Four Yoga Poses Every Beginner Should Learn

It’s always daunting starting something new. Whatever it is, starting is always the hardest part. Before going for a run in the rain, getting the trainers on can take an eternity. As long as you start, at some point, the journey can begin. From there, the progression pace is ultimately up to you.

So you’re thinking of starting yoga? There is a lot to process: All the poses, the various types, the endless information throughout the internet. With anything new, it’s crucial to start small and grow big.

Here’s a suggestion for you: If you are a complete beginner then start by learning a few poses, familiarising yourself with them. Once acquainted, you can build it into a very simple short flow — perhaps on YouTube. After that, you can upgrade your flow, learn more poses, learn more yoga types and then attend classes etc. The sky is the limit for you!

To get you started I have compiled a list of four key yoga poses, with tips and instructions, to get you started on your yoga journey! Once familiar with these, you can begin some simple sequences with the confidence of knowing some key poses. All we truly need for yoga is a bit of time and some space, but you may want to think about getting a mat if you don’t already have one. So, with that said, here are the four poses all beginners should learn:

EXTENDED CHILD’S POSE

Extended Child’s Pose, also known as Utthita Balasana in Sanskrit, is a popular yoga pose which involves sitting on your legs with your knees (optionally) wide apart and stretching the arms forwards, with your head on the ground. It serves as a fundamental pose for Hatha, Vinyasa and Yin Yoga. It is a great pose for beginners. Here are some of the benefits of beginners learning extended child’s pose:

1. Gentle Stretch: Extended Child’s Pose makes for a perfect beginner’s pose as it is not too intense. It targets the spine, shoulders, and hips; realigning the body.
2. Relaxation: Hence the name, this pose encourages stress reduction through calm breathing: It can bring us back to our childlike state. As it is so relaxing, it is a great pose for beginners.
3. Digestive Aid: The gentle stimulation of the abdomen promotes digestion and can relieve bloating or indigestion, alongside soothing menstrual cramps.
4. Accessibility: This pose does not demand a previous level of yoga knowledge. It can be performed by beginners and, even if it is uncomfortable, can be assisted with a pillow or bolster for support.
5. Grounding: You might be looking into yoga because you feel like you need some stillness. Perhaps life is a bit chaotic for you right now. Extended Child’s Pose will ground you with the Earth, bringing you some peace and quiet moments of reflection. Your hands, head, knees and feet will all be in contact with the ground.

Here are the steps on how to perform the pose:

1. Starting Position: Start by kneeling with your knees further out than hip distance. I like to bring my big toes to touch but you don’t have to, it’s about what feels comfortable.
2. Fold Forward: Yoga is all about syncing with the breath. Take a deep breath in then, as you exhale, slowly fold forward, sitting on your heels and bringing your head to the ground/mat. If it doesn’t touch you can rest your head on a pillow or bolster.
3. Extend the arms: Respecting the name of the pose, extend your arms out in front with your head. Palms should be face down on the mat with fully extended arms. Elongate the spine by stretching your hips towards your feet whilst fully extending the arms.
4. Breathe and enjoy: Once in any of these poses, you should focus on the breath. Inhale all the way into your belly, expanding your ribcage. Then exhale, focusing on going deeper into the stretch on every exhale. You can hold these poses for as long as you like: a few breaths or a few minutes. Enjoy the stillness, the simplicity of focusing on the breath.
5. Release or transition: To come out of the pose, very slowly walk your hands back towards your knees. When onto your knees, you can come gently forwards onto all fours, with an option to transition into the next pose: Plank.

PLANK

From all fours you can now transition into the plank pose, called Phalakasana in Sanskrit. The plank is a popular pose throughout the fitness industry as it great for developing whole body strength. It is basically the top position of a pressup!

The Plank originates from Hatha Yoga, one of the most traditional and ancient forms of yoga. Don’t be worried though because even as a beginner, a few seconds of holding this pose is a great start for your yoga practice. Here are some of the benefits:

1. Building Strength: The foundation of every yoga practice is the core. The Plank helps to build the core by targeting the rectus abdominis, transverse abdominis, and obliques. This also helps to stabilise and support the spine, improving overall posture. Furthermore, by engaging the muscles in the shoulders, wrists and arms, the plank builds muscles and can help provide a strong foundation for new beginners.
2. Enhancing balance: The plank is a great introduction for beginners new to balancing poses as both hands and feet are in contact with the floor. The pose still requires proprioception (awareness of space and body position).
3. Increased Metabolism: Plank pose activates multiple muscle groups simultaneously. This burns calories and encourages the burning of fat by increasing metabolism.
4. Developing Endurance: Plank can be challenging. By holding this pose, you will develop your endurance, improving mental and physical strength.
5. Low impact: Little impact is placed on the joints for this pose, meaning that it’s great pose for beginners as it has a low risk for injury.

Plank requires slightly more body awareness than Extended Child’s Pose as it focuses on strength rather than flexibility. Yoga is about welcoming new challenges so this a great pose to learn for beginners. Here are the steps for performing the pose:

1. Starting Position: On all fours, place your hands shoulder width apart (pointing forwards) and outstretch the fingers/hands as much as possible, gripping the ground with your fingers.
2. Step Back: Engage the core and then extend both legs, one at a time, out behind you. You should be on both toes, forming a straight line from your heels to your heads. Engage the legs, the core and the arms
3. Clean it up: Shoulders should be over the wrists, pressing out of the ground so that the upper back can ever slightly round as the shoulder blades move away from each other. Raise the hips so they form a solid line to the heels, no sinking! Look straight down and focus, feel strong.
4. Breathe and enjoy: Breathe, dive deep into the mind and welcome the challenge of the pose. This pose can always be modified with knees down if your strength isn’t quite there yet.
5. Release or transition: To release, slowly bring the knees down to the ground, untuck the toes and sit backwards to release the pressure off the wrists. Alternatively, you can transition into the next pose: Downward dog.

DOWNWARD DOG

The third pose all beginners should learn is the famous downward dog, known as Adho Mukha Svanasana in Sanskrit. This is probably the most recognisable pose when it comes to yoga due to its aesthetically pleasing nature and popularity across all forms of yoga. Downward dog requires extension of the arms to the floor whilst pressing the hips up and back, imitating a stretching dog to form an inverted ‘V’ shape.

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Downward dog also finds its roots in the origins of Hatha yoga, which emerged in the 11th century CE of India. Downward dog is a great pose for all beginners to learn due to it’s numerous physical and mental benefits, alongside the fact that it will be featured in pretty much any class you attend! Here are some of the benefits of learning this pose:

1. Stretches and strengthens: This pose brilliantly elongates the whole spine, hamstrings and calfs. Downward dog also demands strength from the core, shoulders, arms and wrists to hold the pose.
2. Improves posture: Tired of those hunching shoulders? Regular practice of this pose will strengthen the muscles in your core and back, creating a healthier upright posture over time.
3. Relieves stress and anxiety: The whole body stretching from feet to head, alongside calm breathing, relieves tension and built-up stress.
4. Increases blood circulation: Downward dog is technically an inversion, so it helps blood flow to the brain, improving mental clarity and focus.
5. Improves balance: Again, downward dog is a great beginner balancing pose as all limbs are in contact with the floor. This pose makes a wonderful foundation for learning future balancing poses.

Here are the steps on how to perform the pose:

1. Move backwards: In plank, exhale, then move your hips up and backwards towards the sky, keeping your hands and feet shoulder distance apart.
2. Straighten: Straighten your arms as much as possible whilst elevating the hips. Once you have pressed your chess to the floor as much as possible then you can begin to straighten the legs.
3. Adjust: Don’t worry about your heels on the ground, this comes with time and practice! Reaching your chest to the floor takes priority over completely straight legs. Distribute the weight evenly in your hands as you roll your biceps out in front of you, stretching across the back. Engage your quads to keep your hips high and relax the neck, finding a spot to gaze at around your feet.
4. Breathe and enjoy: Focus on the breathing, reaching your chest further to the ground with each exhale. Enjoy the pose, don’t worry about it not looking like the downward dog above, this comes with time and practice. You’re exactly where you need to be!
5. Release or transition: From here you can gently bring the knees to the floor and come back to all the fours. Alternatively, you can flow into our last pose: upward dog!

UPWARD DOG

The last pose that all beginners should learn is upward dog, also called Urdhva Mukha Svanasana in Sanskrit. This pose dates back too 400 CE when the pose was described in ancient Indian texts such as the Yoga Sutras of Pantanjali. It later became popularised in Hatha Yoga.

Upward dog is a wonderful counter pose to downward dog. With only the tops of the feet and hands in contact with the ground, the back can move in an upward extension — creating a beautiful arch with the whole of the body. There are many benefits to why beginners should learn this pose, which is detailed below:

1. Improves posture: This pose strengthens the spine and upper body whilst helping to increase flexibility throughout the whole body. Regular practice of this pose greatly improves posture.
2. Stimulates the abdominal organs: By engaging the abdominal muscles, digestive health can be enhanced. Furthermore, the opening of the chest allows for a fuller lung capacity and encouragement of a more functional respiratory system.
3. Relieves fatigue and depression: This pose is empowering! Negative feelings can be washed away by holding this pose. Upward dog stimulates the nervous system, energising the body and mind.
4. Restores emotional wellbeing: Backbends open up the heart, allowing yourself to be proud of who you are. In doing so it can improve mood and attitude towards oneself.
5. Builds self-awareness and confidence: There’s a saying: ‘say it with your chest!’. In other words, say it like you mean it. In upward dog, to do the pose, you have to really believe in the pose and yourself. It’s a great pose for beginners to understand the positive effects of connecting mind, body and spirit.

Let’s dive in on how to perform upward dog:

1. Shift forwards: From plank you can inhale as you move your weight forwards, coming onto the tops of the feet and toes. The shoulders come slightly over the wrists to prepare for the pose.
2. Lower the hips and straighten the arms: As you exhale, bring your hips lower to the ground whilst straightening the arms — elbows close to the body. It should only be the tops of your feet and hands in contact with the ground. Roll the shoulders back and lift through the chest.
3. Engage the glutes (back of the thighs) and lift the head: by engaging the glutes, your legs will come up off the mat whilst supporting your back. This helps to hold the strong pose. Raise your chest, open your heart and lift through the crown of the head.
4. Breathe and enjoy: Gaze forwards, keep the shoulders broad and breathe. Feel strong in this pose, absorb the momentum it is giving with you and take it with you throughout the day!
5. Transition: To transition out you can either rest the chest onto the floor or come into a downward dog. By inhaling you can lift your hips all the way up, rolling onto the base of your feet and into your downward dog… then exhale.

Those are four beginner yoga poses everyone should learn! Once you feel that you have the basics down for each pose, you can practice transitioning between them. The instructions above should help, along with some videos on YouTube. With some practice you will be flowing in no time!

Check this post out on my blog: Four Yoga Poses All Beginners Should Learn — Jake Yoga