Yoga Poses For Beginners Printable Pdf

Yoga can be intimidating when you’re a complete beginner, and it’s hard to know where to start. But don’t worry – these 20 yoga poses will help you get acquainted with the wonderful world of yoga and reap the amazing benefits it offers. From a Triangle Pose to Mountain Pose, these yoga poses are designed to help get a beginner comfortable in the practice. Get ready to learn a few new poses, and get stretching!

Downward-Facing Dog

This classic pose might be one of the first poses a beginner learns – it’s great for increasing your flexibility and strengthening your muscles. To do the Downward-Facing Dog, begin on your hands and knees. Your wrists should be directly under your shoulders, and your knees directly below your hips. Curl your toes and press your palms into the ground, and then straighten your legs and lift your knees away from the floor. Spread your fingers wide, and press your heels down and back towards the floor. Keep your head between your upper arms and relax your shoulders away from your ears. Hold for several breaths.

man completing downward facing dog in yoga

Tree Pose

Tree Pose will improve your sense of balance and focus, build strength in your ankles, stretch your groins, and calm your mind. Stand tall with your feet touching and your toes spread apart. Shift your weight onto your left foot, and slowly lift your right foot off the ground so that your right ankle is resting against your left thigh. Balance on your left leg, with your knee slightly bent or completely straight. Try to press your foot into your left thigh for stability. Interlace your hands in front of your face, with your eyes closed. Keep your chest open and hold for three to five breaths before releasing and returning back to your starting position.

Warrior One

Warrior One is great for building strength in your legs and toning your body. It will also help increase your endurance and focus. Start in a standing position and step your left foot back about three to four feet. Turn your left foot slightly outwards, so that your toes are facing the top corner of your mat. Bend your right knee until your thigh is parallel with the floor. Hold for five to ten breaths before releasing and then repeating on the other side.

man performing warrior one pose in yoga

Child’s Pose

Child’s Pose is one of the best poses for relaxation and peace of mind. It is also very gentle on the body and can provide relief from back pain and tension. Start on your hands and knees. Spread your knees wider than your hips and bring your big toes to touch. Bring your torso down between your thighs and rest your forehead against the floor. Extend your arms in front of you and relax your shoulders down. Stay in the pose for several breaths before slowly coming back to your starting position.

man completing child's pose in yoga

Triangle Pose

The Triangle Pose is great for stretching your legs, spine, and chest. It will also help with balance, as well as open your hips and shoulders. To get into the Triangle Pose, start with your feet more than 4 feet apart. Turn your right foot out to the side and your left foot in to the side. Outstretch your arms, and then bend your right knee so it’s pointing to the right side of your mat. Reach your right hand down, while extending your left hand to the sky. Hold the pose for three to five breaths, and then lift back up and repeat on the other side.

20 Yoga Poses for Complete Beginners (+ Free Printable) - Yoga Rove