20 Easy Yoga Poses for Beginners (with a Free Printable)

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Yoga is an excellent way to improve flexibility, strength, and mindfulness, even if you’re completely new to it. Starting with simple yoga poses can help you feel comfortable as you build your practice.

This list of 20 easy yoga poses for beginners is easy to learn and perfect for creating a gentle routine at home.

To make things even easier, there’s a free printable that you can use as a visual reference while you practice. Whether you’re starting yoga for the first time or looking for a calming way to stretch and relax, these poses are a great way to begin your journey.

A woman practicing the cobra yoga pose on a mat, demonstrating a beginner-friendly stretch for flexibility and spine strength.

How to Get Started

Before you begin, find a quiet, comfortable space where you can move freely. Use a yoga mat or a soft surface to support your body. Wear clothing that allows you to stretch easily, and keep water nearby to stay hydrated.

The key to starting yoga as a beginner is to focus on your breath and move at your own pace. These poses are designed to be simple, so you don’t have to worry about perfection.

1. Mountain Pose

The mountain pose is the foundation for many yoga poses. Stand tall with your feet hip-width apart, arms at your sides, and palms facing forward. Imagine a string pulling you upward from the top of your head to lengthen your spine.

This pose improves posture and helps you center yourself before starting your practice.

2. Child’s Pose 

Kneel on the ground and sit back on your heels. Stretch your arms forward, resting your forehead on the mat. Breathe deeply and allow your body to relax.

Child’s pose is a gentle way to rest and stretch your back, hips, and shoulders.

3. Cat Pose 

Start on all fours with your wrists under your shoulders and knees under your hips. Round your back toward the ceiling, tucking your chin toward your chest.

Cat pose is a simple stretch that loosens your spine and encourages flexibility.

4. Cow Pose 

From the same position as cat pose, arch your back by lifting your chest and tailbone toward the ceiling. Keep your neck long and look forward.

Cow pose pairs perfectly with cat pose to create a gentle flow that stretches and strengthens your back.

5. Downward Dog 

Start on all fours, then lift your hips toward the ceiling, straightening your legs to form an upside-down “V.” Keep your hands shoulder-width apart and your heels reaching toward the floor.

This pose stretches your hamstrings, shoulders, and back while building strength in your arms.

6. Cobra Pose

Lie on your stomach with your hands under your shoulders. Press through your palms to lift your chest off the ground, keeping your elbows slightly bent.

The cobra pose helps strengthen your back and opens up your chest.

7. Warrior I 

Stand with one foot forward and the other foot back, bending your front knee while keeping your back leg straight. Raise your arms overhead and keep your hips facing forward.

This pose builds strength in your legs and stretches your hips.

8. Warrior II 

From Warrior I, turn your back foot slightly outward and stretch your arms out to the sides. Look over your front hand while keeping your back leg straight.

Warrior II strengthens your legs and arms while improving balance.

9. Tree Pose 

Stand on one leg and place the sole of your other foot on your inner thigh or calf (avoid the knee). Bring your hands together in front of your chest or raise them overhead.

Tree pose improves balance and focus while strengthening your legs.

10. Seated Forward Bend 

Sit on the floor with your legs straight in front of you. Reach forward toward your toes, keeping your back straight.

This pose stretches your hamstrings and lower back while promoting relaxation.

A woman seated on a yoga mat performing a seated forward bend, showcasing a simple and beginner-friendly yoga pose for flexibility.

11. Bridge Pose 

Lie on your back with your knees bent and feet flat on the floor. Press through your feet to lift your hips toward the ceiling, keeping your shoulders on the mat.

The bridge pose strengthens your back and legs while opening up your chest.

12. Triangle Pose 

Stand with your feet wide apart. Turn your front foot forward and your back foot slightly outward. Stretch your front hand down toward your shin or the floor, and reach your other hand toward the ceiling.

Triangle pose stretches your sides, hamstrings, and hips.

13. Plank Pose 

Start in a push-up position with your wrists under your shoulders and your body in a straight line. Hold this position while engaging your core muscles.

The plank pose strengthens your arms, shoulders, and core.

14. Chair Pose 

Stand with your feet together and bend your knees as if sitting in an invisible chair. Reach your arms overhead.

Chair pose strengthens your legs and improves balance.

15. Happy Baby Pose 

Lie on your back and bend your knees toward your chest. Grab the soles of your feet with your hands and gently rock side to side.

This pose is great for stretching your hips and lower back.

16. Butterfly Pose 

Sit on the floor with the soles of your feet pressed together and your knees pointing outward. Hold your feet and gently press your knees toward the ground.

This pose stretches your hips and thighs.

17. Sphinx Pose

Lie on your stomach with your elbows under your shoulders and forearms flat on the ground. Lift your chest while keeping your lower body relaxed.

The sphinx pose gently strengthens your back and opens your chest.

18. Low Lunge 

Step one foot forward into a lunge position, with your back knee resting on the ground. Raise your arms overhead.

Low lunge stretches your hips and thighs while improving balance.

19. Corpse Pose 

Lie flat on your back with your arms at your sides and your palms facing up. Close your eyes and breathe deeply.

This pose is perfect for relaxing and ending your yoga practice.

20. Side Stretch

Stand tall and raise one arm overhead. Lean to the opposite side to stretch your ribs and side body. Repeat on the other side.

This simple stretch helps improve flexibility and posture.

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Free Printable: 20 Easy Yoga Poses

To help you remember these poses, grab the free printable and keep it nearby during your practice.

Likewise, you can get your toddler moving with our 6 easy yoga poses that are fun and playful! These are perfect for your little ones to build their balance and flexibility.

Build Your Routine

Practicing these poses regularly can help you feel more flexible, strong, and relaxed. Combine them into a short routine or focus on a few poses at a time. As you become more comfortable, you can start exploring more advanced yoga practices.

These simple yoga stretches for beginners don’t have to be intimidating—just start where you are, take it slow, and enjoy the process of learning something new.

A woman practicing yoga outdoors in a forward fold pose, surrounded by a serene forest setting, highlighting beginner yoga practices.

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