{"id":46192,"date":"2022-09-15T12:04:49","date_gmt":"2022-09-15T12:04:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46192"},"modified":"2026-01-30T13:18:56","modified_gmt":"2026-01-30T13:18:56","slug":"yoga-challenge-poses","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/","title":{"rendered":"Easy Yoga Challenge Poses For Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#Top_15_Poses_For_Beginners_Yoga_Challenge\" >Top 15 Poses For Beginner&#8217;s Yoga Challenge<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#1_Childs_Pose_Balasana\" >1. Child&#8217;s Pose (Balasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#2_Cat-Cow_Pose_Marjaryasana-Bitilasana\" >2. Cat-Cow Pose (Marjaryasana-Bitilasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#3_Cobra_Pose_Bhujangasana\" >3. Cobra Pose (Bhujangasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#4_Downward_Facing_Dog_Pose_Adho_Mukha_Svanasana\" >4. Downward Facing Dog Pose (Adho Mukha Svanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#5_Forward_Fold_Pose_Uttanasana\" >5. Forward Fold Pose (Uttanasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#6_Plank_Pose_Kumbhakasana\" >6. Plank Pose (Kumbhakasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#7_Chaturanga_Dandasana_Low_Plank_Pose\" >7. Chaturanga Dandasana (Low Plank Pose)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#8_Low_Lunge_Pose_Anjaneyasana\" >8. Low Lunge Pose (Anjaneyasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#9_Triangle_Pose_Utthita_Trikonasana\" >9. Triangle Pose (Utthita Trikonasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#10_Warrior_II_Pose_Virabhadrasana_II\" >10. Warrior II Pose (Virabhadrasana II)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#11_Side_Plank_Pose_Vasisthasana\" >11. Side Plank Pose (Vasisthasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#12_Camel_Pose_Ustrasana\" >12. Camel Pose (Ustrasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#13_Bridge_Pose_Setu_Bandha_Sarvangasana\" >13. Bridge Pose (Setu Bandha Sarvangasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#14_Corpse_Pose_Savasana\" >14. Corpse Pose (Savasana)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#15_Boat_Pose_Navasana\" >15. Boat Pose (Navasana)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#How_To_Modify_Yoga_Poses_For_Beginners\" >How To Modify Yoga Poses For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Starting a new habit can be difficult\u2014but it&#8217;s definitely doable with a little bit of effort and planning. If you&#8217;re hoping to start practicing yoga, we&#8217;ve got the perfect challenge for you: 15 days of basic yoga poses. <\/span><span style=\"font-weight: 400;\">This list covers all of the beginner-friendly yoga poses you need to know, plus some tips on how to modify them to make them work for your\u00a0 fitness level. Along with this, you&#8217;ll learn about the specific benefits of each pose so that you can start reaping the rewards of your practice right away. <\/span><span style=\"font-weight: 400;\">So, are you ready to get started? Scroll down to find everything you need to know about this 30-day yoga challenge for beginners. <\/span><span style=\"font-weight: 400;\">Don&#8217;t forget to warm up before getting started, and cool down afterwards with some basic stretches. And most importantly, know that there&#8217;s no rush\u2014take your time with each pose, and be gentle with yourself as you learn.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Top_15_Poses_For_Beginners_Yoga_Challenge\"><\/span><strong>Top 15 Poses For Beginner&#8217;s Yoga Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are 15 yoga poses that are perfect for beginners. You&#8217;ll notice that we&#8217;ve included <a href=\"https:\/\/betterme.world\/articles\/heart-opening-yoga-poses\/\">modifications<\/a> for each pose so that you can make them work for your fitness level.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Childs_Pose_Balasana\"><\/span><strong>1. Child&#8217;s Pose (Balasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A seated or resting yoga pose.<\/span><\/p>\n<p><b>How:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a kneeling position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your big toes together, and sit back on your heels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms forward, parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest to the floor, and let your forehead rest there.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-15 breaths.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><b>2<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your spine, thighs, hips, and ankles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase blood circulation to your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calm your mind to reduce anxiety and fatigue.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Compress your stomach and activate digestion\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release tension in your lower back, chest, hamstrings, and shoulders.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38883 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5515-1024x576.png\" alt=\"yoga challenge poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5515.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5515-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5515.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5515.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Cat-Cow_Pose_Marjaryasana-Bitilasana\"><\/span><strong>2. Cat-Cow Pose (Marjaryasana-Bitilasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A flowing yoga pose that moves between two positions.<\/span><\/p>\n<p><b>How:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours, with your knees and feet hip-width apart (like a tabletop).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back downward and tilt your head up to the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, round your back and tuck your chin to your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate between these two positions for 10-15 breaths.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><b>2<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently massage your spine and increase mobility\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your back and neck muscles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relieve stress and fatigue\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce risk of injury during other <a href=\"https:\/\/betterme.world\/articles\/lying-down-yoga-pose\/\">exercises<\/a> or activities<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/yoga-poses-for-runners\/\"><i>Yoga Poses For Runners: The Best Yoga Moves For Promoting Runners\u2019 Recovery, Mobility, And Flexibility<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Cobra_Pose_Bhujangasana\"><\/span><strong>3. Cobra Pose (Bhujangasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A lying down yoga pose that requires upper body strength.<\/span><\/p>\n<p><b>How:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach with your legs extended behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the floor next to your chest, and keep your elbows close to your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, push off the ground and straighten your arms. Lift your chest only as high as is comfortable\u2014keep your lower back relaxed.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, release back down to the <a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/\">starting position<\/a>.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 8-10 times.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><b>2<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen your back muscles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase flexibility in your spine\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce stress and fatigue\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relieve lower back pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve posture by counteracting slumping shoulders<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve mood and energy<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Downward_Facing_Dog_Pose_Adho_Mukha_Svanasana\"><\/span><strong>4. Downward Facing Dog Pose (Adho Mukha Svanasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> An inverted V-shaped <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">yoga pose<\/a>, often used as a resting position.<\/span><\/p>\n<p><b>How:<\/b><span style=\"font-weight: 400;\">\u00a0\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours, with your knees and feet hip-width apart (like a tabletop).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your toes under, and lift your hips up and back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your legs, and press your heels into the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head in line with your arms, and look at your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5-10 breaths, and then release back to all fours.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/9-benefits-of-yoga\"><b>1<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your hamstrings, calves, and Achilles tendon\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen your arms and legs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve blood flow to the head to help reduce anxiety and fatigue\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relieve stress and tension headaches<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38871 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Forward_Fold_Pose_Uttanasana\"><\/span><strong>5. Forward Fold Pose (Uttanasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A forward-bending yoga pose that requires <a href=\"https:\/\/betterme.world\/articles\/bikram-yoga-poses\/\">improved functional movement<\/a>.<\/span><\/p>\n<p><b>How:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, fold forward at your hips, keeping your back flat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground, or use a chair for support.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 3-5 breaths, and then release back to standing.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5-10 times.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><b>2<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase flexibility in your hamstrings, hips, and lower back\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release tension in your neck and shoulders\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve poor posture caused by hunching over a desk all day\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relieve stress and anxiety\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calm your mind<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38860 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-1024x576.png\" alt=\"yoga challenge poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Plank_Pose_Kumbhakasana\"><\/span><strong>6. Plank Pose (Kumbhakasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A position that requires core <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses-to-de-stress\/\">strength and stability<\/a>.<\/span><\/p>\n<p><b>How:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position, with your hands and feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles, and straighten your body from head to toe.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30-60 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release back to the starting position, and rest for 10 seconds before repeating.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 3-5 times.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\"><b>2<\/b><\/a><b>):<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen your core muscles, including your abs, obliques, and lower back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve posture and balance\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce risk of lower back pain\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energize your body and improve mood\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"7_Chaturanga_Dandasana_Low_Plank_Pose\"><\/span><strong>7. Chaturanga Dandasana (Low Plank Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A low plank position that requires core and arm strength.<\/span><\/p>\n<p><b>How:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position, with your hands and feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles, and lower your body until your elbows are at a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from head to toe, don\u2019t let your hips sag.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 10-30 seconds, then release back to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 3-5 times.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><b>3<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen your arm and shoulder muscles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stabilize your core muscles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve function<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/chair-yoga-poses\/\">Energize your body<\/a> and improve mood<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38853 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1024x576.png\" alt=\"yoga challenge poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5087.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Low_Lunge_Pose_Anjaneyasana\"><\/span><strong>8. Low Lunge Pose (Anjaneyasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A forward-bending yoga pose that opens up the hip flexors.<\/span><\/p>\n<p><b>How:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a low plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your right foot forward, and place it flat on the ground between your hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your front knee is bent at a 90-degree angle, your back leg straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles, and lift your arms up overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you exhale, stretch your arms back, and feel a deep stretch in your hip flexors.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5-10 breaths, then release back to low plank. Repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><b>3<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release tension in the hip flexors\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen the muscles around the hips and pelvis\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase flexibility in the hips and legs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energize your body and improve mood<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><i>Yoga For Kids: 10 Fun And Easy Poses<\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Triangle_Pose_Utthita_Trikonasana\"><\/span><strong>9. Triangle Pose (Utthita Trikonasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A standing <a href=\"https:\/\/betterme.world\/articles\/yoga-blocks-use\/\">yoga pose<\/a> that improves balance and stability.<\/span><\/p>\n<p><b>How:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a low lunge position with your right leg forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles, and lift your arms up overhead.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, rotate your torso to the left, and turn your head to look up at your left hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale, and lengthen your left arm down toward the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your left hand should be in line with your left ankle, and your right hand should be pointing up toward the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5-10 breaths, and then release back to low lunge. Repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><b>3<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen your legs, hips, and core muscles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve balance and stability\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase flexibility in the hips and legs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energize your body and improve mood<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38833 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5109.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Warrior_II_Pose_Virabhadrasana_II\"><\/span><span style=\"font-weight: 400;\"><strong>10. Warrior II Pose (Virabhadrasana II)<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A standing<a href=\"https:\/\/betterme.world\/articles\/office-yoga\/\"> yoga pose<\/a> that strengthens the legs and opens up the hips.<\/span><\/p>\n<p><b>How: <\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet about four feet apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your right foot out so that it\u2019s pointing toward the front of the mat, and keep your left foot pointing straight ahead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee so that it\u2019s in line with your ankle, and sink low into the lunge. Keep your left leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms out to either side, and keep them in line with your shoulders. Gaze over your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, straighten your right leg and turn your feet forward, coming into a standing position. Repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><b>3<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen your legs, hips, and core muscles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve balance and stability\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase flexibility in the hips and legs\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energize your body and improve mood\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"11_Side_Plank_Pose_Vasisthasana\"><\/span><strong>11. Side Plank Pose (Vasisthasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A challenging yoga pose that requires core and arm strength.<\/span><\/p>\n<p><b>How: <\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a low plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll onto your right side, and prop yourself up on your right hand and foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your hand is in line with your shoulder, and your feet are stacked on top of each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles, and lift your left hand up toward the ceiling.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5-10 breaths, then release back to low plank. Repeat on the other side.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><b>3<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen your arms, shoulders, and core muscles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve balance and stability\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energize your body and improve mood\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Camel_Pose_Ustrasana\"><\/span><strong>12. Camel Pose (Ustrasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A deep backbend that opens up the chest and shoulders.<\/span><\/p>\n<p><b>How:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on the ground with your feet hip-width apart and your knees in line with your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on your hips, and press your hips forward so that your pelvis is in a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lift your chest and engage your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale, press your hips down into the ground as you lift your hands up overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, arch your back and look toward your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To come out of the pose, exhale and press your hips down into the ground as you lower your hands back to your hips.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><b>3<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve flexibility in the spine and shoulders\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deepen the breath and open up the chest\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energize your body and improve mood<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38826 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5634-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5634.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5634-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5634.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-5634.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"13_Bridge_Pose_Setu_Bandha_Sarvangasana\"><\/span><strong>13. Bridge Pose (Setu Bandha Sarvangasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A restorative yoga pose that opens up the chest and shoulders.<\/span><\/p>\n<p><b>How:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your feet flat on the ground and your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms by your sides, and press your feet into the ground as you lift your hips up off the ground.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Interlace your fingers behind your back, and press your palms into the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you inhale, lift your hips up higher, arch your back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale, and release back down to the ground.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><b>3<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stimulate the thyroid gland\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve flexibility in the spine and shoulders\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deepen the breath and open up the chest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energize your body and improve mood\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"14_Corpse_Pose_Savasana\"><\/span><strong>14. Corpse Pose (Savasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What: <\/b><span style=\"font-weight: 400;\">A yoga pose that allows the body to fully relax and release all tension.<\/span><\/p>\n<p><b>How:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your feet flat on the ground and your arms by your sides.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let your whole body sink into the ground, and close your eyes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply, and focus on relaxing your whole body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in the pose for 5-10 minutes.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><b>3<\/b><\/a><b>):<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release all muscle tension and allow the body to fully relax\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calm the mind and nervous system\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Promote better sleep\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"15_Boat_Pose_Navasana\"><\/span><strong>15. Boat Pose (Navasana)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>What:<\/b><span style=\"font-weight: 400;\"> A core-strengthening yoga pose that also helps to improve balance.<\/span><\/p>\n<p><b>How:\u00a0<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with your knees bent and your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground behind you, and lean back slightly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles, lift your feet off the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs out in front of you, and reach your arms out toward your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 5-10 breaths, then release back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Why (<\/b><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><b>3<\/b><\/a><b>):\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen the core muscles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve balance and stability\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energize your body and improve mood<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\"><img decoding=\"async\" class=\"aligncenter wp-image-38820 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-1024x576.png\" alt=\"yoga challenge poses\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-4186.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Modify_Yoga_Poses_For_Beginners\"><\/span><strong>How To Modify Yoga Poses For Beginners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a beginner, there are a few things you can do to make yoga poses more accessible. Here are a few tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use props<\/b><span style=\"font-weight: 400;\">. Blocks, blankets, and straps can help you get into yoga poses more easily and with better alignment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice with a friend or teacher.<\/b><span style=\"font-weight: 400;\"> Having someone else around can help you feel more comfortable and can offer assistance if you need it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to your body. <\/b><span style=\"font-weight: 400;\">If a yoga pose feels uncomfortable, don&#8217;t force it. Modify the pose or try something different.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breathe.<\/b><span style=\"font-weight: 400;\"> Taking deep breaths can help you relax into yoga poses and feel more comfortable.<\/span><\/li>\n<\/ul>\n<p>If you\u2019d like to add a few optional props to your setup, you can browse <a href=\"https:\/\/store.betterme.world\/collections\/yoga-equipment\">BetterMe&#8217;s yoga equipment collection here<\/a>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yoga is a great way to improve your fitness, flexibility, and overall well being. If you\u2019re new to yoga, start with some basic poses and then work your way up to more challenging poses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to listen to your body, and never force yourself into a pose that doesn\u2019t feel comfortable. With regular practice, you\u2019ll soon see the many benefits of yoga.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=933&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_Yoga_Challenge_Poses\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Starting a new habit can be difficult\u2014but it&#8217;s definitely doable with a little bit of effort and planning. If you&#8217;re hoping to start practicing yoga, we&#8217;ve got the perfect challenge for you: 15 days of basic yoga poses. This list covers all of the beginner-friendly yoga poses you need to know, plus some tips on [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":46193,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[52],"tags":[],"coauthors":[123],"class_list":["post-46192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yoga"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Easy Yoga Challenge Poses For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for some easy \u2605 YOGA CHALLENGE POSES \u27a4 for beginners? Check out this blog post for 15 simple and beginner-friendly poses that you can do at home! What are you waiting for?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Easy Yoga Challenge Poses For Beginners\" \/>\n<meta property=\"og:description\" content=\"Looking for some easy \u2605 YOGA CHALLENGE POSES \u27a4 for beginners? Check out this blog post for 15 simple and beginner-friendly poses that you can do at home! What are you waiting for?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-30T13:18:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1769702675.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286\"},\"headline\":\"Easy Yoga Challenge Poses For Beginners\",\"dateModified\":\"2026-01-30T13:18:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/\"},\"wordCount\":2137,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1769702675.jpg\",\"articleSection\":[\"Yoga\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Starting a new habit can be difficult\u2014but it's definitely doable with a little bit of effort and planning. If you're hoping to start practicing yoga, we've got the perfect challenge for you: 15 days of basic yoga poses. <\/span><span style=\\\"font-weight: 400;\\\">This list covers all of the beginner-friendly yoga poses you need to know, plus some tips on how to modify them to make them work for your\u00a0 fitness level. Along with this, you'll learn about the specific benefits of each pose so that you can start reaping the rewards of your practice right away. <\/span><span style=\\\"font-weight: 400;\\\">So, are you ready to get started? Scroll down to find everything you need to know about this 30-day yoga challenge for beginners. <\/span><span style=\\\"font-weight: 400;\\\">Don't forget to warm up before getting started, and cool down afterwards with some basic stretches. And most importantly, know that there's no rush\u2014take your time with each pose, and be gentle with yourself as you learn.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Top 15 Poses For Beginner's Yoga Challenge<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Below are 15 yoga poses that are perfect for beginners. You'll notice that we've included <a href=\\\"https:\/\/betterme.world\/articles\/heart-opening-yoga-poses\/\\\">modifications<\/a> for each pose so that you can make them work for your fitness level.<\/span>\\r\\n<h3><strong>1. 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If you're hoping to start practicing yoga, we've got the perfect challenge for you: 15 days of basic yoga poses. <\/span><span style=\"font-weight: 400;\">This list covers all of the beginner-friendly yoga poses you need to know, plus some tips on how to modify them to make them work for your\u00a0 fitness level. Along with this, you'll learn about the specific benefits of each pose so that you can start reaping the rewards of your practice right away. <\/span><span style=\"font-weight: 400;\">So, are you ready to get started? Scroll down to find everything you need to know about this 30-day yoga challenge for beginners. <\/span><span style=\"font-weight: 400;\">Don't forget to warm up before getting started, and cool down afterwards with some basic stretches. And most importantly, know that there's no rush\u2014take your time with each pose, and be gentle with yourself as you learn.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Top 15 Poses For Beginner's Yoga Challenge<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Below are 15 yoga poses that are perfect for beginners. You'll notice that we've included <a href=\"https:\/\/betterme.world\/articles\/heart-opening-yoga-poses\/\">modifications<\/a> for each pose so that you can make them work for your fitness level.<\/span>\r\n<h3><strong>1. Child's Pose (Balasana)<\/strong><\/h3>\r\n<b>What:<\/b><span style=\"font-weight: 400;\"> A seated or resting yoga pose.<\/span>\r\n\r\n<b>How:<\/b>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a kneeling position.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your big toes together, and sit back on your heels.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms forward, parallel to the ground.\u00a0<\/span><\/li>\r\n \t<li ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/","url":"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/","name":"Easy Yoga Challenge Poses For Beginners - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/yoga-challenge-poses\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/shutterstock_1769702675.jpg","dateModified":"2026-01-30T13:18:56+00:00","description":"Looking for some easy \u2605 YOGA CHALLENGE POSES \u27a4 for beginners? 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