Yoga poses for complete beginners
The first shapes worth learning, in the order most teachers teach them.
This is general guidance, not medical advice. If you are in pain, pregnant or recovering from an injury, work with a qualified teacher and check with your doctor first.
Bend to Left Leg
A grounded seated forward fold that lengthens the left hamstring while gently releasing the spine, right hip, and lower back.
Bound Angle Pose
A seated hip opener that draws the soles of the feet together to gently stretch the inner thighs, groin, and lower spine.
Bridge Pose
A foundational supine backbend that opens the chest, strengthens the posterior chain, and restores spinal mobility.
Bridge Pose on Elbows
A gentle supine backbend where bent elbows press into the mat, lifting the chest and strengthening the glutes, spine, and legs.
Cat Pose
A foundational kneeling posture that rounds the spine into deep flexion to release back tension and awaken core support.
Chair Pose
A powerful standing posture that bends the knees and hips to build fire, stability, and strength throughout the lower body and core.
Chair Pose on Toes
A fiery standing balance that lifts the heels in Chair Pose to challenge ankle stability, strengthen the lower body, and build steady focus.
Chair Pose with Straight Arms Forward
A foundational standing squat that builds lower-body power, stabilizes the core, and eases shoulder strain by extending the arms forward.
Child's Pose
A gentle kneeling rest pose that opens the hips, lengthens the spine, and calms the nervous system.
Cobra Pose
A gentle prone backbend that opens the chest, strengthens the spine, and improves upper-body posture.
Corpse Pose
A classic restorative supine resting posture that calms the central nervous system and integrates the physical benefits of your yoga practice.
Cow Pose
A gentle kneeling backbend that mobilizes the spine, opens the chest, and coordinates breath with gentle spinal extension.
Diamond Pose
A foundational kneeling posture that opens the ankles and quadriceps while cultivating an alert, upright spine for meditation.
Easy Boat Pose
A gentle seated balance that builds core and hip flexor strength while keeping the spine long, steady, and supported.
Easy Bow Pose
An accessible prone backbend that gently opens the chest, hip flexors, and quadriceps one side at a time.
Easy Camel Pose with Palms Against Back
A gentle kneeling backbend where hands support the lower back to safely open the chest, shoulders, and hip flexors.
Easy Crow Pose
A gentle entry into arm balancing that builds foundational wrist, arm, and core strength while keeping the center of gravity close to the floor.
Easy Forward Bend Pose with Legs Half Bent
A gentle standing forward fold with generously bent knees that releases spinal tension and eases tight hamstrings.
Easy Pose
A foundational cross-legged seated posture that encourages an upright spine, grounds the pelvis, and prepares the mind and body for meditation.
Easy Staff Pose
Sit tall with legs extended forward to build postural awareness, spinal strength, and core stability in this foundational seated pose.
Easy Supported Shoulderstand
A gentle, prop-supported inversion that elevates the pelvis and legs to soothe the nervous system and relieve tired feet.
Easy Supported Shoulderstand with Tilted Legs
A gentle, supported inversion that elevates the pelvis and angles the legs to calm the nervous system and relieve tired legs without straining the neck.
Forward Bend with Hands Against Back
A grounding standing forward fold where resting your hands on your lower back supports spinal awareness and a gentle hamstring release.
Half Cobra Pose
A gentle prone backbend that strengthens the spine, opens the chest, and builds foundational back extension without compressing the lower back.
Half Side Plank Pose on Left Hand
A supported lateral arm balance where the bottom knee rests on the mat, building accessible shoulder stability, core integration, and balance.
Half Side Plank Pose on Right Hand
A grounding lateral balance that strengthens the right shoulder, obliques, and wrists while building foundational core stability with the bottom knee down.
Half Wheel Pose
A gentle standing backbend that opens the chest, supports the lower back, and counters the effects of prolonged sitting.
Hero Pose with Hands on Thighs
A classic seated kneeling posture that opens the thighs, ankles, and feet while promoting upright posture and mental stillness.
Knee Press Both Legs
A gentle supine posture where you hug both knees toward your chest to decompress the lower back and soothe the digestive system.
Left Leg Wind Freeing Pose
A gentle supine posture where drawing the left knee toward the chest eases lower-back tension and stimulates the descending colon.
Locust Pose
A prone backbend that strengthens the entire posterior chain, opening the chest and improving postural awareness.
Locust Pose with Left Leg Up
A gentle prone backbend that strengthens the posterior chain and stabilizes the pelvis by lifting the left leg while keeping the hips grounded.
Low Lunge with Right Leg Forward
A grounded kneeling lunge that opens the front hip flexors, stabilizes the pelvis, and gently lifts the spine.
Mountain Pose
A foundational standing posture that establishes balanced alignment, steady grounding, and full-body awareness from the feet to the crown.
Mountain Pose with Upward Stretch
A foundational standing posture where you root through the feet and extend the arms overhead to lengthen the entire body.
Plank Pose
A foundational full-body strength posture that stabilizes the core, tones the arms, and builds stamina for more complex arm balances.
Reclining Bound Angle Pose
A classic restorative supine posture that gently opens the inner hips, groin, and chest while calming the nervous system.
Reverse Corpse Pose
A grounding prone resting posture that relaxes the spine, releases the shoulders, and fosters deep abdominal breathing.
Right Bend
A simple standing lateral stretch that opens the side body, lengthens the intercostals, and improves spinal mobility.
Right Leg Wind Freeing Pose
A gentle supine posture that compresses the right hip and abdomen to soothe digestion and release tension in the lower back.
Staff Pose with Left Leg Up
A seated core and hip flexor strengthener where one leg elevates from classic Staff Pose while maintaining a tall, unsupported spine.
Staff Pose with Right Leg Up
A seated posture that strengthens the hip flexors, quads, and deep core by lifting one extended leg from a firm upright base.
Standing Half Forward Bend with Blocks
A supported standing forward bend that lengthens the spine and hamstrings while using blocks to keep the back flat and chest open.
Table Pose
Table Pose is a foundational all-fours posture that stabilizes the spine, engages the deep core, and builds shoulder strength.
Tree Pose on Left Foot
A foundational standing balance that roots through the left foot to strengthen the leg, open the hips, and cultivate calm concentration.
Tree Pose on Right Foot
Tree Pose on the right foot is a classic standing balance that strengthens the standing leg, opens the left hip, and builds steady focus.
Upward Table Pose
A gentle symmetrical backbend that opens the chest, shoulders, and hips while strengthening the glutes, hamstrings, and wrists.
Warrior Pose with Left Leg Bent
A grounded standing posture with the left knee bent forward, building lower-body stability, opening the right hip, and focusing the mind.
Warrior Pose with Right Leg Bent
A grounding standing posture that builds lower-body power while opening the chest and lengthening the hip flexors.