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.

• Ankle Circles Ankle mobility Beginner Circling the ankles.
• Back Care Sequence Spine focus Beginner Poses that support spinal health.
• Balance and Focus Balance sequence Beginner Poses that build balance and concentration.
• Bed or Couch Yoga Supine and seated Beginner Very gentle poses on bed or couch.
• Bound Angle Pose (Butterfly) Baddha Konasana Beginner A seated pose with the soles of the feet together and the knees open to the sides that stretches the inner thighs and groin. Seated · Hold 60–90 seconds
• Bridge Pose Setu Bandha Sarvangasana Beginner A pose done lying on your back with knees bent, where you press through your feet to lift your hips, working the glutes and hamstrings. Lying on your back · Hold 3–5 breaths
• Cat Pose Marjariasana Beginner Tabletop with spine rounded toward ceiling.
• Cat-Cow Marjaryasana-Bitilasana Beginner A gentle warm-up on hands and knees where you move between rounding and arching your spine in time with your breath. On hands and knees · Hold 5–8 rounds
• Chair Pose Utkatasana Beginner A standing squat-like pose where you bend your knees and sit your hips back as if lowering into a chair, building strength in the legs. Standing · Hold 3–5 breaths
• Chair Supported Chair yoga Beginner Poses using a chair for support.
• Child's Pose Balasana Beginner A kneeling resting pose where you sit back toward your heels and fold forward. You can take it at any point in a yoga practice. Kneeling · Hold 30–60 seconds
• Cobra Pose Bhujangasana Beginner A gentle backbend lying face down, where you lift your chest using your back muscles while your hips stay on the floor. Lying face down · Hold 3 breaths
• Constructive Rest Savasana variation Beginner On back with knees bent, feet flat.
• Cooling Sequence Chandra Namaskar variation Beginner Gentle, cooling poses to wind down.
• Core Strength Sequence Core focus Beginner Poses that target the core.
• Corpse Pose Savasana Beginner The resting pose at the end of most yoga classes, where you lie still on your back for a few minutes and let your breathing settle. Lying on your back · Hold 3–5 minutes
• Corpse with Bolster Savasana Beginner Savasana with bolster under knees.
• Cow Pose Bitilasana Beginner Tabletop with belly dropping, chest forward.
• Crescent Lunge Ashta Chandrasana Beginner A standing lunge with the back heel lifted, hips facing forward, and arms reaching overhead, which works the legs and stretches the back hip. Lunge · Hold 3–5 breaths each side
• Desk Stretch Sequence Office yoga Beginner Short stretches at the desk.
• Digestive Support Twists and gentle core Beginner Poses that support digestion.
• Dolphin Pose Ardha Pincha Mayurasana Beginner Forearms on floor, hips up, like downward dog.
• Double Pigeon Prep Agnistambhasana prep Beginner One ankle on opposite knee, sitting tall.
• Down Dog to Lunge Transition Beginner Step one foot forward from downward dog.
• Downward-Facing Dog Adho Mukha Svanasana Beginner A pose on your hands and feet with the hips lifted into an upside-down V that stretches the backs of the legs and works the shoulders. On hands and feet · Hold 3–5 breaths
• Evening Wind-Down Evening sequence Beginner Gentle sequence to prepare for sleep.
• Extended Side Angle Utthita Parsvakonasana Beginner A wide standing pose with the front knee bent, the forearm on the thigh or a hand on a block, and the top arm reaching to lengthen the side body. Standing · Hold 3–5 breaths each side
• Eye of the Needle Sucirandhrasana Beginner On back, one ankle on opposite knee.
• Figure Four Stretch Sucirandhrasana Beginner Same as Eye of the Needle.
• Fish Pose Matsyasana Beginner A backbend lying on your back with the chest lifted, often supported on blocks or a bolster, that opens the chest and front of the shoulders. Lying on your back · Hold 5–10 breaths
• Flexibility Sequence Stretch focus Beginner Poses that increase range of motion.
• Garland Pose (Yogi Squat) Malasana Beginner A deep squat with the feet turned out, hips low, and palms together at the chest, elbows pressing gently into the inner knees. Standing · Hold 3–5 breaths
• Gate Pose Parighasana Beginner Kneeling with one leg extended, side bend.
• Goddess Pose Utkata Konasana Beginner A wide-legged standing squat with the toes turned out and the knees bent over the toes that works the legs and stretches the inner thighs. Standing · Hold 3–5 breaths
• Happy Baby Ananda Balasana Beginner A pose on your back with the knees drawn toward the armpits and the hands holding the feet that stretches the inner thighs and hips. Lying on your back · Hold 30–60 seconds
• Happy Baby to Twist Flow Beginner Transition from Happy Baby to a reclined twist.
• Head to Knee Janu Sirsasana Beginner One leg extended, one bent, fold forward.
• Headache Relief Neck and shoulder release Beginner Poses that may ease tension headaches.
• Hero Pose Virasana Beginner Kneeling with sit bones between heels.
• High Lunge Ashtanga Namaskar Beginner Back knee off floor, front knee bent, arms overhead.
• Hip Circles Hip mobility Beginner Standing or supine hip circles.
• Hip Openers Sequence Hip focus Beginner Sequence targeting the hips.
• Knee to Chest Apanasana Beginner On back, hug one or both knees.
• Knee-Friendly Modifications Knee care Beginner Poses adapted to protect the knees.
• Legs on Chair Viparita Karani variation Beginner Legs resting on seat of chair.
• Legs-Up-the-Wall Viparita Karani Beginner A resting pose where you lie on your back with your legs extended up a wall, giving a gentle stretch to the backs of the legs. Lying on your back · Hold 1–5 minutes
• Locust Pose Salabhasana Beginner A face-down backbend where you lift your chest, arms, and legs a few inches off the mat to work the muscles along the back of the body. Lying face down · Hold 3 breaths, 2–3 rounds
• Low Back Care Spine care Beginner Poses that protect and strengthen the low back.
• Low Lunge Anjaneyasana Beginner A kneeling lunge with the back knee on the mat that stretches the hip flexors at the front of the back hip. Lunge · Hold 3–5 breaths each side
• Lower Body Strength Leg and hip focus Beginner Poses that build leg and glute strength.
• Lunge to Warrior I Transition Beginner From lunge, rotate back heel down for Warrior I.
• Menstrual Comfort Restorative and gentle Beginner Poses that support comfort during menstruation.
• Moon Salutation Chandra Namaskar Beginner Cooling sequence honoring the moon.
• Morning Flow Morning sequence Beginner Energizing sequence for the start of the day.
• Mountain Pose Tadasana Beginner A basic standing pose where you stand tall with your weight even on both feet. Most standing poses start from it. Standing · Hold 5 breaths
• Neck and Shoulder Release Upper body release Beginner Poses to release neck and shoulder tension.
• Neck Rolls Neck circles Beginner Gentle circles or tilts of the neck.
• Needle Thread Parsva Balasana Beginner From tabletop, thread one arm under chest.
• Plank Pose Phalakasana Beginner A pose where you hold your body in a straight line from head to heels on straight arms, like the top of a push-up, to build core and arm strength. On hands and feet · Hold 3–5 breaths
• Postnatal Recovery Postpartum yoga Beginner Gentle sequence for after birth.
• Puppy Pose Uttana Shishosana Beginner A kneeling stretch with the hips over the knees and the arms walked forward, so the chest sinks toward the floor and the shoulders open. Kneeling · Hold 5–10 breaths
• Quick 10-Minute Flow Short practice Beginner Condensed full-body flow.
• Ragdoll Uttanasana variation Beginner Standing forward fold with bent knees and sway.
• Reclined Bound Angle Supta Baddha Konasana Beginner On back with soles together, knees dropped.
• Reclined Twist Supta Matsyendrasana Beginner A gentle twist done lying on your back, with both knees lowered to one side, that rotates the spine and stretches the outer hips. Lying on your back · Hold 5–8 breaths each side
• Reverse Tabletop Purvottanasana Beginner Hands and feet on floor, hips lifted, chest up.
• Reverse Warrior Viparita Virabhadrasana Beginner From Warrior II, back hand to back leg, front arm up.
• Revolved Belly Pose Jathara Parivartanasana Beginner On back, drop both knees to one side.
• Savasana Savasana Beginner Final resting pose; corpse pose.
• Seated Forward Fold Paschimottanasana Beginner A seated stretch where you hinge forward from the hips over extended legs to stretch the hamstrings and the back of the body. Seated · Hold 5–8 breaths
• Seated Twist Ardha Matsyendrasana variation Beginner Simple seated twist.
• Seated Wide-Leg Straddle Upavistha Konasana Beginner Sitting with legs wide apart.
• Senior Friendly Gentle and accessible Beginner Poses adapted for older adults.
• Shoulder Rolls Shoulder circles Beginner Rolling shoulders forward and back.
• Sphinx Pose Salamba Bhujangasana Beginner A gentle backbend lying face down and propped on your forearms, with your elbows under your shoulders and your chest lifted. Lying face down · Hold 45–60 seconds
• Spinal Roll Standing roll Beginner Standing, roll down and up vertebra by vertebra.
• Staff Pose Dandasana Beginner Seated with legs extended, spine tall.
• Standing Forward Fold Uttanasana Beginner A standing pose where you hinge forward from the hips and let your head and arms hang, stretching the hamstrings and calves. Standing · Hold 3–5 breaths
• Stress Relief Sequence Calming practice Beginner Poses and breath to reduce stress.
• Sun Salutation Surya Namaskar Beginner Classic flowing sequence honoring the sun.
• Sun Salutation A Surya Namaskar A Beginner Basic sun salutation with forward fold and half-lift.
• Supine Hand to Foot Supta Padangusthasana Beginner On back, hold big toe and extend leg.
• Supported Bridge Setu Bandhasana Beginner Bridge with block under sacrum.
• Tabletop Bharmanasana Beginner On hands and knees, spine neutral.
• Thread the Needle Parighasana Beginner From tabletop, thread one arm under body.
• Three-Legged Dog Eka Pada Adho Mukha Svanasana Beginner Downward dog with one leg lifted.
• Travel Yoga Travel sequence Beginner Minimal-equipment practice for travel.
• Tree Pose Vrksasana Beginner A standing balance pose where you stand on one leg with the other foot pressed against your ankle, calf, or inner thigh. Standing · Hold 3–5 breaths each side
• Triangle Pose Trikonasana Beginner A wide-legged standing pose where you tilt sideways over the front leg, one hand down and one arm up, to stretch the legs and side body. Standing · Hold 3–5 breaths each side
• Upward-Facing Dog Urdhva Mukha Svanasana Beginner A backbend with straight arms where only your hands and the tops of your feet touch the floor, and your thighs lift off the mat. Lying face down · Hold 1–3 breaths
• Warrior I Virabhadrasana I Beginner A standing lunge with the back foot turned out and arms overhead that strengthens the legs and stretches the front of the back hip. Lunge · Hold 3–5 breaths each side
• Warrior II Virabhadrasana II Beginner A wide standing pose with the front knee bent and the arms reaching out at shoulder height, used to build leg strength and endurance. Standing · Hold 3–5 breaths each side
• Wide-Angle Seated Forward Fold Upavistha Konasana Beginner Legs wide, fold forward.
• Wide-Legged Forward Fold Prasarita Padottanasana Beginner Standing with legs wide, fold forward.
• Wind-Relieving Pose Pawanmuktasana Beginner A pose lying on your back where you hug one or both knees toward your chest, gently stretching the lower back and the backs of the hips. Lying on your back · Hold 5–8 breaths each side
• Wrist Stretches Wrist circles Beginner Stretching and circling the wrists.
• Wrist-Free Modifications No hands on floor Beginner Poses adapted to avoid wrist load.
• Yin Sequence Yin yoga Beginner Long-held, passive stretches targeting connective tissue.