Easy Yoga Sequences For Beginners With 12 Basic Poses

A yoga sequence is simply a set order of poses (asanas) designed to work your body in harmony while calming your mind. Most practitioners arrange these poses with intention behind every step, and that intention is what makes sequences so effective and safe.

For beginners, this structure is fundamental. 

Starting with gentle poses helps warm up your muscles and prepare your joints. 

Gradually moving into more challenging positions builds strength and flexibility without straining your body. Then, returning to calming poses at the end allows you to unwind and reset.

With the proper sequence, even those brand new to yoga can find balance, ease, and confidence in their practice.

Ahead, we’ll guide you through an excellent sequence involving 12 basic yoga poses for beginners.

What Is The Simplest Form Of Yoga?

Many refer to the simplest form of yoga as Hatha Yoga. 

Hatha is a Sanskrit term that combines “ha” (meaning “sun”) and “tha” (meaning “moon”), symbolizing balance. It’s one of the oldest and most beginner-friendly styles of yoga.

Hatha yoga focuses on:

• Basic poses
• Slow movements
• Controlled breathing

Unlike more advanced or fast-paced styles like Vinyasa or Ashtanga, Hatha doesn’t rush. It gives you time to get familiar with each pose, making it ideal for beginners.

This style teaches foundational poses, called asanas, which are the building blocks of yoga practices. Think of basic postures like Tadasana (Mountain Pose) or Balasana (Child’s Pose). These are simple yet effective for learning alignment, improving posture, and enhancing body awareness.

Hatha yoga also emphasizes breathing techniques, or pranayama. 

The pranayama breathing technique helps:

• Calm the nervous system
• Reduce stress
• Improve focus (1)

Breathing exercises build a strong connection between mind and body, making your practice more intentional.

Because of its slower and steadier pace, Hatha yoga allows your muscles and joints to adapt gradually. Research shows that starting slow reduces the risk of injury while still improving flexibility and strength over time (2). For someone just beginning their yoga journey, this approach keeps the practice safe and manageable.

If you’ve never tried yoga before, Hatha is a great place to start. It doesn’t demand extreme flexibility or strength. Instead, it focuses on helping you build a solid, well-rounded foundation. Once you have that base, you can explore other styles with confidence.

Read more: Yoga Alignment: How It Transforms Your Practice and Boosts Your Results

What Is The Easiest Yoga Sequence To Start With?

Here’s a 12-pose sequence designed for beginners. Each pose flows naturally into the next, allowing you to build strength, ease into flexibility, and focus your mind. 

Roll out your mat and follow this simple routine step by step.

Hold each pose for at least 3-5 breaths. Transition slowly and take your time.

1. Child’s Pose (Balasana)

• Begin kneeling on your mat.
• Sit back on your heels and stretch your arms forward, lowering your forehead to the mat. Relax your shoulders.
• This pose gently opens your hips and back. It also helps settle your mind and connect with your breath.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• Come onto all fours with your hands under your shoulders and knees under your hips.
• On an inhale, drop your belly, arch your back, and lift your head (Cow).
• On the exhale, round your spine, tuck your chin, and press through your hands (Cat).
• Repeat 5-6 times to warm up your spine.

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3. Downward-Facing Dog (Adho Mukha Svanasana)

• From all fours, tuck your toes under and lift your hips toward the ceiling, forming an inverted “V” shape. Keep your hands and feet grounded.
• This pose stretches your hamstrings, calves, and shoulders. Don’t worry if your heels don’t touch the floor!

4. Standing Forward Fold (Uttanasana)

• Walk your hands toward your feet and stand up.
• Keep your knees slightly bent and fold forward, letting your arms rest toward the ground.
• This pose stretches your lower back and hamstrings while calming your mind.

5. Mountain Pose (Tadasana)

• Slowly roll up to stand tall.
• Place your feet hip-width apart, with your arms relaxed at your side. Feel your weight evenly distributed. Engage your core and lengthen your spine.
• Mountain Pose helps with posture and body awareness.

6. Warrior I (Virabhadrasana I)

• Step your left foot back into a lunge.
• Keep your right knee bent and your arms lifted overhead.
• Square your hips to the front of the mat and hold for a few breaths.
• This pose strengthens your legs and opens your chest.
• Repeat on the other side.

7. Warrior II (Virabhadrasana II)

• From Warrior I, open your arms parallel to the ground and turn your back foot slightly outward.
• Your body should face sideways while looking over your front hand.
• This pose builds strength and stability while improving focus.

8. Triangle Pose (Trikonasana)

• Straighten your front leg from Warrior II.
• Hinge at the hip, reaching your front hand toward your shin, ankle, or the floor.
• Extend your opposite arm toward the ceiling.
• The triangle pose stretches your hamstrings, hips, and spine.
• Repeat on the other side.

9. Seated Forward Fold (Paschimottanasana)

• Sit on the mat with your legs extended in front of you.
• Lengthen your spine and fold forward from your hips.
• Reach toward your feet, but don’t force it.
• This pose gently stretches your back and hamstrings while encouraging relaxation.

10. Bridge Pose (Setu Bandhasana)

• Lie on your back with your knees bent and your feet flat on the mat.
• Press through your feet to lift your hips toward the ceiling.
• Keep your arms by your sides for support.
• This pose strengthens your glutes and opens your chest.

11. Supine Twist (Supta Matsyendrasana)

• Lower your back to the mat.
• Hug your knees into your chest, then drop them to the right side while extending your arms wide.
• Turn your head gently to the left.
• This twist releases tension in your spine and promotes relaxation.
• Repeat on the other side.

12. Corpse Pose (Savasana)

• End your sequence by lying flat on your back.
• Extend your arms and legs comfortably, palms facing up.
• Close your eyes and focus on your breath.
• This pose allows your body to relax and your mind to absorb the benefits of your practice.

Read more: Yoga Warrior Sequence Step By Step For Beginners

How Do I Memorize My Yoga Sequence?

• Understand The Why Behind Each Pose – Knowing the purpose of each pose helps form logical connections, making it easier to remember.
• Break It Into Sections – Divide the sequence into smaller parts (e.g., warm-up, active poses, cooldown) and focus on mastering each.
• Practice Regularly – Consistent repetition builds muscle memory, making transitions feel natural over time.
• Use Visual Aids – Keep a guide, such as a list or diagram, nearby for reference as you learn the flow.
• Create Cue Words – Assign simple words to each pose (e.g., “Child” for Child’s Pose) to jog your memory.
• Repeat Transitions, Not Just Poses – Practice moving between poses to reinforce the flow, not just the individual stretches.
• Use Breath As A Guide – Coordinate your movements with breathing cycles to establish a rhythm that aids recall.
• Try Visualization Techniques – Mentally walk through the sequence to strengthen your memory, even when you’re off the mat.
• Teach It To Someone Else – Explaining the sequence out loud reinforces your understanding and recall.
• Be Patient With The Process – Allow yourself time to learn; stress-free practice leads to better retention.

Can Yoga Help You Lose Weight?

Yoga can support weight loss, but likely not in the way you think. Unlike high-intensity exercises, yoga focuses on balance, strength, flexibility, and mindfulness. These qualities can create a foundation for healthier habits and improved overall fitness. 

Here’s how yoga contributes to weight loss in a science-backed way.

Physical Activity

Yoga increases physical activity, which helps burn calories and build muscle. 

While styles like Vinyasa or Power Yoga provide more intense workouts that burn calories faster, even gentle yoga contributes to calorie expenditure over time (3). 

Plus, stronger muscles boost your resting metabolic rate, meaning you burn more calories even at rest (4).

Stress Reduction

Chronic stress is a common contributor to weight gain, particularly around the midsection, due to elevated cortisol levels, the body’s primary stress hormone. 

Yoga lowers stress by activating the parasympathetic nervous system, also known as the “rest and digest” state (5). 

This activation helps reduce cortisol levels, which prevents stress-related weight gain and makes it easier to lose fat (6).

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Improved Mindful Eating

Yoga teaches you to be mindful, not just during practice, but also in your daily life—including what and how you eat. Studies show that mindfulness can reduce emotional eating, curb cravings, and improve portion control (7). 

By listening to your body’s hunger signals, you may find yourself naturally eating fewer calories without restrictive dieting. Our previous post goes into great detail about the mindful eating exercise.

Hormonal Balance

Practicing yoga can positively impact hormones related to appetite and metabolism. 

For instance, it can improve insulin sensitivity, which helps your body better regulate blood sugar levels and fat storage (8). Hormonal balance promotes overall health and supports weight management (9).

Sustainable Lifestyle Changes

Yoga promotes self-awareness, which often leads people to adopt healthier habits over time. You might notice you’re more drawn to nourishing foods and less inclined to overeat or skip exercise. This ripple effect can lead to gradual, sustainable weight loss without the need for extreme measures.

We’ve explained more on this in our previous blog Lazy Yoga For Weight Loss For Beginners,’ where we explore simple poses and routines to kickstart your fitness journey.

How Do You Structure A Yoga Sequence For Weight Loss?

• Start With A Warm-Up – Begin with gentle movements like Sun Salutations to increase your heart rate and prepare your muscles for more intense poses.
• Incorporate Strength-Building Poses – Add poses like the Plank, Warrior II, or Chair Pose to build lean muscle and boost your metabolism.
• Add Dynamic, Flow-Based Elements – Use Vinyasa flows to link poses with breath, keeping your heart rate elevated for calorie burning.
• Focus On Balance Poses – Include poses like Tree Pose or Eagle Pose to engage stabilizing muscles and enhance mental focus.
• Include Twisting Poses – Add twists, such as Revolved Chair Pose, to stimulate digestion and support metabolic health.
• Cool Down With Gentle Stretches – Wrap up with restorative poses like Child’s Pose or Savasana to reduce stress and lower cortisol levels.
• Practice Mindfulness And Breathwork – Stay present during poses and incorporate breathing exercises like Kapalbhati to energize your system and regulate stress.

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What Is The First Yoga Pose To Learn?

For beginners stepping onto the yoga mat for the first time, Tadasana, also known as Mountain Pose, is the ideal starting point. This foundational pose may look simple at first glance, but it’s key to building awareness, alignment, and strength in your practice.

Why Mountain Pose?

Mountain Pose is like the blueprint for many other yoga poses. 

It teaches you how to stand with proper alignment, which helps prevent injuries and creates a sense of balance in your body. It’s also perfect for beginners because it allows you to focus on your breath and posture without the complexity of other movements.

How To Perform Mountain Pose

1. Stand tall with your feet together or hip-width apart, whichever feels more stable.
2. Press evenly into all four corners of your feet to ground yourself.
3. Engage your thighs and lift your kneecaps slightly without locking your knees.
4. Roll your shoulders back and down, allowing your chest to open naturally.
5. Lengthen your spine, imagining a straight line from the top of your head to the soles of your feet.
6. Keep your arms relaxed by your sides or raise them overhead for an added stretch.
7. Take slow, deep breaths, focusing on your stability and posture.

Benefits Of Mountain Pose

• Improves posture – Encourages awareness of your alignment, helping you stand taller and more balanced in daily life.
• Strengthens your core – Engages muscles in your abdomen and back to support your spine.
• Enhances focus – Promotes mindfulness by connecting your breath with your body.
• Sets the foundation – Prepares you for more advanced poses by teaching you stability and muscle engagement.

By starting with Mountain Pose, you’ll gain the confidence and core skills needed to explore deeper aspects of yoga.

Read more: 3 Yoga Sequences For Beginners To Try At Home

Why Is Yoga So Hard At First?

Yoga can feel challenging at first because your body and mind are adjusting to something new. But here’s the good news—for every challenge you face, there’s growth. Strength builds, your mind becomes more focused, and flexibility improves with time.

Here is some helpful advice to overcome the initial struggles and make your yoga practice more enjoyable.

• Physical Challenges

Yoga uses muscles and movement patterns that you may not practice often. 

Holding poses like Downward-Facing Dog or Warrior can feel intense on areas like your shoulders, thighs, and core. Flexibility is another common hurdle. 

Tight hamstrings or hips can make it uncomfortable to get into certain poses. 

But remember, yoga is a practice, not a performance. Over time, consistent effort helps your body adapt by building strength and increasing flexibility.

• Mental Resistance

Yoga involves slowing down and focusing, which can feel awkward in a world that thrives on multitasking. Sitting still in a pose or concentrating on your breath might make your mind race with thoughts or distractions. 

This mental resistance is natural. Your brain isn’t used to this kind of stillness, but with practice, you’ll start to find moments of calm.

• Emotional Blocks

Yoga connects your body and mind, so it’s not uncommon for emotions to surface during a session. 

Certain poses or breathwork practices might unlock feelings of frustration, sadness, or even impatience. These emotions occur because yoga helps to release stored tension from the body. It’s a sign that you’re healthily processing emotions, even if it feels uncomfortable at first.

• Body Awareness

For beginners, it can be tricky to recognize how your body moves and aligns in space. 

You might struggle to know if your back is straight in a pose or if your hips are correctly aligned. Yoga requires proprioception, which is your ability to feel where your body is and where your surroundings are. This awareness skill develops with practice, so don’t stress if it doesn’t come immediately.

• Unrealistic Expectations

A common challenge is expecting to master yoga quickly. 

Maybe you’ve seen photos or videos of advanced practitioners folding into pretzel-like shapes or balancing effortlessly. It’s essential to remember that those skills come with years of consistent practice. Your progress is unique, and comparing yourself to others only adds unnecessary pressure.

The discomfort you feel now is temporary and will transform into a sense of accomplishment as you stick with your practice. Keep showing up, and over time, yoga will no longer feel so hard—in fact, it might even become the best part of your day.

Frequently Asked Questions

• How do I start a yoga routine?

Start with small, manageable sessions, like 10-15 minutes per day. 

Focus on foundational poses like Mountain Pose or Child’s Pose and gradually build up as you gain confidence. Consistency is key, so find a quiet, comfortable space to practice regularly.

• How many poses should be in a yoga sequence?

The number of poses in a yoga sequence can vary depending on the style and purpose of the practice. 

For beginners, a sequence often includes 8-12 poses to balance warm-up, strengthening, stretching, and cool-down. However, more structured practices like Hatha yoga may have more poses.

• What is the order of yoga?

Start with a warm-up such as Cat-Cow stretches, then move to standing or strength-building poses, like Warrior I or the Plank. 

Follow with seated poses or twists and finish with restorative poses like Savasana to relax your body and mind.

• What is the easiest way to learn yoga?

The easiest way is to start with beginner-friendly classes, either online or in-person, led by a certified instructor. You can also use simple videos or apps that break down poses step by step. Make sure to focus on your breath, posture, and movement without rushing through poses.

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The Bottom Line

Starting your yoga journey with an easy yoga sequence for beginners is a fantastic way to build confidence and create a solid foundation for your practice. These simple, beginner-friendly routines allow you to focus on learning proper alignment, connecting with your breath, and developing mindfulness.