Ease yourself into yoga practise with our Top 10 Yoga Exercises for Beginners.

Level: Beginner / Equipment: Yoga Mat / Focus: Full Body Stretch / Relaxation / Balance

1. Tree Pose

1. Keeping your left foot planted firmly on the ground, slowly bend your right leg at the knee so the sole of your left foot rests against your right inner thigh.  

2. Point your left knee outward, away from your body.  

3. Clasp your hands together in front of you, in a prayer position.

4. The top of your torso should lift and your tailbone should extend towards the ground. Your head, shoulders, pelvis and right foot should all align vertically.  

5. Hold the pose of as long as you can, remembering to take deep breaths. When you feel ready to do so, exhale and place your left foot on the ground and repeat with the other leg. 

2. Child's Pose

1. Kneel on the floor with your toes together and your knees hip width apart. 

2. On an exhale, lower your torso between your knees. Extend your arms above your head with your palms facing down.  

3. Cat Cow

1. Begin on your hands and knees in a table pose with a neutral spine and take a big inhale. 

2. As you exhale, round your spine outward, tucking in your tailbone and drawing your pubic bone forward. This is the cat pose.  

3. As you inhale again, relax your spine back to a neutral position, lift your sit bones upward, press your chest forward and allow your belly to lower to the ground. Keep your abdominal muscles pulled in towards your navel.  

4. Lift your head, relax your shoulders away from your ears and look forward. This is the cow pose.  

5. Repeat with each inhale and exhale and continue for 5 –10 breaths. 

4. Downward Dog

1. Begin on your hands and knees with your hands slightly in front of your shoulders and curl your toes under your feet.  

2. Exhale and lift your knees off the floor, at first keep your knees slightly bent and your heels off the floor.  

3. Lengthen your tailbone and lift your sitting bones toward the ceiling. 

4. On exhalation push the tops of your thighs back and stretch your heels toward the floor, straighten your knees without locking them.  

5. Stay in the pose for 5 – 10 breaths, then on exhalation, bend your knees and lower yourself into Child’s Pose.  

5. Upward Dog

1. From a Downward Dog, on an inhale, shift your weight forward into a high plank position, keeping your shoulders over your wrists. 

2. Exhale and lower your body down to the ground, keeping your elbows hugged in close to your sides. Your hands should stay in the same position as they were in high plank. 

3. As you inhale, press your hands into the ground and lift your chest up off the mat, coming into Upward Dog. Your arms should be straight and your shoulders should be down away from your ears. 

4. Keep your legs straight and press your feet into the ground. 

5. Take a few breaths in Upward Dog, lengthening through your spine and opening your chest. 

6. On an exhale, lift your hips back up to Downward Dog and hold for a few breaths. 

6. Dolphin

1. Begin on your forearms and knees with your hands slightly in front of your shoulders, curl your toes under your feet.  

2. Exhale and lift your knees off the floor, at first keep your knees slightly bent and your heels off the floor.  

3. Lengthen your tailbone and lift your sitting bones toward the ceiling. 

4. On exhalation push the tops of your thighs back and stretch your heels toward the floor, straighten your knees without locking them.  

5. Stay in the pose for 5 – 10 breaths, then on exhalation, bend your knees and lower yourself into Child’s Pose.  

7. Warrior I

1. Begin in a standing position with your feet hip-distance apart and your arms at your sides.

2. Step your right foot back about 3-4 feet and point it straight ahead. Square your hips and shoulders towards the front of your mat.

3. Bend your left knee, bringing it directly over your ankle. Your thigh should be parallel to the ground, and your knee should be directly over your ankle. Your right leg should be straight and strong.

4. On an inhale, raise your arms up towards the ceiling with your palms facing each other. Keep your shoulders relaxed and your gaze forward.

5. Hold the pose for several breaths, lengthening through your spine. Repeat on the other side, stepping your right foot back and bending your left knee.

8. Warrior II

1. Stand in a wide position with your feet parallel and approximately three feet apart. Extend your arms straight out to the sides and relax your shoulders away from you ears.  

2. Turn your left foot out 90 degrees, then bend your right knee into a lunge.  

3. Keeping your knee above your ankle and pointing over your toes, turn your head to the rights and look at your right hand.  

4. Hold for 5-10 breaths, then on exhalation move back to a standing position before repeating on the other side. 

9. Extended Side Angle

1. From Warrior II, exhaling, lower your right arm so your right hands rests on your right foot. 

2. Reaching your left arm up towards the ceiling extend your arm over the top of your head.  

3. Reaching your left arm up towards the ceiling extend your arm over the top of your head.  

4. Turn your head to look up at the ceiling and hold for 5 – 10 breaths.  

5. To release, press firmly through your feet to slowly come up to a stinging position with your arms extended at shoulder height. Turn your feet and body so they are facing the same direction and then step your feet together.  

10. Triangle Pose

1. Start facing the long side of your mat with your feet about four feet apart. Turn your left foot out so your toes are pointing the shot side of the mat and turn your right toes in about 45 degrees.  

2. Lift your arms parallel to the floor, inhale and extend our body over your right leg, shifting your hips towards the back of the mat.  

3. Exhale and bring your right arm down, placing your hand on your leg and rotate your hips towards the ceiling.  

4. Point your right arm straight up to the ceiling, hand in line with your shoulder and extend through your fingertips and crown of your head.  

5. Hold for 5 – 10 breaths, then on inhalation press your feet firmly into the floor and reach your right arm up to the ceiling as you return to standing position.