5 Essential Yoga Poses for Beginners (Step-by-Step Guide + Benefits)
A group of yoga students practicing Plank Pose (Phalakasana) in a bright, outdoor studio - building strength, focus, and stability together.
Hi beautiful friend,
It’s so lovely to meet you back here for another ‘all things yoga’ blog!
Today I’m sharing 5 beginner-friendly poses to help you get started - with simple steps and all the beautiful benefits they offer.
Whether you’re new to yoga or have been practicing for years, these are poses I return to again and again.
You can practice them one at a time, or weave them together in a gentle flow to create something that moves with you.
Ready? Let’s go…
1. Child’s Pose - (Bālāsana) - A Beginner’s Best Friend for Relaxation
Child’s pose is a fantastic pose to get you started with your yoga practice. This pose opens the hips, lengthens the spine, and activates the parasympathetic nervous system - helping you feel calm and relaxed.
How to:
Come to a kneeling position on your mat, with your big toes touching behind you. Your knees can either be together or open mat-distance apart.
From here, walk your fingertips forwards, until your arms are fully extended in front of you, resting your forehead gently down on the mat.
If your hips don’t reach to sit back onto your heels, just sit back as far as comfortable, alternatively you can place a folded up blanket or cushion on your heels for extra support.
2. Cat/Cow - (Marjaryasana/Bitilasana) - The Ultimate Warm-Up for a Flexible Spine
Cat - Marjaryasana
Cow - Bitilasana
Cat-cow is a popular yoga pose and is often used as a warm-up at the beginning of a class. It gently massages the spine, increasing mobility, as well as helping to build the connection of linking breath with movement, an important component in yoga.
How to:
Come to all fours to a tabletop position, wrists in line with the shoulders, knees in line with the hips, with a neutral spine to begin with.
On the inhale, let your belly sink toward the floor, open the shoulders, tilt your pelvis up and lift your gaze upwards for “cow”, on the exhale, tilt the pelvis forward, round through the spine, dropping the chin to chest for “cat”.
Flow between the two poses with your breath.
3. Downward Facing Dog - (Adho Mukha Svanasana) - Full-Body Stretch for Strength & Flexibility
Downward facing dog is a pose you may already recognise. It is a popular yoga pose that strengthens the entire upper body, whilst stretching the backs of the legs.
How to:
Starting in a table top position tuck the toes and push through your hands to lift your hips to the sky, drawing the lower belly back to the spine and straightening through the legs.
Spread your finger tips wide and visualise a sensation of pushing the mat away.
Drop your head and look between your feet or at your belly button.
Tip: If you have tight hamstrings, maintain a gentle bend in the knees. Aim to move your heels toward the ground; they don’t have to be touching the mat, just moving in that direction. It’s more important to keep length in the spine, than straight legs.
4. Plank Pose - (Phalakasana) - Core Stability & Strength in One Simple Move
Plank is a challenging pose, that strengthens the entire body. It’s great to build stability in the body as well as focus and determination in the mind.
How to:
Come back to your tabletop position, engaging your torso and your arms. Step one leg back tucking the toes, followed by the other leg, coming to your plank pose - or a high push-up position.
Your body is in one straight line from your head to your heels and the core should be engaged.
To build strength you can start by practising half-plank pose, by dropping your knees to the floor.
5. Mountain Pose - (Tadasana) - The Foundation of Every Great Yoga Practice
Mountain pose is fundamental in yoga. It helps to identify any imbalances in the body, as well as helping to calm the body and mind and reduce stress.
How to:
Come to stand on your mat with your feet hip-width apart.
Spread your toes wide and lift up through the legs.
Draw your abdomen slightly in and up, engaging the pelvic floor muscles.
The arms are down by your side, palms facing forward, reaching through the finger tips.
Imagine a piece of string lifting you through the crown of your head, creating a sensation of lengthening through your entire body.
Soften the muscles in the face, and close the eyes or lower the gaze.
Mini Flow Suggestion
If you’d like to bring these postures together into a gentle sequence, here’s a simple flow to try:
Start in Child’s Pose to ground and settle.
Begin to warm the spine with a few rounds of Cat/Cow.
Tuck your toes and lift into Down Dog, pausing to feel the stretch.
Shift forward into Plank Pose, engaging through your core. (Option to take a few spinal waves between Plank & Down Dog).
Then step your feet to the top of your mat and gently roll up the spine into Mountain Pose, standing tall and steady.
Repeat this flow a few times, moving with your breath and tuning in to how your body feels.
Final Thoughts
There you have it - 5 beginner-friendly yoga poses to support you on your journey. Try to hold each pose for a few deep breaths, and practice at your own pace.
Remember: yoga isn’t about getting it “perfect.” It’s about connection, awareness, and showing up for yourself, exactly as you are.
If you have any questions or feel like sharing how your practice is going, I’d love to hear from you in the comments!
All my love,
P.S. If you're looking for beautiful, beginner-friendly yoga props to support your practice, I’ve got a 15% off discount code for you to use at The Yoga Collective - just enter SOPHIE at checkout.
And if we’re not already connected on Instagram, come say hi! I share yoga flows, tips, and little behind-the-scenes moments of my journey over at @yogawithsophielouise - I’d love to see you there!