal for: All ages (requires deep breathing to improve focus).
  • Benefits: Tones the pelvic floor and improves flexibility and digestion.

32. Vyaghrasana (Tiger Pose)

Vyaghrasana (Tiger Pose)

Vyaghrasana or Tiger Pose tones the abdomen, hips and thighs.It is advised to use props if needed to support the practice and prevent any strain.

  • Ideal for: Beginners who want to improve shoulder and spinal flexibility.
  • Benefits: Relieves lower back pain and improves digestion.

33. Chakki Chalanasana (Mill Churning Pose)

chakki chalanasana mill churning pose

Chakki Chalanasana or Mill Churning Pose stretches and tones the arms and shoulders. It also increases blood flow.

  • Ideal for: Beginners who want to improve hip opening and flexibility.
  • Benefits: Improves digestion and circulation.

34. Agnistambhasana (Fire Log Pose)

Agnistambhasana or Fire Log Pose

Agnistambhasana or Fire Log Pose is stacking one leg over the other while seated. It is advised to use a cushion or blanket under your hips for added support if needed. 

  • Ideal for: Beginners who want to improve flexibility.
  • Benefits: Improves blood flow and prepares the mind for meditation.

35. Gomarjariyasana (Cat & Cow Pose)

gomarjariyasana cat cow pose

Gomarjariyasana or Cat & Cow Pose requires arching and rounding the back in a flowing sequence.

  • Ideal for: Beginners who want to relieve stress and improve digestion.
  • Benefits: Provides flexibility and strengthens spine.

36. Bhadrasana (Gracious Pose)

Bhadrasana - Bound Angle Pose

Bhadrasana or Bound Angle Pose or Butterfly Pose is sitting with feet together and knees apart.

  • Ideal for: Beginners who want to improve hip flexibility.
  • Benefits: Opens hips, thighs and knees and calms the mind.

3. Balancing Yoga Poses

Balancing yoga poses strengthen your core and improve focus. They help you find stability and calm, making you feel centered both physically and mentally.

37. Vrksasana (Tree Pose)

Vrksasana (Tree Pose)

Vrksasana or Tree Pose is a balancing pose that brings stability and focus. It strengthens the legs and clears the mind.

  • Ideal for: Those who want better balance and leg strength.
  • Benefits: Improves hip flexibility and reduces stress.

38.  Natarajasana (Dancer Pose)

natarajasana

Natarajasana, or Dancer Pose, is a balancing pose that improves flexibility in the shoulders, chest and thighs.

  • Ideal for: Practitioners with good flexibility and balance.
  • Benefits: Improves digestion, posture and self-confidence.

4. Prone Yoga Poses

39. Ashtanga Namaskarasana (Eight-Limbed Pose)

ashtanga namaskara

Ashtanga Namaskarasana or Eight-Limbed Pose involves touching the floor with eight points of your body: chin, chest, hands, knees, and toes.

  • Ideal for: Beginners looking to strengthen upper body and core.
  • Benefits: Improves focus, concentration and self awareness.

40. Salabhasana (Locust Pose)

Salabhasana or Locust Pose

Salabhasana or Locust Pose strengthens the back, buttocks and shoulders. It also improves flexibility and digestion.

  • Ideal for: Beginners looking to improve flexibility and strengthen the back.
  • Benefits: Helps digestion and reduces stiffness in the upper back.

41. Makara Adho Mukha Svanasana (Dolphin Plank Pose)

makara adho mukha svanasana

Makara Adho Mukha Svanasana or Dolphin Plank Pose tones the core, shoulders and arms.

  • Ideal for: Beginners who want to improve balance and endurance.
  • Benefits: Improves flexibility and strengthens legs and back.

42. Salamba Bhujangasana (Sphinx Pose)

Salamba Bhujangasana (Sphinx Pose)

Salamba Bhujangasana or Sphinx Pose is a gentle backbend that opens the chest. Breathe deeply for improved relaxation and digestion.

  • Ideal for: Beginners with mild back pain.
  • Benefits: Improves posture and offers stress relief.

43. Ardha Bhekasana (Half Frog Pose)

Ardha Bhekasana or Half Frog Pose

Ardha Bhekasana or Half Frog Pose is a hip stretch that opens the chest and boosts flexibility in the back, hips, and thighs..

  • Ideal for: Beginners who want to improve flexibility.
  • Benefits: Betters digestion and reduces belly fat.

5. Back Bending Yoga Poses

Back-bending yoga poses open your chest, stretch your spine, and boost flexibility. They help improve posture, energize you, and release tension from the back and shoulders.

44. Matsyasana (Fish Pose)

Matsyasana Fish Pose

Matsyasana or Fish Pose is a simple backbend that calms the mind and relieves stress.

  • Ideal for: Beginners with mild back pain.
  • Benefits: Improves posture and relaxes.

45. Setubandhasana (Bridge Pose)

Setubandhasana (Bridge Pose)

Setubandhasana or Bridge Pose strengthens the back and core muscles.

  • Ideal for: Beginners looking to strengthen and stretch the back.
  • Benefits: Improves blood circulation and relaxes.

46. Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)

Bhujangasana or Cobra Pose is a gentle backbend yoga asana. It strengthens the spine and abdomen.

  • Ideal for: Beginners with mild back pain.
  • Benefits: Improves flexibility and tones the lower belly.

47. Dhanurasana (