Yoga For Beginners – Poses, Easy At-Home Workout Plan

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A few beginner's moves that will ease you into yoga.
Upward Salute

Every yoga pose starts somewhere, and this is the perfect move to get you centred and to build the foundation for the rest of the moves you'll be learning.

How-to: Start in a standing pose. Inhale, and stretch the arms up alongside the ears.
Forward fold

How-to: Fold forward over the legs. If the hamstrings are tight, the low back is tender, or the floor feels far away, bend the knees. Keep the spine lengthening towards the earth by reaching the collarbones towards the floor, pressing the shoulder blades into the chest. Feel the sit bones and sacrum reaching up skywards. Relax the neck. Breathe out to initiate this pose.
Plank Pose

The plank pose is a great starting point for any beginner.

How-to: Stack the shoulders right over the wrists and stand strongly onto the balls of the feet, pressing the heels back in space to energise the legs.

To tailor this pose to meet your growing strength or to respect an injury or sensitivity, put the knees down on the ground for more support underneath the pelvis so you can grow this pose organically over time.
Cobra Pose

This is a great beginner's pose for anyone looking to counteract the effects of sitting for hours at a desk job, Ahrens says.

How-to: Lie face-down on the ground with the tops of the feet pressing into the floor. Place the hands underneath the elbows or slightly forward and press down into the floor equally from toe to toe.

Lift the chest up away from the ground and roll the heads of your shoulders away from the floor so that the chest can open. Press down through the tops of the feet to root and anchor.
Downward-Facing Dog

This posture is considered foundational to the yoga practice, Ahrens says. It might feel challenging, as it has many components that are complicated and require integration, she admits, but again, keep in mind that it's not about making it look perfect.

As a beginner, your heels may not reach all the way to the floor, but as long as they're reaching toward the floor, you're doing it right.

How-to: Starting from the cobra's pose, tuck or curl your toes under and use the strength of the arms to push the hips up and back.

Strengthen through the arms, pressing the hands into the ground and pushing the forearms forward.

Spread the fingers generously but keep some softness about the webbing. Press down through all parts of the palm, especially the index finger knuckle and thumb, to protect the wrists. Be sure the wrist creases are parallel to the front edge of the mat space — make that your focus, rather than trying to direct any particular finger to point forward.
Modified Low Push-Up

The modified low push-up is a bit more of a challenge for when you're ready, Ahrens says. It's a position in which a plank pose is shifted forward and the elbows bend to hover the shape up off of the floor.

How-to: Come to plank pose and place the knees on the ground right under where they were hovering previously.

Next, slowly bend the elbows until they are in line with the ribs, tracking straight back from the shoulders so the elbows just barely graze the rib cage and are not trapped underneath it or splaying out to the sides.

Broaden through the collarbones (imagine the sensation of pressing the elbows back in space) to keep the chest open. Roll the shoulder and head up, away from the ground.
Child’s Pose

This posture is excellent for resting or for coming back to centre and equilibrium, Ahrens says.

How-to: From a kneeling starting position with the knees on the floor, sit the hips back to the heels and ground the forehead to a block, blanket, or to the mat. If you’re working with a knee injury or sensitivity, place a blanket underneath the knees to protect them from the hardness of the floor or roll a blanket or place a bolster between the calves and thighs to increase the angle of the knee joint.