Beginners do not need to learn every yoga pose at once. A small group of clear, adaptable poses can build familiarity with standing, balance, folding, weight-bearing and rest. Use props and practise slowly.
Navigator
1. Tadasana
Stand with the feet comfortably apart. Distribute weight evenly and let the spine lengthen without stiffening the ribs.
2. Sukhasana
Sit on a folded blanket or chair. Rest the hands and keep the shoulders relaxed. This is a useful position for breath awareness.
3. Balasana variation
Kneel only when comfortable and support the torso on stacked blankets. A chair-supported forward rest can be used instead.
4. Tabletop
Place the hands beneath or slightly ahead of the shoulders and the knees beneath the hips. Use a folded mat beneath the knees.
5. Cat–Cow movement
Move gently between a rounded and lengthened spine. Keep the range comfortable and let the movement follow natural breathing.
6. Adho Mukha Svanasana variation
Lift the hips from hands and knees, or practise with the hands on a wall. Bend the knees to lengthen the back.
7. Low lunge
Step one foot forward and lower the back knee. Use blocks beneath the hands and keep the front knee stable.
8. Virabhadrasana II
Stand with the feet apart and bend the front knee within a controlled range. Keep the shoulders relaxed and the gaze steady.
9. Vrksasana variation
Stand near a wall and place one foot lightly at the ankle or lower leg. Avoid pressing on the knee.
10. Setu Bandhasana
Lie down with the knees bent and lift the pelvis a small amount. Keep the neck still and lower with control.
11. Savasana
Rest on the back with the knees bent or the lower legs supported on a chair. Use a folded blanket beneath the head.
Beginner practice tips
- Learn a few poses well before adding more.
- Use a wall, chair, blocks and blankets.
- Keep the breath natural.
- Move slowly between floor and standing positions.
- Finish with a quiet resting pose.
Practice limits
Stop when a pose causes sharp discomfort, dizziness or loss of balance. Use smaller ranges and more support rather than forcing flexibility. Learn unfamiliar poses and strong breathing practices from a qualified yoga teacher.