Beginner Yoga Poses and Sequences

Diverse group of people practicing various yoga poses in a lively illustrated collage

• Warm-Up Poses

  Simple poses to prepare the body for a yoga session.

  • Cat-Cow Stretch

    Alternating between arching and rounding the back for spinal mobility.

  • Child’s Pose

    A resting pose that stretches the hips, thighs, and ankles.

  • Mountain Pose

    A standing pose that promotes alignment and calm.

  • Downward Facing Dog

    A foundational pose that stretches the entire body.

• Basic Standing Poses

  Essential poses to build strength and stability.

  • Warrior I

    A pose that strengthens the legs and opens the hips and chest.

  • Warrior II

    Increases stamina and balance while stretching the legs and back.

  • Triangle Pose

    Stretches and strengthens the thighs, knees, and ankles.

  • Tree Pose

    A balancing pose that strengthens the thighs, calves, ankles, and spine.

• Seated and Floor Poses

  Gentle poses performed seated or lying down to enhance flexibility.

  • Seated Forward Bend

    Calms the brain and helps relieve stress; stretches the spine.

  • Staff Pose

    A seated pose that helps improve posture and stretches the legs.

  • Supine Spinal Twist

    A gentle twist that promotes spinal mobility and relaxes the back.

  • Cobra Pose

    Strengthens the spine and buttocks while opening the chest and shoulders.

• Finishing Poses

  Poses to cool down the body and integrate the yoga practice.

  • Bridge Pose

    Strengthens the back and leg muscles, stimulates abdominal organs.

  • Legs-Up-The-Wall Pose

    Relieves tired leg muscles and improves circulation.

  • Corpse Pose

    A deep relaxation pose that calms the mind and reduces stress.