Beginner’s Guide: 10 Foundational Yoga Poses to Learn First

Starting your yoga journey can feel both exciting and overwhelming. With thousands of poses and endless routines, you may wonder: Where should I begin?

The answer is simple: begin with the basics. Yoga is about progress, not perfection. Mastering a set of foundational poses will help you build strength, flexibility, and mindfulness from day one.

Why Start With Foundational Yoga Poses?

Just like building a house, your yoga practice needs a strong foundation. These core poses are safe, beginner-friendly, and prepare you for more advanced movements in the future.

🧘 The 10 Foundational Yoga Poses

1. Mountain Pose (Tadasana)

The starting point for most standing poses. It teaches grounding, posture, and alignment.

2. Downward-Facing Dog (Adho Mukha Svanasana)

A full-body stretch that strengthens arms, shoulders, and legs while calming the mind.

3. Plank Pose

Excellent for building core and upper body strength while improving endurance.

4. Cobra Pose (Bhujangasana)

Opens the chest and strengthens the spine, great for reducing stiffness.

5. Child’s Pose (Balasana)

A gentle resting pose that relieves stress and stretches the back.

6. Warrior I (Virabhadrasana I)

Builds strength in the legs and focus in the mind while opening the hips.

7. Warrior II (Virabhadrasana II)

Encourages balance, endurance, and concentration while strengthening legs.

8. Tree Pose (Vrikshasana)

Improves balance and stability while strengthening the legs and core.

9. Seated Forward Bend (Paschimottanasana)

A calming pose that stretches the hamstrings and soothes the nervous system.

10. Corpse Pose (Savasana)

The final relaxation pose, allowing the body and mind to absorb the benefits of practice.

🌟 Beginner’s Yoga Flow

Try combining these poses into a short flow: Start with Mountain Pose → move into Warrior I & II → Downward Dog → Plank → Cobra → Child’s Pose → finish with Savasana. Even 10–15 minutes daily will make a difference.

✅ Tips for Beginners

• Practice on a yoga mat for safety and comfort.
• Focus on your breath—it’s as important as the poses themselves.
• Don’t push too hard; listen to your body’s limits.
• Consistency matters more than duration. 10 minutes daily is better than 1 hour once a week.