Beginner yoga moves

Yoga is a highly effective form of exercise for improving muscle flexibility, joint mobility, core strength and coordination. It's also beneficial for mental health as it promotes relaxation and mindfulness alongside physical movement.

Starting with simple poses can help you ease into this popular form of exercise. Here are some great beginner-friendly yoga moves to try when you're first starting out on your yoga mat.

Mountain pose

Start by standing with your feet together and your arms straight down by your side. Keep your eyes looking forward and your spine neutral. Hold this position for 20 to 30 seconds, taking deep breaths as you do so.

Child's pose

Kneel on the floor, sit back on your heels, and lower your chest to your thighs, reaching your arms forward. Hold this position for 30-60 seconds as you feel a nice stretch in your upper back, spine, and neck.

Downward-facing dog

Begin by kneeling on your hands and knees before lifting your hips and back to form an inverted V shape with your body. You should feel a nice stretch in your shoulders, hamstrings and calves.

Cat-Cow pose

Kneel on all fours in a tabletop position.  Inhale as you sink your torso down and bring your head up to form a U shape with your spine. This is the cow pose. Exhale as you lower your head, bring your abdomen in, and arch your spine to create the cat pose. Flow smoothly between each of these positions as you breathe in and out.

Warrior I

Adopt a standing front lunge position, where your front knee is bent at a 45-degree angle, and your back leg is straight. Turn your back foot out sideways and keep your front foot pointing forward. Extend your arms out, one in front of you and one behind, to complete the Warrior I yoga pose.