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
• 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
• 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
• 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
• 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
• 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
• 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 Try: Forearm Side Plank with the knee down
• 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