Yoga poses for beginners

146 yoga poses with step-by-step instructions and how long to hold each one. Can't kneel, can't get down to the floor, or have sore wrists? Use the filters to find poses, or easier versions of them, that work for you. Or see them grouped on the body map.

• Forearm Stand Pincha Mayurasana Advanced Inversion on forearms.
• Handstand Adho Mukha Vrksasana Advanced Inversion balancing on hands.
• Headstand Sirsasana Advanced Inversion with crown of head and forearms on floor.
• Lotus Pose Padmasana Advanced An advanced cross-legged seat with each foot resting on the opposite thigh. It needs very open hips and can strain the knees. Seated · Hold a few breaths
• Peacock Pose Mayurasana Advanced Forearms on floor, body horizontal, legs lifted.
• Scorpion in Forearm Stand Vrschikasana Advanced Forearm stand with backbend.
• Scorpion Pose Vrschikasana Advanced Forearm balance with backbend, feet toward head.
• Wheel Pose Urdhva Dhanurasana Advanced An advanced backbend where you lie on your back and press up onto your hands and feet, lifting your whole body into an arch. Lying on your back · Hold 2–5 breaths