1. Tadasana
Mountain Stance is the core of all standing postures. Though it may feel basic, it’s all about evenness and positioning. Stand with your feet close or a bit apart, arms at your sides, and spread your weight uniformly across both feet. Activate your thighs, lift your chest, and press your shoulders down. This pose helps enhance posture and generates a sense of grounding.2. Basic Downward Dog
The inverted V pose is a fundamental posture in many yoga sequences. Start on your knees and hands, then lift your waist toward the ceiling, stretching your legs and creating an inverted “V” shape with your body. Keep your hands even with your shoulders and feet even with your hips. This pose extends the hamstrings, shoulders, and calves while strengthening the arms and legs. It also helps to quiet the mind and lower stress levels.3. Virabhadrasana I
First Warrior Pose is a strong pose that increases strength in the legs and core. Begin in a standing position, extend one leg back, and lower into a lunge while keeping the back leg steady. Lift your arms up over your head, with palms together. This pose improves stability, improves stamina, and stretches the chest and hips.4. Pose of the Child
Child’s Pose is a gentle rest pose that provides a easy stretch for the back, hips, and thighs. Start on your all fours, then sit back on your hips and move your arms forward, placing your forehead to the mat. It’s ideal for recovering between challenging poses or soothing your thoughts when feeling tense.5. Pose of the Tree
Tree Balance Pose is a great balance pose for beginners. Stand tall, move your weight onto one foot, and place the sole of your opposite foot on your upper leg or calf (keeping off the knee). Hold your hands in front of your chest or reach them towards the ceiling. This pose supports your legs, develops coordination, and boosts mindfulness.These five yoga poses are highly recommended for yoga novices to build a solid foundation. By keeping an eye on proper technique and breath awareness, you'll be progressing to enjoying the advantages of yoga, both for physical and mental health. Wishing you well!
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