Understanding Yoga Basics: Key Yoga Poses for Beginners

Starting yoga can feel exciting - but also a little overwhelming. Walking into a new class, not knowing the poses, and wondering if you’ll “fit in” is something many beginners worry about. That’s why beginning with live online classes can be such a great option. You can build confidence, learn the basics safely, and practise in the comfort of your own home before stepping into a studio.

If you’re curious about starting yoga, the foundational poses shared below are a brilliant place to begin. They’ll give you the confidence to join any class, while helping you build strength, flexibility, and a sense of calm.

Why Start with the Basics?

Yoga is more than just stretching… it’s about moving with awareness, calming the mind, and finding balance in your body. By focusing on the basics, you’ll:

• Learn safe alignment and avoid common mistakes.

• Build strength and flexibility gradually.

• Feel more at ease when you join a class, as these poses appear everywhere.

Key Beginner Yoga Poses

Here are some essential poses that most beginners will encounter in a yoga class:

1. Mountain Pose (Tadasana)

Stand tall with your feet on the ground about shoulder distance apart, and arms by your sides. Have a micro-bend in your legs, a slight tuck to your tummy and a lovely straight spine. This pose looks simple, but it helps you notice your posture and feel steady and balanced.

2. Child’s Pose (Balasana)

Kneel on the floor, sit back on your heels, and rest your forehead on the mat with arms stretched forward. It’s a gentle way to rest and release tension in your back. Another much-loved option is to bring your big toes together and keep the knees out wide, this one is “wide-legged child’s pose”.

3. Cobra Pose (Bhujangasana)

Lie on your front, place your hands under your shoulders, and gently lift your chest as you press into your hands. This brings a gentle stretch into your back and helps open your chest. Ensure you tuck your elbows into your sides - you don’t have to go as high up as in the picture!

4. Warrior II (Virabhadrasana II)

Step one foot forward, bend the front knee, and stretch your arms out wide. This pose helps you feel strong and steady while gently building strength in your legs. Do check that your front knee is in line with the ankle (not over) and the back foot is slightly turned out - as in the picture, so your hips are facing towards the front, and twist your torso from the middle back so it faces towards the side.

5. Bridge Pose (Setu Bandhasana)

Lie on your back with your knees bent and feet on the floor. Slowly lift your hips up towards the ceiling. This strengthens the back of your body and gently stretches the front.

6. Downward Facing Dog (Adho Mukha Svanasana)

From hands and knees, lift your hips up and back so your body makes an upside-down “V” shape. Think about pushing your weight backwards as if you’re moving your chest towards the tops of your thighs. Keep the knees generously bent when you are starting out and your heels in the air - as straight legs are not the goal of this pose! This pose stretches the back of your body and helps bring energy into the whole body.

Tips for Newcomers

• Go at your own pace. Yoga isn’t about forcing your body — small steps make a big difference.

• Use support. A cushion, blanket, or even a chair can make poses more comfortable.

• Remember your breath. Breathing steadily helps you stay calm and focused.

• Be kind to yourself. Every time you show up on the mat, you’re already doing yoga.

How to Learn Safely and Stay Motivated

Books and videos can be helpful, but having a teacher guide you live is the safest way to start. A structured course also gives you encouragement and helps you stay motivated.

👉 Our Beginners Yoga Course (starting 27th September, live online) is designed to help you:

• Learn the basics step by step.

• Practise safely with gentle guidance and feedback.

• Feel confident to join any yoga class.

• Be supported by a small, welcoming group.

Ready to Begin Your Yoga Journey?

Yoga is for everyone — no matter your age, size or level of fitness! Your journey can start with just a few simple poses. Try some of the ones above at home, and if you’d like extra support, consider joining our next Beginners Yoga Course. We’d love to guide you through those first steps and help you feel at ease on your yoga mat.