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What Should Be Your First Yoga Pose To Learn

Now That You Have Decided To Try Yoga – What Pose Should You Do First?

If you are reading this I am so happy to know that you want to check what yoga poses you can try first and what are the best first yoga poses to learn. Yoga is such a great physical and mental experience with many health benefits. When we practice yoga and concentrate on our breath we allow our mind and body to get into a relaxed mode and a relaxed state of mind, which enables us to be calmer. It also can help out flexibility and physical health, strengthening our muscles (each pose can strengthen a different muscle).

Do You Have Any Limitation

If you have any physical limitations, if you have knee pain or neck pain, if you are not sure then don’t try any new physical activity that you have never tried before without consulting your doctor or physician. These first yoga poses are considered very easy, but still, we are all different people and you may find some of these not so easy.

Each pose is different and has its own modifications. If you ever feel pain in a yoga pose then back out of it and try to modify or do a different pose. When you are in a yoga pose you should feel a good stretch feeling, any pain is NOT OK and you shouldn’t do that pose.

There are so many yoga postures that you can choose from and you can simply try the ones that feel the best, and if they are too difficult you can definitely modify them or try them in a different time in the future.

Try Some Easy Poses To Begin With

Because there are so many yoga postures you should choose something easy to start with, I would suggest these few easy postures to get you started with yoga.

The Tadasana – Is a great easy pose you can learn to do anywhere and at any time.

What is The Tadasana Pose
The Tadasana

The Tree Pose – You can modify this pose and try your own version while strengthening your posture.

What is The Tree Pose
The Tree Pose

The Child Pose – A great pose for relieving back and neck pain.

What is the Child's Pose
The Child’s Pose

The Bridge Pose – A great stretch to the spine, neck, and shoulders.

What is The Bridge Pose Step 3
The Bridge Pose

The Utkatasana – You will feel this one 🙂

What is The Utkatasana
The Utkatasana

Concentrate on breathing

Don’t forget to concentrate on your breath and enjoy the stretch. You may think to yourself “I always breathe, what does that even mean?”. So, breathing is done unconsciously, but when you are conscious about your breath you will become more relaxed and feel great.

Don’t Forget To Listen To Your Body

Listen to your body and respect it, do the poses that feel good to you. Don’t try to be more flexible than you already are.

And most importantly, ENJOY! 🙂




  • Susan Anderson O'Brien

    Hi Paulina,
    I did take a series of yoga classes about 10 years ago and I loved them at the time. As a nurse, my job is quite stressful, and I always found that going to my yoga class de-stressed me after a busy day.

    But hey life takes over and I stopped going sadly. I am not even sure why! Probably that my working hours got longer!

    Now 10 years on I am interested in getting started again. I love these poses that you’ve suggested and will try them out. Do you think that I will be able to restore movement better to my body by practicing some yoga regularly? I have a bit of a frozen right shoulder issue recently. I am hoping that regular movement will help me.

    Thanks again for your great tips!

    • Paulina

      Hi Susan,
      I think it would be great if you would return to practice yoga, even if you only have 10 minutes a day you will feel and see the many health benefits that yoga has. Practicing yoga regularly or even once or twice a week is great for your body. You don’t have to be flexible to start yoga because it really is all about your own body and your own limitations, you can modify every yoga pose to fit your needs and enjoy the pose 🙂
      I wish you all the best!

  • Darin Marshall

    I actually took Yoga in high school. It was a class I could take. I couldn’t believe that you could take Yoga as a class. I have to say, It was a great class. It really helped with the pressure of high school and dealt with all the stress.

    Now that I’m a whole lot older and much much bigger I’m hesitant on starting again. I tore my rotator cuff completely off back in 2006 and my size. What would you recommend for me if I wanted to start again?



    • Paulina

      Hi Darin,
      I am so glad to hear that you have decided to come back to yoga after all these years 🙂 I would definitely recommend starting with something easy such as the Tadasana or the Utkatasana, that you can do anywhere and at any time. In each of these poses instead of lifting your hands, you can place your palm together in a prayer-like position, or Namaste. I really hope that you will give it a try once more and you can always contact me if you have any questions.

  • Kathleen

    Thanks for the post, these were really useful! I get a lot of back and knee pain, so I love that these poses are good for beginners. I’m definitely going to try to incorporate the tree pose and child pose into my morning routine!

    Looking forward to your next post 🙂

    • Paulina

      Hey Kathleen, These poses are really great for beginners because they can be easily modified and you can do them even if you have never tried yoga before. I hope you will like these poses after you trying them out 🙂

  • JR Andrade

    Thank you for this Paulina. Reading your article inspires me as I am new to yoga. Now I know where to start. I’ve always wanted to try it out but always had a reason not to start anything. I just did the Tadasana after reading in one of your articles. I was so glad that there are more basic ones. Really, this made my day and will continue to do these basic poses. Thank you again =)

    • Paulina

      YAY! This really makes me smile, to know that you tried a yoga pose and liked it! There are many easy and simple yoga poses that you can do anywhere you like, you don’t even have to have a yoga mat to do some of the poses and you can also do them in the office! 🙂
      More Yoga Poses

  • rebecca cosmidou

    Another useful and educational article from you, Paulina! There are so many poses for practicing Yoga! I think that I would try the Tadasana after I read well your article about it! 🙂
    Best wishes,

  • Ravi

    Hey Paulina,

    This is a useful post; one that anyone can use to get their yoga habit started.

    The poses also look doable for someone now starting off!


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