The Kriya Yogi logo — Om symbolThe Kriya Yogi

Yoga Poses for Complete Beginners (First Two Weeks)

Written and reviewed by The Kriya Yogi

If you have never practised before, start smaller than you think. Six postures, fifteen minutes, three times a week for two weeks.

The first two weeks

Do not chase a full sequence yet. Your only goals are to learn six shapes well enough that you stop thinking about the instructions, and to finish every session feeling better than you started.

Practise barefoot on a firm surface. Move slowly between shapes. If a posture is confusing, leave it out — coming back to it in week three is fine.

Signs it is working

You remember the order without checking. You stop gripping your jaw and shoulders. You can breathe through a leg-strength shape. Those are far better indicators than how far you can fold.

What to leave alone for now

Headstands, shoulderstands, deep backbends and arm balances. Not because they are forbidden, but because they ask for shoulder and spine tolerance you have not built yet. Work at the edge where breathing stays quiet and even. Sharp, shooting, radiating or electric sensation is a signal to come out of a shape, not to push further.

The sequence

  1. 01
    TadasanaMountain Pose

    Two minutes. Feet, weight, breath.

  2. 02
    BitilasanaCow Pose

    Six slow rounds of spinal movement.

  3. 03
    BalasanaChild's Pose

    One minute of rest, on purpose.

  4. 04
    Adho Mukha SvanasanaDownward-Facing Dog

    Knees clearly bent. Five breaths, twice.

  5. 05
    VrikshasanaTree Pose

    Fingertips on a wall. Thirty seconds each side.

  6. 06
    ShavasanaCorpse Pose

    Three to five minutes to close.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

Cautions

  • Recent surgery, acute injury, or pregnancy: get individual guidance before starting a sequence from a website.
  • Uncontrolled high blood pressure, glaucoma or retinal problems: avoid inverted shapes and long head-below-heart holds.
  • Dizziness on standing up is common in forward bends — come up slowly.

Questions

+ Can I learn yoga at home with no teacher?
You can safely learn a short foundational set at home. For inversions, deep backbends and arm balances, in-person feedback is genuinely useful.
+ What if I can't touch my toes?
Bend your knees. Hamstring length is not the point of a forward bend; a long, unstrained spine is.
+ How long until I feel a difference?
Most people notice calmer breathing and better balance within two or three weeks. Visible flexibility change takes months.

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.