The benefits of yoga are numerous and well-documented 

For beginners, it is important to start with a beginner-level yoga 

Mountain pose (Tadasana) 

Downward-facing dog (Adho Mukha Svanasana) 

Warrior I (Virabhadrasana I)

Warrior II (Virabhadrasana II)

Tree pose (Vrikshasana)

Triangle pose (Trikonasana)

Child's pose (Balasana)

Cobra pose (Bhujangasana)

Bridge pose (Setu Bandhasana)

Corpse pose (Savasana)