5 Essential Yoga Poses For Beginners

The ancient art of yoga combines the benefits of exercise and mindfulness and can be a rewarding hobby as part of a healthy lifestyle.

Regular yoga can lead to stronger muscles, less stress, increased focus and a reduction in other ailments related to physical and mental health.

If you’re thinking of taking up yoga, here are our 5 essential poses for beginners.

Forward Bend

This pose stretches out your hips, hamstrings and calves while building up the strength you have in your thighs and knees.

Performed correctly, the forward bend pose helps to keep your spine strong and flexible while also relieving tension in the neck and back.

The breathing and relaxation required for this pose can also help to calm the mind.


The mountain pose will help to improve your posture while simultaneously strengthening the knees, ankles and thighs.

It is particularly helpful to aid mobility and power in the feet and legs for those who suffer from conditions such as flat feet or sciatica.

Of course, like all yoga exercises you can expect to also benefit from steadier breathing which can lead to improved concentration levels.


Helping to relieve tension in your hips, the lunge can also strengthen your knees as you gently stretch out your hamstrings, quads and groin.

The mental focus that comes from regular yoga sessions is another plus of this pose once you’ve mastered it.

The lunge will work your core muscles too, as well as the glutes for an improvement in tone – giving you the perfect peachy bottom.

Downward Facing Dog

The benefits of this pose can be particularly appealing for women.

The downward facing dog can help with both menstrual discomfort and help to relieve some of the symptoms of the menopause.

Stretching the calves, hamstrings, arches and hands, this pose helps to improve strength in both the arms and legs.

Calming the brain with the simple deep breathing alongside the pose itself, the downward facing dog could also help to relieve and prevent conditions such as stress and osteoporosis.


The triangle may look difficult but the benefits of this pose are improved strength in a variety of areas including the legs, knees, ankles, obliques, back and abdominal muscles.

By gently stretching the legs, knee muscles, calves, shoulders, chest and spine, the triangle also stimulates the function of your abdominal organs and can relieve stress when performed correctly and consistently.

Stephen Coleclough

Stephen Coleclough is a leading international tax adviser who specialises in dealing with ultra high net worth individuals.

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