15 Easy Yoga Poses For Beginners - Printable PDF Download

1. Downward Dog

• Downward dog is one of the most well-known yoga poses, and it gives you a great full-body stretch! You use most of the major muscle groups in this pose, so it helps strengthen and tone your whole body.
• To do a downward dog, start on all fours. Make sure your wrists are directly under your shoulders and your knees are under your hips. Tuck your toes, press your palms into your mat, and lift your hips up and back. Lengthen your arms and legs so your body forms an upside-down V. It's fine to keep your knees slightly bent.

2. Cat Pose

• Cat Pose is another great yoga pose for beginners. It isn't hard to do and it gives your back a nice stretch.
• Start on all fours, then press your palms down as you round your back up toward the ceiling. Let your head drop and keep your arms straight. You want your back curved like a bow. Many people pair it with Cow Pose, gently arching the back the other way, and flow between the two with the breath.

3. Corpse Pose

• Corpse pose is simple but deeply relaxing. All you have to do is lie on your back with your arms resting at your sides, palms up.
• It doesn't take physical effort, but it does take mental focus to stay still and quiet, so many people find it surprisingly hard. It's best done at the end of your practice so you can cool down.

4. Cobra Pose

• Cobra Pose is another gentle back stretch. It is often confused with Upward Facing Dog, but in Cobra your hips and legs stay on the mat.
• Lie on your stomach and place your hands under your shoulders, elbows tucked in close to your body. Press into your hands and slowly lift your chest, keeping your elbows slightly bent and your shoulders down away from your ears. Your legs and hips stay planted on your mat.

5. Bridge Pose

• Bridge pose can help strengthen your back and legs with repeated practice.
• Lie on your back with your arms at your sides and your knees bent, feet flat on the floor and close to your hips. Press into your feet and lift your hips. Hold for a few breaths, then slowly lower back down.

6. Mountain Pose

• Mountain pose is one of the most basic yoga poses. It's a standing position, but the focus is on aligning your body well.
• Stand with your feet together or hip-width apart. Keep your shoulders down and away from your ears, and lengthen up through your spine. Let your arms rest at your sides with your palms facing forward.

7. Tree Pose

• Tree pose takes some balance but is fairly easy to practice. It strengthens the legs and ankles. Keep your breath slow and steady while you hold it.
• Plant one foot on the ground. Place the sole of your other foot on your inner calf or inner thigh, never on the knee. Bring your hands together at your chest in prayer position, or raise them overhead. Use a wall for support if you need it.

8. Warrior Pose 1

• Warrior 1 builds strength in your legs and core. If you do a lot of lower-body exercise, it can also help loosen up your hips.
• Take a big step forward with one foot and bend that knee so it stays over your ankle. Keep your back leg long, with your back foot flat on the mat and turned out slightly. Raise your arms overhead and keep your shoulders relaxed.

9. Warrior Pose 2

• Warrior 2 builds on Warrior 1.
• From Warrior 1, turn your back foot so it is parallel to the back of your mat, with your front heel lined up with your back arch. Keep your front knee bent over your ankle, open your hips and torso to the side, and stretch your arms out in a T. Look out over your front hand.

10. Plank Pose

• Plank pose takes a lot of core strength. It's not hard to get into, but it is hard to hold. You can plank in a push-up position, on your forearms, or with your knees down to make it easier.
• Keep your shoulders over your wrists (or elbows) and your body in one straight line. Start with a few breaths and build up your time as you get stronger.

11. Easy Pose

• Easy pose is just another name for sitting cross-legged. It's a foundational yoga pose, but it's harder than it looks, so you might want to sit on a folded blanket or cushion.
• Sit cross-legged with your feet roughly below your knees. Rest your hands on your knees or in your lap, and keep your back tall. Try not to hunch over or let your head drop.

12. Hero Pose

• Hero pose is another seated position that gently stretches the thighs and ankles.
• Kneel with your knees together and your feet slightly wider than your hips, tops of the feet flat on the mat. Sit back between your heels, keep your back straight, and rest your palms on your thighs. If your hips don't reach the floor, sit on a block or folded blanket.

13. Locust Pose

• Locust pose is a gentle back bend that strengthens the muscles along your spine. Lie on your stomach with your arms at your sides, palms up.
• Slowly lift your chest, arms and legs off the ground, keeping your neck long. Your hips stay firmly on the mat to keep you rooted. Lower down slowly after a few breaths.

14. Chair Pose

• Chair pose is a great strengthening pose for your legs, core and arms. It's a standing pose, but you will have to bend.
• Stand with your feet together or hip-width apart, then bend your knees and sit your hips back as if you were sitting into a chair. Go only as low as feels comfortable.
• Raise your arms above your head, in line with your ears, and keep your back long.

15. Child's Pose

• The final pose on this list is child's pose. This restful pose is a lovely way to end your practice, or to take a break anytime you need one. It helps release tension in your back, shoulders and mind.
• Kneel and sit back on your heels, then fold forward and rest your forehead on your mat. Let your arms rest alongside your body, or stretch them out in front of you.

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