The Best Yoga Workout for Beginners

When you wake up in the morning, movement can help get your spine moving. Breathing can steady you and create a more uplifting start to your day. Starting your day with a basic form of yoga can provide an easy way for someone who is new to practice to begin developing their body while calming their mind.

If you are unsure about where to start with yoga, this guide will provide you with all the information you need to get you started on the right foot! This is a collection of seven beginner-friendly yoga asanas to help you feel more grounded and centred, as well as prepare for the rest of your day! Each pose promotes stability, facilitates flexibility in the body, encourages a calm, healthy, and mindful rhythm, and supports the kind of health benefits associated with yoga.

Yoga Workout for Beginners

Yoga, the science that makes its practitioners fall in love with every aspect, offers numerous benefits. From health-giving yoga postures to mind-stimulating meditation and breath-enhancing pranayama, it has been a natural method of enhancing physical, mental, and spiritual health for eternity.

Since its origin about 5,000 years ago, it has been an incredible body-mind workout for all levels and categories of people. A morning workout for beginners is great for setting up a fruitful, healthy, creative, and positive day.

7 Important Yoga Asanas for Beginners

Devoting time to a daily workout is an excellent way to get a strong, flexible, and energy-focused body, mind, and spirit. Here are seven important yoga asanas for beginners to include in their workout, along with the benefits and steps of each pose:

1. Mountain Pose (Tadasana)

Benefits of the Tadasana: Provides a sense of grounding and healthy posture.

Each step of the Tadasana :

• Stand tall with feet together and arms by your side.
• Evenly distribute the weight across both balls of the feet.
• Ground the feet firmly, rotate the thighs, and elongate the torso.
• Keeping the collarbones broad and shoulders relaxed, raise the arms parallel to the floor, palms facing each other.

Also Read: Tadasana – Top 5 Excellent Health Benefits

2. Downward-Dog Pose (Adho Mukha Svanasana)

Benefits of the Adho Mukha Svanasana: Stretches and strengthens the entire body.

Each step of the Adho Mukha Svanasana :

• Come on your fours with wrists and knees aligned.
• Curl the toes under, draw the legs back, and elevate the hips towards the ceiling.
• Keep the arms long and strong in the front, look at the navel, and take 5-6 deep breaths.

Also Read: 6 Simple Steps to Perform Adho Mukha Svanasana

3. Plank Pose (Kumbhakasana)

Benefits of the Kumbhakasana: Strengthens the abdominal muscles and improves balance.

Each step of the Kumbhakasana :

• From Adho Mukha Svanasana, draw your torso forward until the arms are perpendicular to the floor.
• Ensure the torso is parallel and the shoulders are directly above the wrists.
• Spread the collarbones and lift the skull to look down straight at the floor.

Also Read: Plank Pose (Kumbhakasana) – Top 7 Health Benefits

4. Warrior I (Virabhadrasana)

Benefits of the Virabhadrasana: Builds courage and strength for the day.

Each step of the Virabhadrasana :

• Start in Urdhva Hastasana, step the left foot back, and lunge the right knee forward.
• The right knee should be at a 90-degree angle.
• Hoist the arms up towards the ceiling and look straight ahead. Hold for 60 seconds.

Also Read: Top 10 Excellent Benefits of Virabhadrasana (Warrior Pose)

5. Tree Pose (Vrikshasana)

Benefits of the Vrikshasana: Enhances focus and clarity.

Each step of the Vrikshasana :

• Stand upright with feet together, shift weight to the left foot, and place the right foot on the inner left thigh.
• Balance while taking smooth breaths, press your hands together in front of the heart center, and hold a steady gaze.

Also Read: Vrikshasana Pose – Find Your Inner Balance

6. Seated Forward Bend (Paschimottanasana)

Benefits of the Paschimottanasana: Stretches the hamstrings, lower and upper back, and opens up the body.

Each step of the Paschimottanasana :

• Sit with legs extended in front, back straight, and palms on the floor.
• Flex your feet, raise your arms up, exhale, bend forward from the hips, and rest your stomach on top of your thighs.
• Breathe in the pose for 5-10 seconds and release.

Also Read – Top 7 Health Benefits of Paschimottanasana (Seated Forward Bend Pose)

7. Child Pose (Balasana)

Benefits of the Balasana: Relaxes the body and provides a mental break from stress.

Each step of the Balasana :

• Kneel on a mat, sit back so your hips rest on the heels.
• Fold forward, release your body, stretch your arms in front, place your forehead on the ground, and close your eyes.
• Rest in the pose as long as comfortable.

Also Read: Balasana (Child Pose) – Top 10 Incredible Health Benefits

Indulge in a daily workout incorporating these seven beginner poses to spend your life with a feeling of centeredness, awareness, and wellness.

Conclusion

Starting a yoga journey as a beginner can feel exciting and empowering when you choose the right workouts. The 7 best yoga workouts shared in this guide are designed to gently introduce you to foundational poses, improve flexibility, build strength, and calm your mind. With regular practice, you’ll notice better posture, reduced stress, and a growing sense of balance in both body and daily life. Yoga isn’t just exercise — it’s a compassionate way to connect with yourself and cultivate lasting health and well-being.

For those who wish to take their practice further, immersive programs like the 200 Hour Yoga Teacher Training in India by Rishikul Yogshala offer comprehensive training in asanas, pranayama, meditation, and yoga philosophy. Whether your goal is personal transformation or becoming a certified yoga instructor, guided learning in a supportive environment can deepen your understanding and confidence. Embrace your beginner’s path and let yoga become a lifelong source of strength and peace.

Last Updated On: 31-12-2025