woman yoga pose

3 Essential Yoga Poses for Beginners: How to Do Them Right

Yoga is a practice that fosters harmony in the body, mind, soul, and environment. Whether you want to achieve physical, mental, social, or spiritual development, it can give you the improvements you might need. Through this calming exercise, you can get mental clarity, body awareness, and relaxation. The best thing about yoga is that anyone can do it in the comfort of their own homes. 

If you are a beginner who wants to incorporate yoga into your daily life, make sure that you do every pose correctly to achieve the ultimate result. If you have no idea how to start, you can begin with these three poses, which this article will teach you to do right. 

Important Note: Avoid forcing yourself to do any yoga poses that give you pain or discomfort in the neck, back, or shoulders. More importantly, do not attempt to do each pose quickly to avoid the possibility of injury. 

The 3 Basic Yoga Poses for Beginners

1: The Mountain Pose

The mountain pose is one of the basic poses you need to know when doing yoga. It may look like you just need to stand straight, but many things go into this pose. Once you master it, you would be able to perform a lot of other yoga poses correctly. 

The mountain pose improves one’s posture, and when done right, it can reduce your back pain. Here is how you should do it:

  • Start with your feet together. The base of your big toes should be touching with the heels slightly apart. 
  • Firm your thigh muscles and try lifting your knee caps. Do this without tightening your lower belly.
  • Your palms should be facing the inwards.
  • Draw your abs in and up. While doing so, your chest should also lift, and your shoulders pressed down. 
  • Hold the pose for five to eight breaths. While doing this, imagine a string drawing starting from the crown of your head to the ceiling. 

2: The Plank

The plank is a position that can naturally result in good posture and greater strength in the arms and core. However, you can only achieve this if you do it the right way. Here are step-by-step instructions on how to do so. 

  • Be in an all-fours position on your mat.
  • Then, tuck under your toes and lift your legs off the mat.
  • Make sure that your body is forming a straight line from your had to feed. 
  • While in the position, make sure that your lower abdominals are engaged. 
  • Keep your shoulder down, relaxed, and away from the ears.
  • Pull your ribs together and start breathing for eight to ten breaths.

3: The Triangle

The triangle pose is a great way to stretch the muscles in different parts of your body. It can also open up your lungs and tone your whole body. 

  • Start by standing with your feet wide. 
  • Inhale and bring your arms to a T-position. While doing this, turn your right toes to 90 degrees to the right. It must still be perpendicular to your left foot. 
  • Upon exhaling, lift your chest and bring your hand down as far as you can. You can land on the floor if you can. Make sure that your left toes are still facing forward when doing this. 
  • Straighten your legs and keep your feet pressed onto your mat. 
  • Stretch your arms and engage your core throughout the process. 


Yoga can be intimidating for those who have not tried it before, but people who want to learn it can start with these simple poses and work their way up. Make sure you follow the instructions thoroughly, and eventually, your flexibility will improve. Should you experience struggles with your balance, try focusing on your breath and adjusting it accordingly. Having an instructor check if you are doing each position correctly can also ensure that you achieve your fullest potential and do not injure yourself. 

If you are looking for the best yoga teacher for your training, try us at Eightlimfit. We have more than 20 years of experience in yoga and wellness. We provide personal training, education, and more. Contact us today at 480-861-5148 to learn more.