With the stresses of our every day lives we are always looking for new ways to transform our minds, bodies, and spirits. Yoga is one of the go-to solutions to find oneness and serenity in our minds, souls and the world around us.

The benefits of yoga are numerous, as it has been proven to improve circulation, decrease stress, promote positive self-perception, among other things.

If you are looking to yoga for a life change, there are some simple yoga poses you should know to practice at home or to excel in class.

So, get your mat and let’s start stretching.

1. Yoga Poses for Beginners: Mountain Pose (Tadasana)

The Mountain Pose is the most popular yoga pose there is, it is also the first move you learn when practicing yoga.

The Mountain Pose makes a great starting position and is perfect to improve posture. This two-footed (or one-footed, depending on your strength level) move requires awareness and balance.

It is the one pose where you can find structure and alignment for graduation to other poses.

How It is Done

Stand with your feet together and arms by your side. Make sure all four corners of your feet are pressed down, this is called grounding. Straighten your legs, then tuck your tailbone in as you engage your thigh muscles.

As you inhale, stretch your torso and extend arms up, then out. Exhale and release your shoulder blades away from your head, toward the back of your waist as you release arms back to your sides.

That’s it, your first yoga pose is done.

2. Yoga Poses for Beginners: Child’s Pose (Balasana)

The Child’s Pose is the more restful pose that is normally done between poses. It relaxes the nervous system and allows you to recuperate and catch your breath if needed.

This position might be a bit difficult if you have knee problems, so be aware of that.

How It is Done

Start in a kneeling position with toes tucked under. Lower your butt towards your feet as you stretch your upper body forward and down with arms extended.

The stomach should be comfortably resting on thighs, with your forehead resting on the mat.

3. Yoga Poses for Beginners: Downward Facing Dog (Adho Mukha Svanansana)

Recognized as one of the most popular yoga poses, the Downward Facing Dog is the ultimate stretch for those loins and tendons. It also keeps you calm and centered.

How It is Done

Go onto your hands and knees with palms just past your shoulder, fingers pointing forwards. Knees should be under your tips and toes tucked.

Press back into a V-shape position with your body. Feet should be hip-width apart, and if you can’t get your feet to the floor, it’s OK as your hamstrings are likely tight.

Spread through all 10 fingers and move chest towards legs.

4. Yoga Poses for Beginners: Warrior I (Virabhadrasana I)

There are three variations to the Warrior pose, of which this is normally the first. Yoga is about peace and non-violence, so it might seem a bit ironic that one the most popular yoga poses is called warrior.

However, one of the most popular yoga texts, the Bhagavad-Gita is a conversation between two famous and feared warriors, Krishna and Arjuna.

How It is Done

Start in mountain pose. As you exhale, step your left foot back about four feet, so you’re in a lunge position with the right ankle over the right knee.

Raise your arms up to be in line with ears and turn your left foot about 90 degrees to face the left wall. Align your left heel to be perpendicular to your right heel.

Expand your chest and shoulders back, then slide down, and make sure your hips are square as you continue to breathe.

5. Yoga Poses for Beginners: Warrior II (Virabhadrasana II)

Similar to the Warrior Pose I, this pose is also named after a fierce warrior, an incarnation of Shiva. It increases stamina, strengthens the quads, and opens up your hip flexor muscles for greater flexibility.

How It is Done

Begin in mountain pose. Exhale and step your left foot back about four feet, making sure the heels are in line.

Turn your back foot 90 degrees so that it’s now perpendicular to the front one. Raise your arms out to the side to shoulder height, parallel to the floor.

Bend your front knee so it’s directly over the ankle and sink hips low until the front thigh is parallel to the floor. Look straight ahead, eyes in line with your front-facing arm.

Yoga Poses for Beginners Summary

The pictures might make it look easy but don’t be fooled. Yoga is a technique that has been used for centuries to build strength, stamina and connect mind with body.

Yoga will transform not only your body but more so, your life.

Get started with the 5 beginner poses today, and reap the benefits of this ancient practice.