3 Fundamental Yoga Poses for Beginners

Mukha Yoga
3 min readOct 11, 2022

Maybe you have never done yoga or maybe not in a long time. Well, welcome here or welcome back.

Maybe touching your toes may be the greatest challenge. No worries. Not all yoga poses ask you for super limber stretches and contortions (although some poses do make practitioners look like ropey pieces of delicious licorice).

The following poses are for beginners, and anyone interested in getting back in touch with the basics. We all start (or restart) somewhere with any new skill acquired.

Approaching Yoga with a Gentle Mindset

First things first, know your body; you know it better than anyone else. You know its limitations; know what feels good and not so good; see the difference between discomfort and pain.

If something is painful on a repeat, stop doing it and consult a physician. If a stretch or move causes discomfort, maybe slow down and look at the hurt.

Ask yourself: is this pose uncomfortable because it’s new? Or is this uncomfortable because the ego is seeking some standard of perfection? Be your own coach — gentle, encouraging, and continuously checking in to see how you feel.

Read more on Finding Your Edge — How Deep Should You Stretch?

Breaking down three fundamental yoga asanas

As you move into each pose, hold and complete a body scan from head to toe, acknowledging its position, stress points, and spatial awareness.

1. Mountain Pose (Tadasana)

Start standing, feet slightly apart, socks off. Splay your toes by picking them up, spreading them, and slowly laying them down. Feel the space between the toes and how they intersect with the ground.

Move up your legs to the pelvis. Tuck it in and under to a neutral position, gently activating your core.

Now, move up to your shoulders to pull them back and down. Rotate the arms and palms to relax and face forward in a soft jazz hand position. Extend through the fingers to feel a pulse of energy shooting through the fingertips.

Stabilize the neck in a neutral position. Look forward with a soft gaze.

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Mukha Yoga

Mukha Yoga is committed to connecting people to yoga so that we can connect with each other, our community, and our earth to be in a place of balance.