5 Foundational Poses for New Yogis
Beginning a yoga practice can feel both exciting and a little overwhelming. With countless poses and styles available, you may wonder where to begin. The good news? You don’t need to master everything at once. Yoga is a lifelong journey, and every step you take, every breath, and every pose creates a foundation for growth.
Warrior II (Virabhadrasana II)
These five foundational poses are the perfect starting point for new yogis. They’re accessible, nourishing, and designed to help you feel more at home in your body. As you move through them, remember: it’s not about perfection, but about presence.
1. Mountain Pose (Tadasana)
Mountain Pose may look simple, but it’s one of the most powerful postures in yoga. It teaches alignment, grounding, and body awareness, all essentials for every other pose.
Stand tall with feet hip-width apart.
Root your feet into the earth, engaging your legs.
Roll your shoulders back, lengthen the spine, and lift your chest.
Breathe deeply, feeling steady and strong like a mountain.
Why it matters: Mountain Pose reminds us that strength often begins in stillness.
2. Downward Facing Dog (Adho Mukha Svanasana)
A staple in most yoga practices, Downward Dog builds strength, stretches the body, and helps you connect breath to movement.
From hands and knees, tuck your toes and lift your hips to the sky.
Press palms firmly into the mat and soften your head and neck.
Bend knees if needed and focus on elongating the spine rather than forcing legs straight.
Why it matters: It energizes the body and offers a moment of reset.
3. Warrior II (Virabhadrasana II)
Warrior II embodies strength, focus, and empowerment. It helps you connect to your inner resilience while grounding deeply into the present moment.
Step one foot back, turning it slightly outward.
Bend the front knee and extend arms wide at shoulder height.
Gaze over your front hand, rooting down through both feet.
Why it matters: This pose cultivates confidence, stability, and presence. These are qualities you’ll carry far beyond the mat.
4. Child’s Pose (Balasana)
One of the most restorative poses, Child’s Pose, is your safe space during any practice. It’s a reminder that resting is also part of growth.
Kneel on your mat, big toes touching and knees wide.
Fold forward, resting your torso between your thighs.
Extend arms forward or relax them by your sides.
Breathe into your back body and soften.
Why it matters: It teaches surrender, patience, and the importance of listening to your body.
5. Bridge Pose (Setu Bandhasana)
A gentle backbend, Bridge Pose strengthens the legs and glutes while opening the chest and heart.
Lie on your back with knees bent and feet hip-width apart.
Press your feet into the mat, lifting your hips toward the sky.
Clasp hands under your back or keep palms pressing into the floor.
Why it matters: It encourages heart-opening and resilience, reminding us to lift ourselves with strength and grace.
Final Thoughts
These foundational poses are stepping stones toward a fuller yoga practice. With consistency, patience, and self-compassion, they’ll help you build confidence, strength, and awareness both on and off the mat.
Every yogi begins somewhere. Let these poses be your invitation to start exactly where you are.
✨ Unroll your mat, take a deep breath, and trust your journey. The practice will meet you right where you are. ✨
Start Your Yoga Journey at The MATS ✨
Want to work on your foundational poses of yoga? Our Yoga 101 class is the perfect place to begin.
Whether you are new to yoga, looking to ease back into your practice with a gentle reintroduction, or would like a refresher on the elements of a yoga pose, Yoga 101 is a great place to start. This practice provides a supportive environment to build strength, flexibility, and stamina. With guidance, you’ll explore foundational poses, gentle stretches, and mindful breathing techniques.
Yoga 101 is your gateway to a more balanced and mindful yoga practice. 🌿
Join us at The MATS every Tuesday at 5:30pm for Yoga 101 with Nirel!
