Top 16 'Foundation-Finding' Yoga Poses to Start for Beginners to Build Confidence in Their First Month - Goh Ling Yong
Stepping onto a yoga mat for the first time is a courageous act. It's a mix of excitement for the unknown and, let's be honest, a little bit of intimidation. You see images of pretzel-like poses and wonder, "Will I ever be able to do that?" The answer is: that's not the point. Yoga isn't about achieving a perfect shape; it's about the journey of discovering what your body can do, one breath at a time.
The first month of your yoga practice is the most critical. It’s not about mastering advanced postures; it’s about finding your foundation. This is the time to build a solid base of strength, flexibility, and body awareness that will support you for years to come. Think of it like building a house – you need a strong, level foundation before you can put up the walls and the roof. These initial poses are your concrete, your rebar, your blueprint for a confident and sustainable practice.
We've curated this list of 16 "foundation-finding" poses specifically for you. These are the essential building blocks that will teach you the language of yoga and help you feel capable and confident on your mat. Forget about what others are doing. For the next month, focus on these poses, get to know them, and let them be your guides.
1. Mountain Pose (Tadasana)
Mountain Pose might look like you’re just standing there, but it’s the blueprint for every other standing pose in yoga. It is an active, engaged posture that teaches you alignment, balance, and how to ground yourself. This is where you learn to stand with intention, distributing your weight evenly and stacking your joints for optimal stability. It's the silent hero of your yoga practice.
To find your Tadasana, stand with your big toes touching and heels slightly apart. Lift and spread your toes to feel all four corners of your feet connect with the mat. Engage your thigh muscles by gently lifting your kneecaps. Tuck your tailbone slightly, engage your core, and lengthen your spine. Roll your shoulders up, back, and down, letting your arms rest by your sides with palms facing forward. Your chin should be parallel to the floor. Close your eyes for a moment and feel the energy rooting down through your feet and rising up through the crown of your head.
- Beginner's Tip: Imagine a string pulling you up from the crown of your head, creating length in your spine. To check your balance, gently rock forward and back, and side to side, until you find that sweet spot right in the center.
2. Child's Pose (Balasana)
Child's Pose is your sanctuary on the mat. It’s a gentle resting posture that stretches the hips, thighs, and ankles while relieving back and neck pain. More importantly, it’s a pose of surrender. It gives you a safe space to reconnect with your breath, calm your nervous system, and take a break whenever you need one. Never feel ashamed to take Child's Pose in a class; it's a sign that you are listening to your body.
From a kneeling position, sit back on your heels. You can keep your knees together or take them as wide as your mat for a deeper hip stretch. On an exhale, fold forward, draping your torso between your thighs. Rest your forehead on the mat. Your arms can be stretched out in front of you or resting alongside your body with palms facing up. Focus on breathing into your back, feeling your ribs expand with each inhale.
- Beginner's Tip: If your forehead doesn't comfortably reach the mat, place a block or a folded blanket underneath it for support. If sitting on your heels is uncomfortable, place a rolled-up blanket between your thighs and calves.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
This gentle, flowing sequence is one of the best ways to warm up your spine and connect your breath to your movement. Cat-Cow increases spinal flexibility, stretches the neck and torso, and brings a wonderful awareness to the connection between your core and your back. It’s a foundational movement that teaches the basic spinal mechanics used in many other yoga poses.
Start on your hands and knees in a Tabletop position, with your wrists directly under your shoulders and your knees under your hips. As you inhale (Cow Pose), drop your belly, lift your chest and tailbone, and look forward. As you exhale (Cat Pose), round your spine toward the ceiling, tuck your chin to your chest, and press the mat away from you. Flow between these two poses for 5-10 breath cycles, letting your breath guide the movement.
- Beginner's Tip: Focus on initiating the movement from your tailbone and letting it ripple up your spine. This isn't about how far you can arch or round, but about creating a smooth, fluid motion.
4. Downward-Facing Dog (Adho Mukha Svanasana)
If yoga had a signature pose, this would be it. Downward-Facing Dog is a mild inversion that builds upper body strength, stretches the entire back of the body (from your calves to your shoulders), and calms the mind. You’ll find this pose in almost every yoga class, used as both a transition and a resting posture. It can feel challenging at first, but with practice, it becomes a welcome full-body reset.
From your Tabletop position, tuck your toes, and on an exhale, lift your hips high, sending them up and back. Your body should form an inverted 'V' shape. Press firmly through your palms, especially through the base of your index fingers. Let your head hang heavy, releasing any tension in your neck. Keep your ears in line with your upper arms.
- Beginner's Tip: The most common mistake is prioritizing straight legs over a straight spine. Keep a generous bend in your knees to allow your spine to lengthen fully. "Pedal" your feet by bending one knee and then the other to gently open up your hamstrings.
5. Warrior I (Virabhadrasana I)
Warrior I is a powerful standing pose that builds strength and endurance in the legs and core. It also stretches the chest, shoulders, and hip flexors. This pose cultivates focus and determination. As you ground through your feet and reach for the sky, you embody the strength and stability of a warrior, building both physical and mental resilience.
From Mountain Pose, step your left foot back about 3-4 feet. Turn your left foot out to a 45-degree angle, grounding the outer edge of the foot. Bend your front (right) knee so it stacks directly over your ankle. Square your hips as much as possible toward the front of the mat. On an inhale, sweep your arms overhead, palms facing each other or touching. Gaze forward or slightly up. Hold for 5 breaths before switching sides.
- Beginner's Tip: If squaring your hips is difficult, widen your stance (move your front foot slightly to the right). If your shoulders are tight, keep your arms shoulder-width apart instead of bringing the palms to touch.
6. Warrior II (Virabhadrasana II)
While Warrior I is about facing forward, Warrior II is about opening up. This pose strengthens the legs and ankles, opens the hips and chest, and improves stamina. It teaches you to find a balance between effort and ease—strong and grounded in your legs, yet open and expansive in your upper body. It's a pose that makes you feel incredibly powerful and present.
From Warrior I, open your hips and torso to the side of the mat. Your back foot should be parallel to the back of the mat, or turned in slightly. Extend your arms parallel to the floor, reaching actively from fingertip to fingertip. Keep your front knee bent and tracking over your middle toe. Gaze softly over your front fingertips.
- Beginner's Tip: Avoid leaning forward. Keep your torso stacked directly over your hips. Check that you can see your big toe on the inside of your bent knee; if not, guide the knee slightly outward to protect the joint.
7. Triangle Pose (Trikonasana)
Triangle Pose is a fantastic standing posture for stretching the hamstrings, groins, and hips while also opening the chest and shoulders. It teaches you how to create length in your side body and stabilize through your core. Trikonasana feels wonderfully expansive, like you're creating space in every direction.
From a wide-legged stance, turn your right foot out 90 degrees and your left foot in slightly. Inhale and extend your arms parallel to the floor. Exhale and hinge at your right hip, reaching forward as far as you can. Then, bring your right hand down to your shin, ankle, or a block. Extend your left arm up to the sky, creating a straight line from your bottom hand to your top hand. Gaze can be up, forward, or down.
- Beginner's Tip: Use a yoga block under your bottom hand! This is not "cheating"; it brings the floor up to you, allowing you to maintain a long, straight spine and open chest, which is the primary goal of the pose.
8. Cobra Pose (Bhujangasana)
Cobra Pose is a gentle, accessible backbend that is crucial for building spinal strength and counteracting the effects of slouching over desks and phones. It strengthens the back muscles, opens the chest and shoulders, and can help relieve stress and fatigue. It's the perfect introduction to back-bending, teaching you to use the strength of your back rather than your hands.
Lie on your stomach with your forehead on the mat. Place your palms on the floor under your shoulders, with elbows tucked in close to your ribs. Press the tops of your feet and your pubic bone firmly into the mat. On an inhale, slowly lift your head, chest, and shoulders off the floor, using your back muscles. Keep your gaze slightly forward to maintain a long neck. Only press lightly with your hands.
- Beginner's Tip: Only lift as high as you can without straining your lower back. The goal is a long, even arch in your upper and mid-back, not a sharp crunch in your lumbar spine. Think "length" before "height."
9. Bridge Pose (Setu Bandhasana)
Another foundational backbend, Bridge Pose strengthens the glutes, hamstrings, and back while gently stretching the chest, neck, and spine. It's a great pose to open up the front body and improve posture. As a mild inversion, it can also help calm the brain and reduce anxiety.
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. You should be able to just graze your heels with your fingertips. On an exhale, press through your feet and lift your hips off the floor. Clasp your hands together underneath you, rolling your shoulders under to open the chest even more. Keep your thighs parallel.
- Beginner's Tip: Place a block between your thighs and squeeze it to keep your knees from splaying out. This helps engage the correct muscles and protects your lower back.
10. Seated Forward Bend (Paschimottanasana)
This seemingly simple pose is a deep stretch for the entire back side of the body, from the heels to the neck. Seated Forward Bend is also known for its calming effects on the nervous system, making it a great pose to practice at the end of the day. It teaches patience and the art of letting go, as you use your exhale to soften into the stretch.
Sit on the floor with your legs extended in front of you. You can sit on the edge of a folded blanket to help tilt your pelvis forward. Inhale to lengthen your spine, and on an exhale, hinge from your hips and begin to walk your hands forward. Keep your spine long for as long as you can before allowing it to round. Rest your hands on your shins, ankles, or feet.
- Beginner's Tip: Bend your knees! Just like in Downward-Facing Dog, a long spine is more important than straight legs. Bending your knees releases the pull on the low back, allowing you to fold forward more comfortably and safely.
11. Bound Angle Pose (Baddha Konasana)
Also known as Cobbler's Pose, Bound Angle Pose is a classic hip opener that stretches the inner thighs and groins. It’s a wonderful seated posture that can be either active (with a straight spine) or restorative (by folding forward). It stimulates the abdominal organs and can help soothe menstrual discomfort and sciatica.
Sit on the mat and bring the soles of your feet together, letting your knees fall out to the sides. Hold onto your ankles or feet. You can either sit up tall, pressing your knees gently toward the floor to deepen the stretch, or you can fold forward over your feet.
- Beginner's Tip: If your knees are high off the floor, place blocks or cushions under each one for support. This allows your inner thigh muscles to relax and release instead of straining.
12. Tree Pose (Vrksasana)
Your first foray into standing balance poses! Tree Pose improves focus, concentration, and, of course, balance. It strengthens the ankles, calves, thighs, and spine. More than the physical benefits, Tree Pose teaches you how to find stillness amidst wobbles, a lesson that is incredibly valuable both on and off the mat.
Start in Mountain Pose. Shift your weight onto your right foot. Bend your left knee and place the sole of your left foot on your inner right ankle, calf, or inner thigh (avoid the knee joint). Bring your hands to your heart in a prayer position. Find a non-moving spot on the floor or wall to focus your gaze (your drishti).
- Beginner's Tip: Use a wall for support! Stand with your side to a wall and place a hand on it for stability. It’s better to use support and build good alignment habits than to wobble and fall repeatedly.
13. Plank Pose (Phalakasana)
Plank Pose is the ultimate foundation for building core and upper body strength. It strengthens the arms, wrists, and shoulders, and tones the entire abdominal region. A strong plank is the key to more advanced poses like arm balances and inversions. It teaches you how to create a single, straight line of energy through your entire body.
From a Tabletop position, step your feet back one at a time until your body forms a straight line from your head to your heels. Press the floor away, engage your core by pulling your navel toward your spine, and keep your hips in line with your shoulders (don't let them sag or pike up).
- Beginner's Tip: Drop to your knees! A modified plank on your knees is a fantastic way to build strength without compromising your form or straining your lower back. Focus on maintaining a straight line from your head to your knees.
14. Low Lunge (Anjaneyasana)
In our modern, sedentary lives, our hip flexors are chronically tight. Low Lunge is the perfect antidote. This deep stretch for the hip flexors, quads, and groin can help alleviate lower back pain and improve your posture. It's a foundational stretch that prepares your hips for deeper backbends and splits.
From Downward-Facing Dog, step your right foot forward between your hands. Lower your back (left) knee to the mat. Untuck your back toes. Make sure your front knee is stacked over your front ankle. You can keep your hands on the floor, on blocks, or lift your torso and place your hands on your front thigh or sweep them overhead.
- Beginner's Tip: Place a folded blanket under your back knee for cushioning and support. To deepen the stretch, focus on tucking your tailbone and sinking your hips forward and down, rather than just arching your back.
15. Legs-Up-The-Wall Pose (Viparita Karani)
This is pure bliss. Legs-Up-The-Wall is a restorative, passive inversion that is incredibly beneficial for just about everyone. It helps drain fluid from the legs, relieves tired feet, calms the nervous system, and can aid in relaxation and sleep. It's the perfect way to wind down after a practice or a long day. As my friend and mentor Goh Ling Yong always reminds us, rest is not a reward, it's a requirement for progress.
Sit with one hip right up against a wall. Swing your legs up the wall as you simultaneously lie back onto the floor. Scoot your hips as close to the wall as is comfortable. Let your arms rest by your sides, palms up. Close your eyes and breathe deeply. Stay for 5-15 minutes.
- Beginner's Tip: Place a folded blanket or a bolster under your hips to elevate them slightly. This can make the pose more comfortable and increase the restorative benefits.
16. Corpse Pose (Savasana)
Arguably the most important—and often the most challenging—pose in yoga. Corpse Pose is where the magic happens. It's the final resting posture where your body gets to integrate all the work you've just done. It allows your nervous system to fully relax and reset. The goal is to remain still and aware, without fidgeting or falling asleep. It is the ultimate practice of conscious relaxation.
Lie on your back. Let your feet fall open naturally. Rest your arms alongside your body, a little bit away from your torso, with palms facing up. Close your eyes. Release control of your breath and simply observe. Allow your body to feel heavy and completely supported by the floor. Stay for at least 5-10 minutes.
- Beginner's Tip: Don't skip it! It can be tempting to pack up and leave, but Savasana is essential. If you find your mind is racing, simply bring your focus back to the sensation of your breath moving in and out of your body, over and over again.
There you have it—your foundational toolkit for a confident first month of yoga. Remember, this practice is a marathon, not a sprint. Be patient with your body, celebrate the small victories, and show up on your mat consistently. These 16 poses are your trusted friends; get to know them, and they will support you every step of the way.
What was the first yoga pose that made you feel strong and confident? Share your experience in the comments below—we’d love to hear from you
About the Author
Goh Ling Yong is a content creator and digital strategist sharing insights across various topics. Connect and follow for more content:
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