Yoga Poses for Beginners: A Gentle First Set and What to Watch For

Read this first

This page does not teach poses. A written description cannot replace a qualified instructor, and NCCIH notes that learning yoga on your own without supervision has been associated with increased risks.[1] It also advises newcomers to avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing.[1] A review of case reports reached the same conclusion for beginners.[2] What follows is what published research programs for people new to yoga contained, so you know what to expect.

What research programs gave to beginners

A program built for people with no yoga experience. One trial's yoga classes were designed for people with low back pain who had no previous experience with yoga. Class postures were chosen from a core of 17 relatively simple postures.[3] The protocol table names them as: cobra posture and variations, knee to chest and variations, "wheel" posture variations, bridge posture variations, supine butterfly, extended leg with variations, warrior variations, standing forward bend, kneeling forward bend with variations, chair pose, lying twist or lying lateral, swimmer's posture with variations, extended side stretch, lunge, lying side hip strengtheners, kneeling lateral posture and standing lateral posture.[3] Each class used 5 to 11 postures, breathing exercises and guided deep relaxation, over 12 weekly 75-minute classes, and participants were asked to practice 20 minutes on other days.[4] The trial excluded people whose back pain was complex, for example sciatica or spinal stenosis.[4] Treat the list as a description of one study's program, not a recommended set; the sources we read do not describe how the "variations" differ from full poses.

A second program, with gradual progression. A protocol for a trial in US Veterans with back pain lists poses including knees to chest, cat and cow, child's pose, mountain, chair, bridge (with and without support), and legs up the wall. The difficulty of postures increases through the 12 weeks, participants are advised to proceed carefully and slowly, and variations and aids (block, chair, strap, wall) are built in.[5]

Beginner-level class intensity. In a laboratory study of 20 intermediate-to-advanced practitioners, a 56-minute beginner-level hatha class averaged 2.5 METs, which the authors describe as a low level of physical activity.[6]

Proper evidence not found for a trial showing that any particular first set of poses is best or safest for everyone. We searched PubMed for yoga with beginners, novices, simple poses and beginner safety. The results were trials of programs for specific groups, such as people with back pain, heart patients in rehabilitation or office workers, not a general standard.

How often problems were reported

NCCIH says the most common injuries are sprains and strains, most often in the knee or lower leg, and that emergency-department injury rates are higher in people 65 and older.[1] These numbers come from specific groups and may not match your situation.

What to watch for

• Pain that gets worse. The NHS advises, for back exercises, to stop if pain gets worse and see a GP.[11] See Pain During Yoga: Warning Signs and When to Stop.
• Conditions that call for care. NCCIH lists preexisting knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues and glaucoma.[1] Pregnant women, older adults and people with health conditions should talk with their health care providers and the instructor.[1] See Who Should Check With a Clinician Before Starting Yoga.
• Using yoga instead of care. NCCIH advises against using yoga to postpone seeing a provider about a medical problem.[1]

Where to go next

Ask about the instructor's training and experience.[1] See Yoga for Beginners: First Steps, What to Expect at Your First Yoga Class and Standing Yoga Poses.