Beginner Yoga Poses: Foundational Yoga Poses to Know

Mountain Pose (Tadasana)

The foundation of all standing poses, Mountain Pose makes a great a starting position, resting pose, or tool to improve posture.

Mountain Pose: Step-by-Step Instructions

Upward Salute (Urdhva Hastasana)

Urdhva Hastasana literally translates to “Raised Hands Pose,” but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).

Upward Salute: Step-by-Step Instructions

Chair Pose (Utkatasana)

Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

Chair Pose: Step-by-Step Instructions

Standing Half Forward Bend (Ardha Uttanasana)

Find length in front body before forward folding in Ardha Uttanasana.

Standing Half Forward Bend: Step-by-Step Instructions

Standing Forward Bend (Uttanasana)

Uttanasana will wake up your hamstrings and soothe your mind.

Standing Forward Bend: Step-by-Step Instructions

Plank Pose

Nurture your love-hate relationship with Plank Pose. A beginner’s best friend, it’s the perfect precursor to more challenging arm balances.

Plank Pose: Step-by-Step Instructions

Four-Limbed Staff Pose (Chaturanga Dandasana)

Learn four-limbed staff pose because it is frequently practiced as part of the traditional Sun Salutation sequence.

Four-Limbed Staff Pose: Step-by-Step Instructions

Cobra Pose (Bhujangasana)

Open the heart and roll the shoulders down to promote flexibility in Cobra Pose.

Cobra Pose: Step-by-Step Instructions

Downward-Facing Dog (Adho Mukha Svanasana)

Deservedly one of yoga’s most widely recognized yoga poses, Adho Mukha Svanasana, offer the ultimate all-over, rejuvenating stretch.

Downward-Facing Dog: Step-by-Step Instructions

Cow Pose (Bitilasana)

Cow Pose is an easy, gentle way to warm up the spine.

Cow Pose: Step-by-Step Instructions

Cat Pose (Marjaryasana)

This pose provides a gentle massage to the spine and belly organs.

Cat Pose: Step-by-Step Instructions

High Lunge

Counteract the effects of Modern-Day Sitting Syndrome by lengthening your hip flexors in High Lunge.

High Lunge: Step-by-Step Instruction

Warrior I Pose (Virabhadrasana I)

Learn the basics of this foundational yoga pose, Virabhadrasana I.

Warrior I Pose: Step-by-Step Instructions

Warrior II Pose (Virabhadrasana II)

Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.

Warrior II Pose: Step-by-Step Instructions

Low Lunge

This low lunge variation stretches the thighs and groins and opens the chest.

Low Lunge: Step-by-Step Instructions

Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Upward-Facing Dog will challenge you to lift and open your chest.

Upward-Facing Dog Pose: Step-by-Step Instructions

Child’s Pose (Balasana)

Take a break. Balasana is a restful pose that can be sequenced between more challenging asanas.

Child’s Pose: Step-by-Step Instructions

Tree Pose (Vrksasana)

Vrksasana clarifies just how challenging it can be to stand on one leg.

Tree Pose: Step-by-Step Instructions

Seated Forward Bend (Paschimottanasana)

Fold into Paschimottanasana to help a distracted mind—and your hamstrings—unwind.

Seated Forward Bend: Step-by-Step Instructions

Reclining Bound Angle Pose (Supta Baddha Konasana)

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance.

Reclining Bound Angle Pose: Step-by-Step Instructions

Easy Pose (Sukhasana)

Don’t let the name fool you. If you’re used to sitting in chairs, Easy Pose or Sukhasana can be quite challenging.

Easy Pose: Step-by-Step Instructions

Corpse Pose (Savasana)

Savasana is a pose of total relaxation—making it one of the most challenging.

Corpse Pose: Step-by-Step Instructions