Movement & Stretching
5 Yoga Poses for Beginners
10 minutes · No equipment needed
You do not need flexibility to start yoga — these five poses are a gentle way to build comfort with basic movement and breathing.
The poses
- Child's Pose: kneel and fold forward, arms extended, forehead resting on the mat.
- Cat-Cow: on hands and knees, alternate arching and rounding your back with your breath.
- Downward Dog: hands and feet on the floor, hips lifted to form an inverted V shape.
- Mountain Pose: stand tall, feet hip-width apart, arms relaxed at your sides.
- Seated Forward Fold: sit with legs extended, gently reach toward your feet.
Tip: hold each pose for 5 slow breaths rather than rushing through the sequence — the breathing matters as much as the position.