Ashtanga Yoga Poses for Beginners

Think Ashtanga yoga is too advanced for beginners? You’re not alone. Ashtanga is often known for its demanding 90-minute Primary Series, flowing transitions, and intense pace—which can feel intimidating if you’re new to yoga or returning after a long break. 

But here’s the truth: you don’t need to jump straight into the full sequence to begin practicing Ashtanga safely and effectively. Ashtanga Yoga poses for beginners are designed to be progressive, setting a foundation and preparing your body and breath over time.

In this guide, you’ll explore 10 easy Ashtanga yoga poses for beginners that help build strength, flexibility, and breath awareness—without overwhelming you. You’ll learn the essentials, including proper alignment, breath-movement synchronization, and beginner-friendly modifications that make each pose accessible.

If you’d like more context before getting started, you can also learn more about Ashtanga yoga in this detailed guide.

What Makes Ashtanga Yoga Different for Beginners?

Ashtanga yoga follows a progressive, structured system. Beginners start with simple, foundational poses that teach proper alignment, controlled movement, and steady breathing. These easy Ashtanga yoga poses build strength and flexibility gradually, without forcing the body.

The practice uses a fixed sequence, meaning poses are practiced in the same order every time. For beginners, this consistency removes confusion—you know exactly what to practice and can track progress more easily.

Another key feature is breath-led movement, known as ashtanga vinyasa. Each movement is linked to a steady breath, often using ujjayi breath, which helps maintain focus and prevents rushing through poses.

Explore the differences between Ashtanga and Vinyasa Yoga in this detailed guide!

Most importantly, you are not expected to practice the full Primary Series right away. You begin with basic Ashtanga poses and move forward only when your body is ready. This step-by-step approach is what makes Ashtanga yoga for beginners both safe and sustainable.

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10 Easy Ashtanga Yoga Poses for Beginners

These easy Ashtanga yoga poses for beginners introduce you to the core principles of the practice without strain or overwhelm. Practice them slowly, focus on steady breathing, and remember that Ashtanga is about consistency, not perfection.

1. Mountain Pose 
2. Forward Fold 
3. Downward-Facing Dog 
4. Plank Pose
5. Upward-Facing Dog 
6. Warrior I Pose 
7. Staff Pose 
8. Seated Forward Bend 
9. Boat Pose 
10. Corpe Pose

Standing Foundation Poses

1. Mountain Pose (Tadasana)

Mountain Pose is the foundation for all standing poses in Ashtanga yoga. While it looks simple, it teaches proper alignment, balance, and body awareness—skills you’ll use throughout the Primary Series.

1. Stand tall with feet hip-width apart.
2. Distribute weight evenly across both feet.
3. Engage thighs, lengthen spine, relax shoulders.
4. Hold for 5 deep breaths.

Key Benefit: Improves posture and body awareness.

Beginner Modification: None needed—this pose is accessible to everyone.

2. Forward Fold (Uttanasana)

Forward Fold is an essential basic Ashtanga pose that appears early in the Primary Series. It gently stretches the back body while helping calm the nervous system, making it especially beneficial for beginners.

1. From standing, hinge forward at the hips.
2. Let arms hang naturally toward the floor.
3. Soften the knees as needed.
4. Hold for 5 steady breaths.

Key Benefit: Stretches hamstrings and releases back tension.

Beginner Modification: Bend knees generously and let arms dangle.

3. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is one of the most important ashtanga yoga poses for beginners. It appears in every vinyasa transition and builds full-body strength while reinforcing breath-movement coordination.

1. Start on hands and knees.
2. Lift hips up and back, forming an inverted “V”.
3. Press palms firmly into the mat
4. Hold for 5 breaths

Key Benefit: Strengthens and energizes the entire body.

Beginner Modification: Bend knees and lift heels off the floor.

Sun Salutation Elements

These poses form the backbone of sun salutations, a defining feature of Ashtanga vinyasa practice.

4. Plank Pose (Phalakasana)

Plank Pose builds the core and upper-body strength needed for smooth vinyasa transitions, which are central to Ashtanga yoga for beginners.

1. Step back from Downward Dog.
2. Align shoulders directly over wrists.
3. Keep the body in one straight line.
4. Hold for 3–5 breaths.

Key Benefit: Builds arm and core stability.

Beginner Modification: Drop knees to the floor while keeping hips lifted.

5. Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-Facing Dog is the backbend component of sun salutations. It opens the chest and strengthens the spine, counteracting the effects of prolonged sitting.

1. From plank, lower down and press into hands.
2. Lift chest and thighs off the mat.
3. Gaze slightly upward.
4. Hold for 1 breath in flow or 3–5 breaths when holding.

Key Benefit: Strengthens the spine and improves posture.

Beginner Modification: Practice Cobra Pose with thighs on the floor.

6. Warrior I (Virabhadrasana I)

Warrior I is the first standing pose in the Ashtanga Primary Series standing sequence. It builds strength, stability, and focus.

• Step one foot forward, back heel grounded.
• Bend front knee, hips facing forward.
• Raise arms overhead.
• Hold for 5 breaths per side.

Key Benefit: Builds leg strength and hip flexibility.

Beginner Modification: Shorten stance or place hands on hips.

Seated Foundation Poses

These basic Ashtanga poses prepare your body for seated work in the Primary Series.

7. Staff Pose (Dandasana)

Staff Pose sets the alignment for all seated poses in Ashtanga yoga. It teaches active sitting rather than passive slouching.

1. Sit with legs extended straight.
2. Flex feet and engage thighs.
3. Sit tall on sit bones.
4. Hold for 5 breaths.

Key Benefit: Improves seated posture and alignment.

Beginner Modification: Sit on a folded blanket to elevate hips.

8. Seated Forward Bend (Paschimottanasana)

This key Primary Series pose stretches the entire back body while calming the mind, supporting the therapeutic goal of yoga chikitsa.

How to Do It:

1. From Staff Pose, hinge forward from the hips.
2. Hold shins, ankles, or feet.
3. Breathe steadily for at least 5 breaths.

Key Benefit: Increases flexibility and mental calm.

Beginner Modification: Use a strap and keep knees bent.

9. Boat Pose (Navasana)

Boat Pose appears five times in the closing sequence of the Primary Series. It builds the core strength needed for transitions and jump-backs.

• Sit with knees bent.
• Lift feet and balance on sit bones.
• Keep chest lifted.
• Hold for 5 breaths.

Key Benefit: Strengthens core muscles.

Beginner Modification: Keep knees bent and hold behind thighs.

Rest & Integration

10. Corpse Pose (Savasana)

Savasana is the final and most essential pose in any Ashtanga practice. It allows the body and nervous system to fully absorb the benefits of your practice.

• Lie flat on your back.
• Let arms and legs relax naturally.
• Breathe freely for 5–10 minutes

Key Benefit: Reduces stress and supports recovery.

Beginner Modification: Place a bolster under the knees.

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How to Practice These Ashtanga Yoga Poses as a Beginner

Here’s how to practice ashtanga yoga poses for beginners for the best results:

• Practice these ashtanga yoga poses for beginners 3–4 times per week to build strength, flexibility, and confidence safely.
• Move through all 10 poses in 15–20 minutes, making this sequence easy to fit into a busy schedule.
• Prioritize steady breathing, smooth transitions, and proper alignment rather than pushing deeper into poses.
• Use the beginner modifications consistently and let progress happen gradually.
• As your comfort improves, your strength, flexibility, and familiarity with the Ashtanga method will naturally increase.
• Once these basic Ashtanga poses feel familiar:
• You can gradually explore the full Primary Series, designed to cleanse, strengthen, and balance the body.
• Learning about the deeper philosophy of Ashtanga can help you better understand the purpose behind the practice and support long-term consistency.