Best yoga poses and techniques for beginners

If you have decided to start practicing yoga, congratulations! This discipline has a lot of benefits for the body, mind and spirit. It can greatly improve your quality of life in every way. Now, you may be doubtful about where to start. Therefore, this page will help you to develop your approach to yoga as well as  improve your existing yoga techniques.

Teaching yoga essential foundations and techniques

The information will be split into two sections. The first one will talk about tips for starting. And the second one will elaborate on a few poses and common yoga techniques or that you can try. Remember, if something looks too hard, break it down into smaller steps and achieve it through consistent practice over a period of time. The goal is to keep practicing.

Yoga tips for beginnersv

While it is possible to learn yoga for free by watching videos on YouTube, we highly recommend training with an experienced yoga teacher when you are starting out.

Basic yoga techniques

Find an experienced yoga instructor

This step is critical in understanding how your body moves and what are your strengths and weaknesses. Very often, teachers are able to spot any anatomical imbalances or injury-prone movements and customize the practice to your best interests. This guidance during your practice is essential in building a long-term and sustainable yogic lifestyle.  If you have problems achieving a specific posture, Sampoorna Yoga instructors can offer modifications, variations, hands-on adjustments, tips and techniques.

Additionally, they can talk about more than yoga techniques. The philosophy behind the yoga practice is important too. Teacher’s can provide you useful insights on how to take the lessons you learn on the mat into your day-to-day life off the mat. Good yoga teachers will often provide a safe and friendly environment where you can grow physically,mentally and spiritually.

Choose your yoga accessories

Props are utilized to provide  a better experience and improve accessibility to poses. This is why they can be good for both starting and more advanced yogis. We are listing some of the most common things that are required for a sound yoga practice. Please note that you may not need to buy all of them;.some can easily be replaced with objects in your house.

Non-slip mat

It is also known as a yoga mat and will keep you from slipping during your practice. The cushioning provides padding for the joints, especially wrists and knees. Meanwhile, the grip keeps your feet and hands in place. They can be carried around easily using a yoga mat bag, or by tying it using a pair of yoga straps. Just make sure you clean it regularly to keep the traction and avoid bad smells.

Non slip mat


These are used as supportive props to help during certain yoga poses. When poses are not achievable due to lack of flexibility or stability, or due to any injuries, yoga blocks are very helpful. For example,if you cannot bend over and touch the floor, you can place two blocks in front of you and reach for them instead. It is always advisable to have at least two blocks of the same size for stability poses, and perhaps 1-2 more of a different size. If you do not have them, however, you can opt for a sturdy box. The important thing is you must be able to   pick it up quickly and move across the mat as required.

Yoga blocks

Straps or belts

These are usually long, sturdy, non-elastic and may or may not have a buckle to make a loop at one end. Their main function is to help you extend your reach and stretch, as well as maintain the correct form and alignment when trying to get deeper into poses. In the beginning stages of your practice, they may be replaced by a belt, tie or scarf. You will only need one, that is long enough to loop around your feet.

Yoga straps or belts


(for extra cushion). These are versatile options, especially if you are just starting out. You can fold and unfold them to change the level of padding. They are also an economic option if you do not have any other props. Any blanket at home will work for this, so try to have between one and three at hand.

Yoga blankets


(for support in spine, legs or abdomen). Bolsters are special cushions used for seated and resting poses. Resting poses are yoga techniques that offer deep rest and relaxation to the body, calming the nervous system. They come in different shapes, and the ideal is to own one or two. You can use some alternatives too. The removable cushions from a chair or sofa can offer support. If you do not need too much elevation, a blanket is an alternative.

Yoga bolsters

Prioritize your safety over perfect yoga techniques

Respecting your limits is key, no matter how experienced you are. Make sure to be conscious of how you are feeling. Pain is not an expected consequence, so adjust your body as needed. If you cannot achieve a pose, then come out of it.

It is also important to warm up properly and start slowly. The more vulnerable areas are neck, hips, spine and knees, so do not force them. If you are transitioning between poses, pay special attention to your alignment to reduce the potential risk of injury.Your breathing should remain constant;if you are struggling, adjust your pose. Your current health circumstances are important too. If you have any injury, pregnancy, illness or menstruation, some yoga techniques and poses have to be avoided. Ask your instructor in case of doubt.

Consider your eating and hydration habits

Hydration habits

Ideally, you should avoid eating anything 1-2 hours before class to avoid discomfort. If you want extra energy or feel hungry, opt for light snacks. Sports bars, almonds, or fiber-packed fruits (like apples, bananas, oranges, and strawberries) are good alternatives.

Hydration is important too. Drinking water slowly before the class will help you get ready for the practice. Once you are done, start drinking water again to replace fluids. It is generally not advisable to drink during the practice. Similar to general health guidelines, It is important to avoid excess consumption of sugar, alcohol or caffeine while building a regular yoga practice.

Frequency is key

It does not matter how long or how often you do yoga. Even one practice per week or 10 minutes can be beneficial. You just have to figure out what your goals are and be honest about what you can do. Being regular is the key, rather than doing too much in too little a time.

Best yoga posesfor beginners

There are many poses or asanas in yoga. If you are shy or nervous about your first class, practicing at home can help you build confidence. . It can also help you build a small routine that you can do anytime, anywhere. Some of these poses are harder than others, so do only what you are comfortable with.

Remember, it is important to be aware of your breath during every pose. Yogic breathing helps your body transition easily between poses. It regulates your nervous system and stimulates the mind and body to reduce the risk of injury. If you experience any difficulties in breathing during the practice, please stop immediately..

Fuente: VENTUNO YOGA – Youtube

Standing poses

Most yoga classes start with standing asanas. They are an excellent warm-up and can be done together for long sequences. Sometimes, they overlap with balancing poses. The difference is they usually do not require as much balance.

The most common one is the mountain pose or Tadasana. It is usually a beginning pose. It requires you to stand with your feet together, drawing a straight line with your body. For this, make sure your weight is kept on your heels, and lengthen up your spine. Lift your head, and engage your thighs. Your palms will be facing the front of the room. You should relax your face and breathe easily.

Other yoga techniques you can try are Warrior I, II and III (also known as Virabhadrasana), pyramid pose (or Parsvottanasana), or the triangle pose (Trikonasana). All of them will help you stretch your body, work on your strength, and improve your flexibility.

Balancing poses

Balance is one of the best-known aspects of yoga. These poses build core strength, which help in more advanced postures as well. They can be hard in the beginning, but regular practice can greatly improve your stability. They can evolve from both seated and standing poses.

The most popular yoga technique of this type is downward-facing dog or AdhoMukha Svanasana. It starts from the ground in all four extremities, and then you move your hands to the front of you. From there, lift your hips up and lengthen your spine. Your toes should be tucked, and your hands spread wide.

Other common poses are the tree poses (Vrksasana), the plank pose (Kumbhakasana) and the four-limbed staff pose.

Seated poses

Seated poses are usually done after warm-up. The hips can stretch better when they are warm, reducing the risk of injury. If you need help or feel uncomfortable, props such as a folded blanket or blocks are excellent for this. The bound angle pose and seated forward fold (Paschimottanasana) are great exercises for stretching the hamstring. 


These are more advanced yoga techniques. This is why it is important to start with extension and gentle movements, especially for spine flexion. The cat-cow stretch is a popular asana that is good for beginners and works your coordination. Once you are more experienced, you can try harder poses. The bridge and cobra poses are popular examples.

Supine poses

Also known as resting or restorative poses, they offer a break during yoga seasons. The two most popular are the child’s pose, and the corpse pose. The child’s pose or balasana can be done at any point if you feel fatigued. Meanwhile, the corpse pose is excellent for finishing the session. Just lie face-up, and spread your legs and arms with your palms facing up. Finish by relaxing and closing your eyes.

More advanced yoga techniques
All these yoga techniques will help you to start a beginners routine. So, feel free to explore any of them and discover the ones that work best for you. Remember to avoid overexertion, and enjoy the experience. If you want to deepen your practice, or learn how to string different yoga asanas together in sequence, then contact us at Sampoorna Yoga for further guidance..