Beginners' Yoga Poses

Recommended Poses for Beginning Yoga Students

So Many Yoga Poses, So Much Time

There's no need to feel overwhelmed by the sheer number of yoga poses. Hopefully, your yoga practice will be a lifelong pursuit, giving you plently of time to learn scores of poses. As your practice progresses, you will feel comfortable taking on more and more challenging poses, but when you are just beginning, it's a good idea to keep it simple. Below are the poses you need to get started with the names in both English and Sanskrit and a link to the full, illustrated instructions.

Standing Poses

Downward Facing Dog - Adho Mukha Svanasana

Extended Side Angle Pose - Utthita Parsvakonasana

Pyramid Pose - Parsvottonasana

Mountain Pose - Tadasana

Raised Hands Pose - Urdhva Hastasana

Standing Forward Bend - Uttanasana

Standing Straddle Forward Bend - Prasarita Padottanasana

Triangle Pose - Trikonasana

Warrior I - Virabhadrasana I

Warrior II - Virabhadrasana II

Seated Poses

Cobbler's Pose - Baddha Konasana

Easy Pose - Sukasana

Half Lord of the Fishes Pose - Ardha Masyendrasana

Head to Knee Pose - Janu Sirsanana

Seated Forward Bend - Paschimottanasana

Seated Wide Legged Stradle - Upavistha Konasana

Staff Pose - Dandasana

Resting/Supine Poses

Child's Pose - Balasana

Corpse Pose - Savasana

Goddess Pose - Supta Baddha Konasana

Happy Baby Pose - Ananda Balasana

Legs Up the Wall - Viparita Karani

Pelvic Tilts

Reclined Big Toe Pose - Supta Padangusthasana

Supine Spinal Twist - Supta Masyendrasana

Backbends

Bridge Pose - Setu Bandha Sarvangasana

Bridge Pose (Supported Version)

Cat - Cow Stretch

Cobra Pose - Bhujangasana

Knees, Chest, and Chin - Ashtanga Namaskara

Balancing Poses

Plank Pose

Hands and Knees Balance

Side Plank Variations - Vasisthasana Variations

Tree Pose - Vrksasana