Fitness
17 Newbie Yoga Poses To Assist Construct A Sturdy Basis
02
Jun
Jun
Well being Author & Editor
By Kristine Thomason
Well being Author & Editor
Kristine is a author, editor, and editorial marketing consultant who lives in Lengthy Seaside, CA.
Picture by Andreas von Scheele
June 02, 2025
When you’re brand-new to yoga, welcome! It is an attractive apply that mixes breathwork, meditation, and motion—which may do wonders to your well-being.
Whether or not you are drawn to yoga for the bodily, psychological, or religious advantages, having a primary understanding of widespread postures could make your apply move a lot smoother.
Whereas there are numerous kinds of yoga, you may see a variety of related commonplace poses in every apply.
Beneath, we have compiled 17 primary yoga poses—with each their English and Sanskrit names—demonstrated by yoga instructors Phyllicia Bonnano and Juanina Kocher.
Circulate by way of these poses to familiarize your physique and thoughts with every one, they usually’re positive to develop into second nature very quickly.
1.
Mountain pose (tadasana)
- Rise up tall, and permit your shoulders to drop again.
- Really feel grounded as your crown stretches towards the sky.
- Take a deep breath in; attain your arms upward.
2.
Ahead fold (uttanasana)
- Rise up tall together with your arms reaching as much as the sky.
- As you exhale, hinge at your hips and fold your higher physique ahead, bending your knees if wanted.
- Inhale, and are available right into a half elevate. Then exhale and decrease again down.
3.
Kid’s pose (balasana)
- From a tabletop place, sit again onto your heels.
- Peel your knees open. Attain and prolong your fingertips ahead, permitting your chest to relaxation in your mat.
4.
Cat-cow (chakravakasana)
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- Place your arms in your mat, coming right into a tabletop place.
- As you inhale, deliver your stomach towards the bottom, bend your again, and permit your gaze to return up.
- Exhale as you curl and spherical your backbone, bringing your gaze towards your stomach button.
5.
Downward canine (adho mukha svanasana)
- Come right into a plank place in your mat.
- Inhale as you hinge at your hips, and elevate them up excessive, coming right into a downward-dog place.
- Floor down by way of the soles of your toes and your arms, permitting your hips to be the very best level. You can too pedal out your canine right here, lifting one heel, then the opposite.
6.
Plank (phalakasana)
- Place your arms and toes on the mat, rising up so your shoulders are stacked over your wrists.
- Interact your core, and maintain for a few breaths.
7.
Chaturanga (chaturanga dandasana)
- Come into your plank pose, participating your core to stabilize your physique.
- Slowly bend your elbows, hug them in towards your ribs, and decrease all the way down to your mat.
8.
Chaturanga (chaturanga dandasana)
- Begin by mendacity in your abdomen.
- Inhale, press your arms into the bottom, and your push chest ahead.
- Exhale as you slowly launch again to the mat.
9.
Cobra pose (bhujangasana)
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- Begin by mendacity in your abdomen.
- Convey your arms beneath your shoulders. Pull your elbows in towards your physique.
- Protecting your elbows bent, elevate your chest up. Slowly decrease again to the mat.
10.
Low lunge (anjaneyasana)
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- Plant one foot between your arms on the mat. Convey your different knee all the way down to the bottom.
- Rise to an upright place, together with your arms resting in your entrance thigh.
- Prolong your arms, reaching them as much as the sky.
11.
Crescent lunge (ashta chandrasana)
- Convey one foot in between your arms, preserving your different leg prolonged backward.
- Floor down by way of your entrance foot, and elevate onto your again toes.
- Slowly stand up right into a excessive lunge, bringing your arms overhead and preserving the gaze in entrance of you.
12.
Warrior 1 (virabhadrasana I)
- From a excessive lunge, pivot your again foot down, and elevate your torso up, coming right into a warrior 1.
- Bend your entrance knee, and elevate your arms towards the sky.
13.
Warrior 2 (virabhadrasana II)
- From a excessive lunge, pivot your again heel down, and open your physique to the facet. Your again foot must be turned in barely. Your entrance knee must be proper over your ankle.
- Energetically stretch your arms in reverse instructions, preserving a delicate gaze over your fingertips.
14.
Peaceable warrior (viparita virabhadrasana)
- From warrior 2 pose, flip your entrance palm, deliver the left hand down behind you, and permit it to relaxation on the again of the left thigh.
- Protecting the best biceps by your ear, attain your arm backward. Gently bend your backbone, gazing towards your fingertips.
15.
Triangle pose (utthita trikonasana)
- From peaceable warrior, straighten your entrance leg.
- Convey your arms right into a “T” place, then shift your physique ahead and convey your proper hand to relaxation in your proper foot or shin.
- Carry your left arm up towards the sky.
16.
Tree pose (vrksansana)
- Begin in a standing place.
- Floor down by way of your left foot. Bend your proper knee, and convey your proper foot to your left ankle, decrease a part of your leg, or thigh (no matter you favor).
- Stretch your arms as much as the sky, or deliver your arms to the center heart.
17.
Pigeon pose (kapotasana)
- Begin in a downward-dog place, then attain your proper foot as much as the sky.
- Bend your knee and convey it consistent with your proper arm. Convey your proper foot to the left facet, and permit your shin to relaxation on the bottom.
- Convey your again leg all the way down to the mat, and elevate your chest.
- Maintain for a breath, then slowly decrease your torso to the bottom so it folds over your proper leg.
- You’ve gotten the choice to deliver your brow to the mat.
- Maintain for as many breaths as you would like, then peel your physique again up. Come again right into a downward canine, then repeat on the other facet.