Hatha Yoga
Beginner Yoga Poses
These ten foundational poses are a calm place to start. Work within your own range, breathe evenly, and come out of any pose if you feel strain.
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SummaryThe foundation for all standing poses; builds posture, balance and steady focus.
StepsStand with feet together or hip-width apart. Spread the weight evenly through both soles, lengthen up through the crown, lift the chest softly and relax the shoulders down. Let the arms rest by your sides and breathe evenly.
BenefitsImproves posture and body awareness, steadies balance and settles the mind.
Take careKeep a soft bend in the knees rather than locking them. Take a wider stance if balance feels unsteady.
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Downward Facing Dog Adho Mukha Svanasana
Photo: Joseph RENGER · CC BY-SA 3.0 SummaryA whole-body stretch that both lengthens and strengthens.
StepsFrom hands and knees, tuck the toes and lift the hips up and back into an inverted V. Keep hands shoulder-width and feet hip-width. Press the floor away through the hands, lengthen the spine, and let the heels reach toward the floor.
BenefitsStretches the back, hamstrings and calves while strengthening the arms and shoulders.
Take careBend the knees generously if the hamstrings are tight. Take care with wrist issues or high blood pressure, and rest in Child's Pose if needed.
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Warrior I Virabhadrasana I
Photo: lululemon athletica · CC BY 2.0 SummaryBuilds focus, strength and stability.
StepsFrom standing, step one foot back into a lunge with the back foot turned out and grounded. Bend the front knee toward a right angle, keeping it over the ankle. Lift the arms overhead and gaze gently forward or up.
BenefitsStrengthens the legs and opens the chest, hips and shoulders.
Take careKeep the front knee tracking over the ankle, not past the toes. Shorten the stance if the back or hips feel strained.
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Warrior II Virabhadrasana II
Photo: lululemon athletica · CC BY 2.0 SummaryIncreases stamina and concentration.
StepsStep the feet wide. Turn the front foot out 90 degrees and the back foot in slightly. Bend the front knee over the ankle, extend the arms to shoulder height parallel to the floor, and look out over the front hand.
BenefitsStrengthens the legs and core, and builds endurance and concentration.
Take careKeep the front knee over the ankle. Ease the depth of the bend if the knee or hip complains.
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SummaryStretches and strengthens the legs while opening the side body.
StepsFrom a wide stance, turn the front foot out. Reach forward over the front leg, then lower the front hand to the shin, a block or the floor and extend the top arm to the sky. Keep both sides of the waist long.
BenefitsStretches the hamstrings, hips and side body, and strengthens the legs.
Take careUse a block under the lower hand rather than rounding down to the floor. Take care with neck issues by keeping the gaze forward.
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Child's Pose Balasana
Photo: Daniel Case · CC BY-SA 3.0 SummaryA resting pose that quiets the mind and eases tension.
StepsKneel with the big toes together, sit back toward the heels, then separate the knees about hip-width and fold the torso forward between the thighs. Rest the forehead down and let the arms reach forward or rest by the sides.
BenefitsGently stretches the back and hips and calms the nervous system.
Take careWiden the knees or rest on a cushion if the hips or knees feel tight. Take care with knee injuries.
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Cat-Cow Pose Marjaryasana-Bitilasana
Photo: Mary O'Neill · Public domain SummaryWarms the body and brings flexibility to the spine.
StepsStart on hands and knees in a tabletop position. Inhale and arch the back, lifting the head and tailbone (Cow). Exhale and round the back, drawing the chin toward the chest and the tailbone down (Cat). Move with the breath.
BenefitsMobilises the spine, eases back tension and links breath with movement.
Take carePad the knees if they feel tender. Keep the movement gentle if you have neck or wrist sensitivity.
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SummaryA gentle backbend that strengthens the spine.
StepsLie face down with legs back and the tops of the feet on the floor. Place the hands under the shoulders, hug the elbows in, and press the tops of the feet and thighs down as you lift the chest. Keep the shoulders away from the ears.
BenefitsStrengthens the back, opens the chest and improves spinal mobility.
Take careLift only as far as is comfortable and keep a slight bend in the elbows. Take care with back injuries; avoid in pregnancy.
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SummaryBuilds balance and strength in the legs.
StepsFrom standing, shift the weight onto one leg. Bend the other knee and place the sole of the foot on the inner calf or inner thigh, never on the side of the knee. Bring the hands to the chest in prayer, then raise them overhead if steady.
BenefitsImproves balance, focus and strength in the standing leg.
Take carePlace the foot on the calf rather than the thigh while learning, and rest a hand on a wall for support.
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SummaryStretches the spine, shoulders and hamstrings.
StepsSit with the legs extended in front. Inhale and lengthen the spine, reaching the arms up. Exhale and fold forward from the hips, reaching toward the feet while keeping the back long rather than rounded.
BenefitsStretches the back body and hamstrings and has a calming effect.
Take careBend the knees if the hamstrings or lower back feel tight, and lead with the chest rather than forcing the head down.
Practised regularly, these poses build a steady, balanced foundation of strength, flexibility and calm. Move at your own pace and let the breath lead.