6 Easy Yoga Poses that Are Fun and Effective

These basic and hopefully fairly easy yoga poses will introduce you to the physical art of yoga. They are beginner friendly yoga poses that can quickly add new strength and flexibility.        

The mental and physical benefits of yoga are many, but it's important to be patient and let these improvements progressively happen.

You may never be as strong and flexible as a gymnast, but any increase in muscle tone and flexibility will help your body to become healthier, stronger, and more balanced.

6 Easy Yoga Poses

Downward Facing Dog

The Downward facing dog stretches the glutes, hamstrings, and calves; strengthens arms and shoulders. 

Exercise Instructions:

  • Begin on all fours, hands shoulder width apart and palms pressed firmly on the floor. 

  • Slowly lift your knees and straighten your legs, pulling yourself into an inverted “V” posture. Press your heels flat on the floor (or as close as possible) and keep your head between your arms looking down toward your feet.

  • Hold this pose for about 1 minute and return to starting position.

downward facing dog yoga poseTaylor Demonstrating the Downward Facing Dog Pose

Upward Facing Dog

The Upward facing dog pose stretches the spine, chest, and front of neck; strengthens arms and back.

Exercise Instructions:

  • Lie face down on the floor with your feet about hip-width apart and your arms bent so your palms are flat on the ground beside your chest. 

  • Slowly straighten your arms, arch your back, and lift your torso and hips a few inches off the floor. 

  • Lift your chin slightly upward to feel the stretch in the front of your neck, but do not pull your head too far back. Hold this pose for 1 minute then return to starting position. 

upward facing dog yoga pose


  • You can also move from downward-facing dog to upward facing dog in a smooth motion. From the inverted “V” position, slide down toward the floor into an upward dog pose. Curl your toes under and push yourself back up into downward dog.

Warrior II

The Warrior 2 pose strengthens your legs, back, and shoulders.

Exercise Instructions:

  • Begin in a standing position with legs apart 3 to 4 feet; turn your right foot out 90 degrees and your left foot turned in slightly.

  • Place your hands on your hips and relax your shoulders, then extend your arms out to the front and the back in a straight line at shoulder height.

  • Slowly bend the right knee 90 degrees, directly over the right ankle. Stay for 30 seconds to one minute. Switch sides and repeat the pose.

warrior ll poseKim Demonstrating the Warrior ll Pose

Cobbler's Pose

The Cobbler's pose does a good job of stretching your hips and groin. It also can open and lengthen the spine.

Exercise Instructions:

  • Starting from Staff Pose, bend your knees and bring your feet together with the soles of your feet touching. 

  • Let your knees drop out to either side of your body and bring your feet in toward your body. Holding on to your ankles or feet let your knees continue to drop lower. 

  • You can use your elbows on the inside of your legs to help them go lower if helpful.

Hold this pose for 1-3 minutes, lift your knees and return to your starting position.

yoga cobbler pose


  • To add intensity, take the pose into a forward bend, keeping the spine long.

Pigeon Pose

The Pigeon pose is a good yoga stretching exercise for opening the hips. This can help to relieve lower back pain and prevent hamstring injuries.

Exercise Instructions:

  • Enter pigeon either from downward dog or high plank. For the left side, bring your left knee into a 45-degree angle to meet your left wrist. Keep your right leg extended straight on your mat. 

  • Lower your hips to the floor and square them off to the front. Look back towards your right leg to make sure it is straight behind you. 

  • When you feel settled in the pose, slowly lower your chest to the floor only going as far as you are comfortable. Extend your arms straight ahead and surrender to the floor. 

yoga pigeon pose

Staff Pose

Even though it looks like one of the super easy yoga poses, it can actually be a lot of work as you hold the fixed position. The staff pose does a good job of strengthening the core and improving posture.

Exercise Instructions:

  • Start by sitting with your legs flat on the floor extended forward, your hands at your sides with your palms facing down. 

  • Press your palms into the ground and lengthen your spine, keeping your arms completely straight.

  • Engage your thigh muscles, and flex your feet back towards you.

Hold this pose for 30-45 seconds

yoga staff pose

Benefits of Easy Yoga Poses

Yoga is for everyone. You are never to young or old to benefit from all of the mental and physical benefits offered. There are so many different style of yoga -- you are sure to find one that you will enjoy and meets your needs.

If you're new to yoga, you can start with fairly easy yoga poses in a beginners class. If you want to try physically challenging poses that will put you to work -- they are available. 

  • Even the easy yoga poses will greatly improve strength and flexibility.
  • Is a form of meditation which promotes relaxation and peace.
  • The stretching and breathing can improve your flexibility and posture.
  • Can be a form of cardio conditioning and also work the core muscles.
  • Can increase your metabolic rate to help with weight control.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

» » Easy Yoga Poses

Join the Health and Fitness 
Conversation on Our Fitness House Facebook 


Ask Kim Mulligan Your Fitness Questions

Daily Tips for Staying Healthy and Fit

Printable Workouts and Diet/Food Lists and Charts

Recent Articles

  1. A Printable Workout Log Can Help Track Your Fitness Progress

    Feb 19, 20 12:25 PM

    See how a printable workout log can be one of your most valuable resources to successfully reach and maintain your fitness goals.

    Read More

  2. Tricep Extension Exercises for Beach Ready Arms

    Feb 09, 20 11:11 AM

    The tricep extension is one of the best exercises available to help you develop great looking arms.

    Read More

  3. Standing Dumbbell Fly for a Great Set of Shoulders

    Feb 04, 20 12:52 PM

    See how the dumbbell fly can make you stronger, more flexible, and improve your posture. Follow our illustrated instructions to achieve maximum results.

    Read More