Yoga for Beginners
The foundational poses every beginner should know. Each one is accessible, safe to hold, and teaches a principle that carries through the rest of your practice — grounding, alignment, breath, or balance.
Mountain Pose
Tadasana
The foundation of all standing postures. Stand with feet together or hip-width apart, arms at sides, spine tall, and gaze forward.
Child's Pose
Balasana
Kneel, big toes together, knees wide or together, fold torso forward to rest on or between the thighs, arms extended or resting alongside the body.
Cat-Cow
Marjaryasana-Bitilasana
On hands and knees, alternate between arching the back on the inhale (Cow) and rounding it on the exhale (Cat).
Easy Seated Pose
Sukhasana
Cross-legged seat on the mat or a folded blanket, spine tall, hands resting on the knees. The default meditation and breathing posture.
Downward Facing Dog
Adho Mukha Svanasana
Hands and feet on the mat, hips lifted high to form an inverted V. Heels reach toward the floor, spine lengthens.
Cobra Pose
Bhujangasana
Lie prone, hands under shoulders, press the chest forward and up with elbows slightly bent, pelvis grounded.
Warrior I
Virabhadrasana I
From a lunge, square the hips to the front, back foot grounded at ~45°, arms raised overhead, gaze forward or up.
Warrior II
Virabhadrasana II
Wide-legged stance with front knee bent over ankle, hips open to the side, arms extended parallel to the floor, gaze over the front hand.
Tree Pose
Vrksasana
Balance on one leg, sole of the other foot pressed to the inner calf or thigh (not the knee), hands at heart or overhead.
Bridge Pose
Setu Bandha Sarvangasana
Lie on the back, feet flat on the mat hip-width apart, press into the feet and lift the hips. Option to interlace hands beneath the pelvis.
Standing Forward Fold
Uttanasana
Hinge at the hips and fold forward over straight or softly bent legs, letting the crown of the head hang heavy.
Savasana
Corpse Pose
Lie flat on the back, arms and legs relaxed and slightly apart, eyes closed. The final resting pose at the end of practice.