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.

• 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 Try: Seated Cat-Cow in a chair
• 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
• 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
• 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 Try: Wall Dog
• 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
• 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 Try: Partial squat holding a counter
• 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
• 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 Try: Standing lunge at a chair
• 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
• 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 Try: Wall Plank
• 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 Try: Puppy Pose with hands on a chair
• 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 Try: Seated Chair Twist
• 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 Try: Chair Forward Fold with one leg straight
• 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
• 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
• 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
• 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 Try: Seated Knee Hug on a chair