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Yoga for beginners

Learn how to master basic yoga poses to incorporate into your fitness regime.

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Yoga for beginners.

Discover why yoga is so good for you and learn some basic moves and poses to get you going on your Yogi mission.

A woman doing half lord of the fish pose in a yoga session.

What is yoga?

  • Yoga means ‘connection’ and is a form of exercise that traces back to India over 5,000 years ago.
  • A workout centred around breathing, it consists of a series of postures and poses to improve flexibility, strength, balance and mental wellbeing.
  • Someone who practises yoga is called a Yogi.

Benefits of yoga

Students in a yoga session doing a warriors pose.

Why is yoga good for you?

Aside from being a great way to relax and clear a busy mind, there are many physical and mental benefits to yoga.

  • Improves muscle tone and strength
  • Increases lung capacity and lowers blood pressure
  • Improves posture and flexibility
  • Helps with weight loss
  • Lowers stress levels
  • Helps reduce pain
Different types of yoga.

Different types of yoga

There are many types of yoga that vary from gentle and relaxing to intense and fast-paced. More common forms include:

  • Hatha - the basis of all yoga styles, combining a series of basic moves with breathing.
  • Bikram (hot yoga) - a series of poses to improve strength, stamina, balance and flexibility performed in a hot room.
  • Ashtanga - synchronises breathing with a continuous series of poses.
  • Iyengar - Yoga blocks and straps are used to help your body into the proper alignment.
  • Vinyasa - like a routine - a sequence of poses that flow from one into another.
  • Power - a high-intensity strengthening style that’s faster-paced than all of the above.

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Basic yoga poses for beginners

To get you going, we've included some basic moves and poses. When doing them, you should experience a deep stretch as opposed to a sharp feeling. If you don't get it at first, don't worry. Just remember, practice makes perfect!

Child's Pose

Child's Pose is great to start with to clear your mind and work on an even and steady breath before you begin. As your head is below your heart, this pose works well as a resting position and is a good one to come back to if you ever need to take a moment.

Yoga step-by-step guide.

1. Bring yourself to a kneeling position.
2. Then slowly lean forward so that your forehead is resting on the mat.
3. Rest your forehead on stacked fists or a block if you can't reach the mat.

Yoga step-by-step guide.

4. Bring your arms out in front of you with a soft bend at the elbow.
5. Hold for up to 2 mins. Expect to feel a stretch in your arms, shoulders and inner thighs.

Bird-dog Pose

This pose improves balance, core stability, coordination and posture, as well as helping to ease some back pain.

  • Kneel on all fours with hands beneath shoulders and knees under hips.
  • Engage and tighten your ab muscles.
  • Slowly lift your left arm forward and your right leg straight back.
  • Hold for 10 seconds and slowly lower to starting position.
  • Do the same with your right arm and left leg.
  • Repeat twice on each side.

Reverse Warrior Pose

Stretch the entire side of your body, improve spinal flexibility, balance and leg strength with the Reverse Warrior Pose.

  • Take a wide stance, point your left foot forward and turn your right foot out.
  • Both heels should be in line with one another.
  • Rest your right arm on the back of your right thigh for support.
  • Inhale to lengthen your body and lift your left arm up - palm facing up.
  • Then as you exhale, gently bend back until you feel a stretch up your left side, and if you can, look upwards.
  • Stay here for 5 seconds then repeat on the other side.

Plank into Downward Dog Pose

This pose strengthens arms, shoulders and back and lengthens hamstrings and calves.

  • Start in a push-up (plank) position.
  • Bend your arms into a half push up.
  • Then rock the body forward, squeeze the bum, arch your back slightly and look up.
  • Then lift your hips towards the ceiling to form an upside down V-shape.
  • Make sure your back and legs are straight.
  • If you feel your back rounding as you straighten your legs, put a soft bend back into them.
  • Aim for your heels to be on the floor - it'll happen one day!
  • Arms should be straight with hands shoulder width distance apart.
  • Hold this position for 5 seconds, then move back into a push up position.

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Yoga at home

From candles and diffusers to mood lighting, we've got plenty of products to help create a zen den for you to practise yoga at home.

Tip to creating a relaxed yoga corner at home:

  • Create a peaceful ambience with some soothing scented candles and oil diffusers.
  • Use some indoor plants for a dash of freshness.
  • For comfort use soft cushions in neutral and pastel colour, great for evoking a sense of calm and serenity.

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