You don't always need spectacular performances, extreme flexibility, or a brand-new mat to start yoga.
Often, the simplest postures bring the most benefits — provided they are practiced with presence, breathing… and a touch of curiosity.
Whether you are a complete beginner, getting back into it after a break (long or short), or simply looking for a gentler practice, these 10 accessible postures form a solid foundation.
They help to strengthen the body, loosen key areas, calm the mind and, above all, reconnect with the pleasure of movement.
Set up your mat, we're taking you there 🧘♀️
1. The Tree (Vrksasana)
Why we love it
The tree pose works on balance, concentration and grounding. It invites you to slow down and find your stability… even when things get a little wobbly.
How to install
Standing, shift your weight onto one leg. Place the other foot either on the ground or on your calf (never on your knee). Keep your pelvis neutral, your spine long, and your hands at your heart or towards the sky.
Benefits
- Strengthens ankles and legs
- Improves balance and proprioception
- Promotes mental calm
To go further
Close your eyes, raise your arms or hold the pose for several slow breaths.
Points to be aware of
Avoid putting any pressure on the supporting knee. If you have balance problems, practice near a wall.
2. The Candle (Sarvangasana)
Why we love it
Often learned early, it is nonetheless incredibly enriching. This gentle inversion soothes the nervous system and provides an immediate sense of clarity.
How to install
Lying on her back, swing her legs over her torso, hands supporting her pelvis. The weight rests on her shoulders, not on her neck.
Benefits
- Promotes venous return
- Calms the mind
- Supports hormonal balance
To progress
Gradually lengthen the time in the posture or explore the variation with legs straight and aligned.
Contraindications
Neck problems, uncontrolled hypertension, glaucoma. Uses under-shoulder support if needed.
3. The Half Bridge (Setu Bandha Sarvangasana)
Why we love it
It's a gentle opening, perfect for waking up the back and counteracting prolonged sitting postures.
How to settle in
Lying on your back, feet close to your buttocks. Inhale, lift your pelvis, arms on the floor.
Benefits
- Strengthens the back and glutes
- Open your chest
- Stimulates breathing
Option challenge
Interlace your hands under your back or lift one leg at a time.
To watch
Keep your knees parallel and avoid excessive arching of the back.
4. The Warrior (Virabhadrasana)
Why we love it
Powerful and inspiring, she embodies stability, strength, and determination.
Facility
One foot forward, the other back. Front knee bent, torso straight, arms open or raised.
Benefits
- Strengthens the legs
- Improves endurance
- Cultivate trust
To evolve
Switching from Warrior I to II, then to Reverse Warrior for more fluidity.
Be careful
The alignment of the front knee (above the ankle).
5. The Garland (Malasana)
Why we love it
A deeply functional posture, it reconnects to a natural body position.
Facility
Squatting, feet slightly apart, heels on the ground (or on a brick), elbows against the knees.
Benefits
- Loosens the hips
- Promotes digestion
- Relax your lower back
More intense version
Arms extended forward or gentle twist.
Caution
If you have knee or ankle pain, use a support.
6. The Triangle (Trikonasana)
Why we love it
A complete posture that stretches and strengthens at the same time.
Facility
Feet apart, arms open. Lean your torso to the side, hand on your leg or a brick.
Benefits
- Stretches the sides
- Strengthens the legs
- Improves posture
To progress
Look towards the hand in the sky or hold the pose longer.
To watch
Avoid locking your knees.
7. The Sphinx
Why we love it
Ideal for beginners, this gentle extension is kind to the back.
Facility
Lying on her stomach, forearms on the floor under her shoulders.
Benefits
- Strengthens the lower back
- Open your chest
- Soothes the nervous system
More intense option
Switch to the cobra or the sphere if it's so comfortable.
Attention
No compression in the lumbar region.
8. The Lying Butterfly (Supta Baddha Konasana)
Why we love it
A true haven of tranquility, perfect for releasing tension.
Facility
Lying on your back, soles of your feet together, knees open (supports welcome).
Benefits
- Relax your hips
- Deeply calms
- Promotes letting go
To go further
Remain for several minutes with slow breathing.
Contraindications
Provides good support for the knees in case of tension.
9. The Plank
Why we love it
Simple in appearance, remarkably effective.
Facility
Hands under shoulders, body aligned, core engaged.
Benefits
- Strengthens the core of the body
- Improves posture
- Develops stability
Progression
Add variations (knee to chest, side plank).
To watch
It doesn't arch the back, it protects the wrists.
10. Cat / Cow
Why we love it
A fluid sequence, perfect for loosening up the back.
Facility
On all fours, alternate between rounding your back and arching your back in rhythm with your breathing.
Benefits
- Mobilize the column
- Release the tensions
- Synchronize breath and movement
To progress
Slow down, explore every micro-movement.
Attention
The movement is always gentle and conscious.
In conclusion
Yoga is not a race, nor a demonstration of performance. These accessible postures are gateways to a vibrant, evolving, and profoundly beneficial practice.
Starting (or restarting) is already a huge step. And sometimes, 10 minutes on the treadmill is enough to change the energy of an entire day.
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