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.

• Boat Pose Navasana Intermediate A seated balance where you lean back on your sit bones and lift your legs, holding a V shape that works the abdominals and hip flexors. Seated · Hold 3–5 breaths
• Bow Pose Dhanurasana Intermediate A backbend lying on your stomach where you hold your ankles and lift your chest and thighs, so your body curves like a bow. Lying face down · Hold 2–3 breaths
• Bridge to Wheel Setu to Urdhva Dhanurasana Intermediate Lift from bridge to full wheel.
• Camel Pose Ustrasana Intermediate A kneeling backbend where you lift your chest and reach back toward your heels, stretching the front of the body from thighs to throat. Kneeling · Hold 2–3 breaths
• Crow Pose Bakasana Intermediate An arm balance where you rest your knees on the backs of your bent upper arms and lift your feet, balancing on your hands. Arm balance · Hold 1–3 breaths
• Dancer Pose Natarajasana Intermediate An intermediate standing balance where you hold one foot behind you and tip your chest forward, stretching the front of the lifted thigh and hip. Standing · Hold 3–5 breaths each side
• Deer Pose Simhasana Intermediate Seated with one leg bent in front, one behind.
• Double Pigeon Fire Log Intermediate Same as Fire Log; deep outer hip stretch.
• Eagle Pose Garudasana Intermediate An intermediate standing balance where you bend your knees, cross one leg over the other, and wrap your arms, stretching the upper back and outer hip. Standing · Hold 3–5 breaths each side
• Fire Log Pose Agnistambhasana Intermediate Seated with legs stacked, shins parallel.
• Frog Pose Mandukasana Intermediate On hands and knees, knees wide, feet in line.
• Half Lord of the Fishes Ardha Matsyendrasana Intermediate Seated twist with one foot outside opposite knee.
• Half Moon Pose Ardha Chandrasana Intermediate An intermediate standing balance on one leg with one hand on a block or the floor and the other leg lifted to hip height, body turned to the side. Standing · Hold 3–5 breaths each side
• Humble Warrior Baddha Virabhadrasana Intermediate An intermediate Warrior I variation where you clasp your hands behind you and fold your chest inside the front knee, stretching the hips and shoulders. Standing · Hold 3–5 breaths each side
• Lizard Pose Utthan Pristhasana Intermediate Low lunge with forearms to floor.
• Marichi's Pose Marichyasana Intermediate Seated twist with one knee bent.
• Mermaid Pose Eka Pada Rajakapotasana variation Intermediate King pigeon with top foot grasped.
• One-Legged King Pigeon Eka Pada Rajakapotasana Intermediate Deep hip opener with backbend option.
• Pigeon Pose Eka Pada Rajakapotasana (prep) Intermediate A floor hip stretch with one shin angled in front of you and the other leg stretched back. It stretches the outer hip and glutes. Seated · Hold about 30 seconds each side
• Plank to Chaturanga Chaturanga Dandasana Intermediate Lower from plank with elbows hugging.
• Pyramid Pose Parsvottanasana Intermediate Standing with one foot forward, fold over front leg.
• Revolved Chair Parivrtta Utkatasana Intermediate Chair pose with twist.
• Revolved Head to Knee Parivrtta Janu Sirsasana Intermediate Seated with one leg extended, twist toward leg.
• Revolved Triangle Parivrtta Trikonasana Intermediate Triangle with twist, hand to floor or block.
• Revolved Wide-Legged Forward Fold Parivrtta Upavistha Konasana Intermediate Wide-legged fold with twist.
• Scale Pose Tolasana Intermediate Lotus or cross-legged, hands beside hips, lift.
• Shoelace Pose Gomukhasana legs Intermediate Seated with legs stacked, knees aligned.
• Shoulderstand Sarvangasana Intermediate Inversion with shoulders on floor, legs vertical.
• Side Crow Parsva Bakasana Intermediate Twisted arm balance with knees to one arm.
• Side Plank Vasisthasana Intermediate An intermediate pose where you balance on one hand and the side of one foot, body in a straight line, to build strength in the shoulders and side of the core. Arm balance · Hold 2–3 breaths each side
• Sleeping Pigeon Supta Kapotasana Intermediate Reclined pigeon on back.
• Square Pose Agnistambhasana Intermediate Fire log; legs stacked.
• Standing Split Urdhva Prasarita Eka Padasana Intermediate Standing on one leg, other leg lifted.
• Sun Salutation B Surya Namaskar B Intermediate Sun A with Chair and Warrior I added.
• Toe Stand Padangusthasana Intermediate Squatting with heels lifted, balancing on toes.
• Upper Body Strength Arm and shoulder focus Intermediate Poses that build arm and shoulder strength.
• Upward Plank Purvottanasana Intermediate Seated with hands behind, lift hips to tabletop.
• Warrior Flow Virabhadrasana flow Intermediate Warrior I to II to Reverse Warrior.
• Warrior III Virabhadrasana III Intermediate An intermediate balance on one leg with the torso tipped forward and the other leg lifted behind you, body reaching toward a line parallel to the floor. Standing · Hold 3–5 breaths each side
• Wild Thing Camatkarasana Intermediate From downward dog, lift one leg and open chest to side.