Easy yoga poses form the foundation of almost every yoga session, for beginners and advanced practitioners alike. Whether you want to start your day smoothly, combat an energy slump, or simply relax, accessible poses make yoga feel instantly less complicated. At Yogi Essentials, we share our favorites and show you how simple and enjoyable it can be to make yoga a regular part of your life.
Why easy yoga poses benefit everyone
Let's be honest: not everyone can or wants to twist themselves into a complicated knot. And luckily, they don't have to. Easy yoga poses are designed to give your body and mind space, without performance or folding anxiety. Sometimes, such a pose is exactly what you need to release tension, ground yourself in your body, or calmly follow your breath. You stimulate your muscles and give yourself a moment of rest. Also nice: many studies show that regular exercise, even simple ones, can reduce stress and improve your mood.
Practically speaking, these poses can almost always be incorporated into your daily routine. You usually just need a comfortable yoga mat and perhaps some extra support, like a yoga block or a cup of tea within reach.
Curious about our comfortable yoga mats? Browse our collection for inspiration .
Our top 6 easy yoga poses
We've selected six accessible poses for you that you can do anywhere: at home, outside, in the morning or evening. Try them out and experience the difference.
- The Mountain Pose (Tadasana)
- The Child's Pose (Balasana)
- Cat-cow (Marjaryasana–Bitilasana)
- Downward Dog (Adho Mukha Svanasana)
- The Seated Straddle Pose (Upavistha Konasana)
- Lying Twist (Supta Matsyendrasana)
The Mountain Pose – Basics and Balance
Stand straight, feet parallel, hands at your sides. Feel your stability. Breathe deeply. Mountain pose seems simple, but you're actually training your entire body for balance and focus. This is also a great pose to prepare yourself for other poses.
Child's Pose – Rest and Surrender
Lower yourself onto your knees, bring your buttocks toward your heels, and rest your forehead on the mat. Extend your arms forward or alongside your body—whatever feels comfortable. Child's Pose is like a little refuge, ideal for catching your breath or between active poses.
Cat-cow – flexibility for the back
Start on your hands and knees. Exhale and arch your back (cat pose), and inhale and arch your back (cow pose). Your spine will come alive and your muscles will gently warm up. It's no wonder this movement is included in almost every yoga class. Tip: let your breath set the pace!
Downward Dog – More Active, But Suitable for Everyone
From your hands and knees, lift your buttocks until your body forms an inverted V. You don't need to touch your heels to the mat, and your knees don't need to be straight. It's more important to maintain a long, straight back. Downward-facing dog stretches your shoulders, back, and legs simultaneously. This might feel a bit more challenging, but don't force it.
Seated Straddle Pose – Relaxed Stretching
Sit comfortably with your legs spread. You don't need to be able to do the splits—slightly bend your knees if that feels better. Rest your hands on the floor and breathe deeply into this pose. This pose encourages gentle relaxation in your legs and back.
Lying Twist – Let Go and Relax
Lie on your back, lift one knee, and let it fall across your body to the other side. Arms wide for stability. This pose helps gently activate your lower back. Twists are known for their refreshing effect; they feel a bit like clearing your insides.
Did you know that downward dog isn't just beneficial for people, but that dogs (and cats!) also do this stretch every day? So the animal instinct for stretching truly has a place in yoga.
Helpful tips for beginning yogis
Start small, breathe deeply, and be gentle with yourself. No one does yoga "wrong," as long as you listen to your own boundaries. We always recommend practicing without judgment—it's your moment, after all. A few extra tips from experience (and from those who have):
- Wear clothes that allow you to move easily
- Use a sturdy, comfortable yoga mat
- Try different times of the day
- Don't make it too heavy: short and regular really works better than seldom and heavy
- Keep a soft blanket handy for the end (Savasana, final relaxation)
Do you need any special equipment for these poses?
A good yoga mat provides good grip and comfort, especially on a hard floor. Additional props, such as blocks or a meditation cushion , can help with relaxation, but aren't necessary.
Symbolism and Tradition: Why These Poses Have Lasted for Centuries
Some easy yoga poses are as old as the yoga path itself. Child's pose, for example, symbolizes surrender and trust—as if returning to the simplicity of a child. Mountain pose helps you establish firm roots, a beautiful metaphor for finding a stable center amidst the hustle and bustle of everyday life.
Fun fact: these poses form the foundation of many traditional Indian yoga classes. They're not called "easy" because they don't do much—precisely because they're so universal and accommodate all levels.
"It is while practicing yoga asanas (poses) that you learn the art of adjustment" - BKS Iyengar
Disclaimer regarding complaints and limits
Are you experiencing physical complaints or unsure whether certain poses are suitable for you? Always consult a (medical) professional first. These tips are intended as inspiration and not medical advice.
Easy yoga poses for your day: what are the benefits?
Research shows that low-impact movements like these poses can have a positive effect on your energy levels and stress levels. Yoga isn't a cure-all—but a few minutes of mindful movement often makes a difference. And the best part? You don't have to set aside an hour for it. Sometimes just five minutes on the mat is enough to feel calmer.
By doing one or two simple poses every day, your muscles get exercise, your mind gets a break and your breathing gets some space to breathe.
Frequently Asked Questions
Which yoga poses are most suitable for beginners?
Poses like child's pose, mountain pose, and cat-cow pose are ideal for beginners. They're simple, safe, and help you become comfortable with movement, breathing, and focus.
Do I need any special equipment for easy yoga poses?
A sturdy yoga mat is often sufficient. For extra comfort or support, you can use a block, meditation cushion, or blanket – especially for relaxing poses.
How often should I practice to see results?
Even just a few minutes a day can make a difference. Consistency is more important than duration: short, regular workouts are better than occasional, intense workouts.
Are easy yoga poses also effective for stress or tension?
Yes, simple poses actually bring peace. They help deepen your breathing and release tension, which has a calming effect on both body and mind.
Can I practice these poses safely at home without guidance?
Absolutely, as long as you listen to your own boundaries. Feeling pain or unsure? Then it's wise to consult a professional or yoga teacher first.