Best Yoga for Beginners Easy Poses, Morning Routine 4-Week Plan
Starting yoga can feel confusing — too many poses, complicated names, and fear of doing it wrong. Don’t worry! This guide covers the best yoga for beginners with simple poses, easy steps, and a 4-week plan you can follow safely at home.
1. Mountain Pose (Tadasana)

How to do: Stand tall, feet hip-width apart, shoulders relaxed, and breathe deeply. Builds posture and balance.
2. Downward Facing Dog (Adho Mukha Svanasana)

This pose stretches your hamstrings, shoulders, and spine. Hold for 5 breaths and release gently.
3. Child’s Pose (Balasana)

One of the most relaxing poses. Kneel, sit back on heels, and stretch arms forward. Calms the mind and body.
4. Warrior II (Virabhadrasana II)

Builds leg strength and focus. Keep your front knee over ankle and arms extended parallel to the floor.
5. Bridge Pose (Setu Bandhasana)

Lie on your back, bend knees, lift hips while keeping feet flat. Strengthens glutes and core.
6. Seated Forward Fold (Paschimottanasana)

Improves flexibility and calms the mind. Bend forward gently without forcing your stretch.
7. Cat–Cow Pose (Marjaryasana-Bitilasana)

Alternate between arching and rounding your back. Improves spine mobility and relieves tension.
Simple Morning Yoga Routine (10–15 Minutes)

- 1 min – Breathing in Mountain Pose
- 2 min – Cat–Cow flow
- 3 min – Downward Dog
- 3 min – Warrior II (both sides)
- 3 min – Child’s Pose & rest
4-Week Beginner Yoga Plan

Follow this simple plan for progress:
- Week 1: Focus on breathing & posture awareness
- Week 2: Add standing poses & gentle flow
- Week 3: Hold poses longer to build endurance
- Week 4: Mix your routine and include meditation
Safety Tips
- Always warm up first.
- Use a mat to protect joints.
- Don’t force any stretch — listen to your body.
- Consult your doctor if you have health issues.
Benefits of Yoga for Beginners

- Improves flexibility and balance
- Reduces stress and anxiety
- Boosts focus and energy
- Improves sleep quality
FAQ – Common Beginner Questions
1. How often should beginners do yoga?
Start with 3–4 sessions a week, 15–20 minutes each. Increase gradually as your body adapts.
2. Do I need to be flexible to start yoga?
No! Flexibility develops through practice. Just start where you are and go slowly.
3. What’s the best time to do yoga?
Morning is ideal — it energizes your body and clears your mind for the day ahead.
Conclusion
Yoga is not about perfection — it’s about consistency and awareness. Start small, breathe deeply, and enjoy the process. The best yoga for beginners is the one you actually practice regularly.
Start your Yoga Journey on Trend By Shuaib
Image credit: Pexels.com (royalty-free yoga photography). Article by Trend By Shuaib.