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The Best Yoga Poses For Beginners

by Brianna Varnado
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Do yoga if you are looking for the lightest and most calming way of exercising. Yoga has been a tried and tested way of helping people attain health benefits for centuries. In this regard, yogis have developed many poses and styles of performing yoga over time.

When you first start yoga, it can be overwhelming. You might not know to do what poses or how they will help your body. So, to help you, here we are discussing a few of the best yoga poses for beginners.

1.    Child Pose

If you want to stimulate your blood flow and reach oxygen to each body part, you cannot ignore the child pose, also called “Balasana.” It also stretches the spine, relieves tensions in the hamstrings, lower back, and shoulders, and improves the relaxation of tired muscles.

Here is how you should perform this pose.

  • Start this pose in a kneeling position and touch your big toes while sitting on your heels, keeping your knee joint in line with your hips.
  • Now bend forward while exhaling, bringing your torso against your thighs and forehead to the ground.
  • Keep your palms upward and relax your arms alongside your body.
  • Inhale and exhale from thirty seconds to a few minutes because it is a resting pose.
  • Rest up, respire easy, and still your mind for the more challenging poses.

2.    Seated Forward Bend

Another easy and beneficial yoga pose for beginners is the seated forward bend. This pose targets lower body flexibility and provides a stretch to the spine, calf muscles, hamstrings, and inner thighs. In addition, it helps in relieving anxiety and promoting calmness.

To do this pose;

  • Start from staff pose while inhaling the arms up over the head and lifting and lengthening up through fingers and top of the head.
  • Now exhale and hinge at the hips, gradually lowering the torso to the legs. Reach your hands to the toenails, ankles, or feet.
  • To deepen the stretch: Use your arms to pull the head and torso nearer to the legs while pressing through the heels and gently drawing the toes near you.
  • Breathe and hold for 3 to 8 breaths.
  • To release: Gradually roll up the spine back into the initial pose and bring the arms back over your head while lifting the torso back into the normal sitting pose.

3.    Downward-Facing Dog

The downward-facing dog is a simple pose that works the hips and lower back. It also helps to stretch out your groin and hamstrings, which can be tricky for most beginners because they’re so tight from sitting in chairs all day.

To get into this pose:

  • Lie on your stomach with both hands behind you on the ground.
  • Make sure your knees are hip-width apart, so there’s enough room for them to bend without hitting each other or pressing into their backsides.
  • Then lift up into a tabletop position by pressing through those heels again until they are under your hips. This will open up space between them so they can move freely throughout their range of motion while maintaining stability at rest positions.
  • This step may feel difficult since it involves lifting weights off one’s lower extremities. But do not worry. As long as we maintain good form throughout practice sessions, eventually, muscle memory will kick in, leading us toward success.

4.    Corpse Pose

Another one of the best yoga poses for beginners is the corpse pose. This pose is considered a cooldown and exercise of any yoga class. It is a restorative yoga pose that releases tense muscles and goes beyond relaxation.

You can perform it in the following steps;

  • Lie flat on your back, with your pelvis in line with your thighs and arms by your sides.
  • Inhale, bringing your knees toward your chest as you lift them off the ground.
  • Exhale as you lower down into a squatting position, keeping legs parallel to the floor and arms alongside the body.
  • Now it’s time to focus on some breathing. Begin breathing deeply through both nostrils while counting 2 seconds on each inhalation.
  • Then breathe out slowly through both nostrils, taking 6 seconds for each exhalation.
  • Repeat this cycle several times until you feel centered before continuing with the pose.

5.    Bridge Pose

Bridge Pose is a great way of opening up your hips and relieving tension in your lower back, shoulders, and hamstrings. You can perform this pose on the floor or a yoga mat.

To do it on the floor:


  • Lie down with your knees bent, feet flat on the floor or a block, and arms at your sides. Make sure that your knees are not too far apart. They should be just below 90 degrees from each other when they are parallel.
  • Press down into each knee as hard as possible while lifting up through the crown of your head.
  • Hold on in this position for 10 seconds before releasing back down into one gentle breath after another.


With these yoga poses for beginners; you can start your journey to a healthier body and mind. Using these poses will help you become more flexible and relaxed and give you the confidence to face any life challenge easily. If you still have any ambiguities, Meridian Fitness is there for you to help.


Brianna Varnado

Brianna Varnado

Hi I’m Brianna a passionate blogger and content writer. I’ve got expertise in the health, wellness, and fitness domain. I’m inclined towards writing content of my interest in following modern marketing trends. My experience spans multiple years of managing and running health and fitness-related websites, and I truly believe useful information is the most important thing to bring a positive impact in people’s life.


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