3 Yoga Poses for Beginners

At The Institute of Beauty and Wellness, we emphasize well-being and self-care throughout each program by offering a yoga workshop once a month. Our yoga instructor, Cassie Newlin, LMT CYT-200 is a past graduate of the Massage Therapy program and has been practicing yoga for over five years. She says practicing yoga while she was in school helped her feel more connected to the material she was learning and provided her with a whole new dimension of understanding the human body. She recalls practicing different yoga poses in relation to the anatomy material she was learning in class.

The appeal of yoga is that everyone can experience its advantages without needing to be a yogi or yogini. No matter your age, or level of fitness, yoga can reduce stress, anxiety, and depression and improve overall wellbeing. Now it’s time to spread out your yoga mat and try these three simple poses for beginners.

Women sitting on yoga mat in easy pose
Easy Pose (Sukhasana)

Easy Pose is a common pose for practicing meditation and breathing exercises. Sitting straight with your spine aligned reduces stress and anxiety. Other benefits of this pose are strengthening the back, stretches the knee and ankles, and opens the hips groin, and outer thigh muscles.


  1. Sit up straight on yoga mat, bend your knees, and cross your shins.
  2. Place each foot beneath the opposite knee. There should be a gap between your fee and pelvis.  Keep your pelvis from tilting forward or back. 
  3. Place hands on your knees with palms up. Close your eyes and inhale while keeping your spine as straight as possible. As you breathe, concentrate on relaxing the muscles of the spine and lower back.


Beginner’s Tip: Sit against a wall and place the end of yoga between the wall and your lower shoulder blades.

Women performing tree pose
Tree Pose (Vrksasana)

The Tree pose improves balance and strengthens your core.  If you are seated most of the day, this pose can improve your posture and alignment. Besides physical benefits, tree pose can calm the mind and relieve anxieties.


  1. Stand with your arms at your side. Press your feet into the mat and ground your leg.
  2. Place hands on your hips and raise your right foot, and press against your inner left thigh.
  3. Hold the pose for several breaths and repeat with other side.


Beginner’s Tip: Enter the pose slowly.  If you go too quickly you’ll be more likely to lose your balance, which is harder to regain after.

Women on yoga mat in child's pose
Child’s Pose (Balasana)

Child’s Pose relieves stress and fatigue by centering and calming the brain. This pose is often used as a resting position between more difficult poses.  Use Child’s Pose to help stretch your hips, thighs, ankles and unconsciously the back torso muscles.


  1. Start on your hands and knees, with knees wide apart and big toes touching.
  2. Lower your buttocks to your heels while bringing your arms and chest down over your knees. Bring your forehead to the floor.
  3. Keep your arms extended in front with palms facing down. Lengthen from your hips to your fingertips.
  4. Hold for a minute or longer. When ready to come up slowly walk your hands towards your torso to sit back upright on your heels.
Beginner’s Tip: Breath consciously through the pose to allow your spine to lengthen. During exhalation release deeper into the pose.

We hope these poses bring calm and well-being to your day. These easy poses are great to incorporate into your daily fitness practice.  If you are passionate about the beauty and wellness industry schedule a tour today and learn more about our programs.

Institute of Beauty and Wellness
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