Yoga Exercises: The 10 Most Important Asanas for Beginners

By the nucoach editorial team · Updated August 17, 2026 · approx. 10 min read

What are yoga exercises (asanas)?

Asanas are the physical postures of yoga, always combined with conscious breathing and concentration. That sets them apart from pure stretching or strength exercises: movement and breath run in sync, and that is exactly what creates the effect on body and mind at the same time.

Your breath is not an add-on here but the timekeeper: every movement is done either on the inhale (opening, lengthening poses) or on the exhale (folding, drawing-together poses). If you notice as a beginner that controlling your breath is overwhelming, focus on the pose itself first, and the breathing rhythm will come on its own with practice.

The second basic principle is just as important: in yoga, there is no such thing as “looking right.” If you can’t reach the full forward fold or have to do a pose differently, that is not a shortcoming but the correct adaptation to your body. That is exactly why yoga is doable at practically any age and fitness level.

The 10 most important yoga exercises with instructions

These 10 asanas form the backbone of almost every yoga class: standing poses, forward folds, support, backbends, twists, and relaxation. Hold each pose for 3 to 5 calm breaths.

How does the Sun Salutation work, step by step?

The Sun Salutation (Surya Namaskar) is the best-known sequence in yoga: about 12 asanas that flow into one another and warm up the whole body. In Hatha, Vinyasa, and Ashtanga classes, it almost always comes at the beginning.

The classic sequence, each step with the breath indicated:

The second round starts with the left foot, which keeps the body symmetrical. For beginners, 4 rounds are enough, and you build up over time. Two safety notes: practice slowly and precisely rather than dynamically, because strains almost always come from speed. And if you have lower back problems, avoid swinging up from the forward fold; instead, come up with your hands on your hips and slightly bent knees.

Which yoga style suits you?

The styles differ mainly in pace, intensity, and focus. For beginners, calm, clearly guided styles are the best choice, and more dynamic forms will come on their own later.

The practical advice: start with Hatha or a Vinyasa class labeled “beginner,” then try two or three styles. You will feel the differences in a single class more clearly than any text can describe them.

What mistakes do yoga beginners make?

The three most common: practicing too fast, holding your breath in poses, and comparing yourself with others in class. All three reduce the benefit of your practice, and the first one also costs you safety.

In concrete terms: speed is the main cause of strains, especially in the Sun Salutation, and slow and precise always beats dynamic. Almost everyone holds their breath in demanding poses, but it is the signal to back off a level, because where the breath stalls, the pose is too hard. And comparing yourself with the person on the next mat leads to exactly the overstretching that causes injuries. Yoga doesn’t measure how deep you go, but how mindfully you practice.

One honest note on safety: with herniated discs, acute back pain, high blood pressure, or during pregnancy, some asanas are unsuitable or need modifications. Talk to your teacher about it before class and, if in doubt, to your doctor beforehand. A good yoga coach will ask about limitations on their own. How else to recognize good coaches is covered in the guide Find a Personal Trainer.

How often should you practice yoga?

The recommendation: 2 to 3 sessions per week, preferably short rather than rarely long. Even 20 minutes regularly does more than a 90-minute class every two weeks, because flexibility and body awareness come from repetition.

A simple starter plan: 4 rounds of Sun Salutation, then 5 to 6 asanas from the list above, and 3 minutes of Savasana to finish, which adds up to about 20 minutes. If you stick with the plan three times a week for 4 to 6 weeks, you will notice the difference first in your flexibility and sleep.

If you want to use yoga specifically against neck tension, combine calm poses with strengthening exercises. A suitable routine is covered in the guide Neck Pain Exercises.

Yoga also combines extremely well with other training: as the flexibility and recovery component, it complements strength and endurance training perfectly. The right way to get started with strength training is covered in the guide Strength Training for Beginners. If you are looking more for core strength and posture, you will find a more targeted route with Pilates exercises.

Frequently asked questions about yoga exercises

This guide does not replace individual instruction: with back problems, high blood pressure, during pregnancy, or after injuries, your practice belongs in qualified hands. You can find, compare, and book verified yoga coaches in the nucoach app, for Berlin and Hamburg.