Beginner Yoga Poses

Bharadvaja's Twist Pose

Bharadvaja's Twist is easy and the first one to learn for releasing tension in the spine and promoting circulation in the abdominal organs.

2 minutes All levels English

Big Toe Pose

Padangushthasana, also known as "Big Toe Pose," relieves tension all the way from the calf muscles, the back of the thighs, the hamstrings and up into the lower back.

2 minutes All levels English

Boat Pose

Paripurna Navasana, also known as "Boat Pose," tones your abdominal, hip flexor and lower back muscles all at the same time while you balance on your sitting bones and tailbone.

2 minutes All levels English

Bound Angle Pose

The Bound Angle Pose, as known as "Baddha Konasana" is a sitting pose worth including every day in your yoga practice. Want to check out the pose?

2 minutes All levels English

Bow Pose

With the Bow Pose, also known as “Dhanurasana”, by bending back into the shape of an archer's bow, your energy will rise: locked, loaded and ready to shoot an arrow.

3 minutes All levels English

Bridge Pose

The Bridge Pose, also known as Setu Bandha Sarvangasana, can energize you, rejuvenate you or simply help you release tension as the perfect restorative posture.

3 minutes All levels English

Camel Pose

The easiest of all the backbends, the Camel Pose (also known as Ustrasana) will bump up your energy levels while also relieving stiff shoulder and back muscles.

2 minutes All levels English

Cat Pose

The Cat Pose, also known as Marjariasana, creates more freedom of movement in your lower back, releasing tension to prepare you for sitting poses.

2 minutes All levels English

Chair Pose

Chair Pose (Utkatasana) is excellent for building strength in your thighs and stretching out stiff shoulders.

2 minutes All levels English

Child's Pose

In Child's Pose, also known as Balasana, you relax fully just like a child who has curled up into a little ball in their cradle. Want to check out the pose?

2 minutes All levels English

Cobra Pose

Realign and tone your spine while opening up your heart in Cobra Pose (Bhujangasana). Want to check out the pose?

2 minutes All levels English

Corpse Pose

Shavasana (Corpse Pose) is the ultimate pose for letting go to calm the mind and body. Want to check out the pose?

2 minutes All levels English

Cow Pose

Cow Pose (Bitilasana) is a simple warm-up stretch to relieve tension in a hunched back. Want to check out the pose?

2 minutes All levels English

Cow Face Pose

The Cow Face Pose (Gomukhasana) is a great chest and shoulder opener that also makes the legs much more elastic. Want to check out the pose?

2 minutes All levels English

Crow Pose

This compact arm balance known as Bakasana, or Crow Pose, both tones and strengthens your abdominal muscles and arms. Want to check out the pose?

2 minutes All levels English

Dolphin Plank Pose

Nothing is better to prepare you for a Headstand than Dolphin Plank Pose (Chulukyasansa), which builds up the muscles in your arms, core and thighs. Want to see?

2 minutes All levels English

Downward Dog Pose

One of the first yoga poses that everyone learns, Downward Facing Dog (Adho Mukha Svanasana) gives you a deep, full-body stretch. Want to check out the pose?

3 minutes All levels English

Eagle Pose

The Eagle Pose (Garudasana) builds strength, flexibility, enhancement, and relief from pain in your shoulders and your calves. Want to check out the pose?

3 minutes All levels English

Eight Angle Pose

Set your abs on fire in this challenging asymmetrical arm balance, the Eight-Angle Pose also known as Ashtavakarasana. Want to learn this pose?

3 minutes All levels English

Extended Hand to Big Toe Pose

In the Extended Hand-to-Big-Toe Pose, get a deep stretch in your legs and open up back of your knees to relieve leg cramps. Want to learn this pose?

3 minutes All levels English

Extended Puppy Pose

The Extended Puppy Pose (Uttana Shishosana) combines the Child's Pose and Downward Dog, and is one of the best shoulder openers to prepare you for arm balances.

3 minutes All levels English

Extended Side Angle Pose

Relieve tension in your hips and discover extra length in your side body in the Extended Side-Angle Pose, also known as Utthita Parshvakonasana. Want to learn?

3 minutes All levels English

Firefly Pose

If you want to feel like you can fly, then try Firefly Pose (Tittibhasana). This exhilarating arm balance fires up your core more than any other posture.

3 minutes All levels English

Triangle Pose

The Triangle Pose (Utthita Trikonasana) is the first standing pose that everyone learns in most yoga traditions. Want to learn this pose?

3 minutes All levels English

Fish Pose

Fish Pose, also known as Matsyasana, does in fact teach you how to float more easily in water by greatly improving your chest expansion. Want to learn?

4 minutes All levels English

Garland Pose

The Garland Pose, also known as Malasana, is excellent for relieving back pain while stretching the ankles and groins. Want to learn this pose?

4 minutes All levels English

Half Frog Pose

Half Frog Pose (Ardha Bhekasana) is a backbend that works on the knees, ankles, shoulders, chest and thighs all at the same time. Want to learn this pose?

4 minutes All levels English

Half Lord of the Fishes Pose

Release tension in your lower spine and spark up your digestion with Half Lord of the Fishes Pose, also known as Ardha Matsyendrasana. Want to learn this pose?

4 minutes All levels English

Half Moon Pose

Tone your legs up in this balancing posture called the half moon pose (Ardha Chandrasana) that realigns your hips and sacral spine. Want to learn this pose?

7 minutes All levels English

Yoga Handstand

Learn how to do a Yoga Handstand. Think of Handstand as an upside-down Mountain Pose. This posture gives an exceptional relief to the back after backbends.

5 minutes All levels English

Happy Baby Pose

Learn how to do Happy Baby Pose. Relax your hip joints and align your lower back in Happy Baby Pose, also known as Ananda Balasana. Want to learn this pose?

5 minutes All levels English

Head To Knee Pose

Learn how to do Head to Knee Pose (Janu Sirsasana). A great twist that opens the hips, hamstrings and stretches the back. Want to learn this pose?

5 minutes All levels English

High Lunge Pose

Learn how to do High Lunge Pose (Ardha Virabhadrasana). Soothe your back and hips by extending your hip flexors in the High Lunge Pose. Want to learn this pose?

5 minutes All levels English

Legs Up The Wall Pose

Legs-Up-The-Wall Pose is the panacea of yoga asanas. Learn how to do this pose, the benefits, variations, and partnering in this lesson. Want to learn this pose?

6 minutes All levels English

Locust Pose

Salabhasana or Locust Pose is the safest way to prepare yourself for backbends. This mild backbend builds the core strength you will need to protect your back in deeper backbends.

5 minutes All levels English

Lotus Pose

For perfect posture while meditating, sit in Lotus Pose (Padmasana). It lines up all the yogic energy centers in your spine to help you relax your mind while remaining fully alert.

5 minutes All levels English

Shoulder Pressing Pose

Learn the Shoulder-Pressing Pose, also known as Bhujapidasana, when you are beginning to learn arm balances and feel comfortable in Bakasana. Want to learn?

5 minutes All levels English

Low Lunge Pose

The Low Lunge Pose, or Anjaneyasana, is excellent for opening the chest and stretching out the thighs and groins. It often appears in the Sun Salutation sequence of poses.

5 minutes All levels English

Monkey Pose

With steady practice of Monkey Pose (Hanumanasana), you will open the groins and hamstrings enough to make every other sitting pose seem easy. Want to learn?

5 minutes All levels English

Mountain Pose

Mountain Pose (Tadasana) is the foundation for every other standing pose in yoga. Mastering this pose teaches you how to stand properly in everyday life. Want to learn?

5 minutes All levels English

Noose Pose

The Noose Pose, also known as Pasasana, takes its name from the way the arms encircle and tighten around your legs like the noose of a rope. Want to learn?

3 minutes All levels English

Plank Pose

While you may hate how challenging it is to hold Plank Pose (Phalakasana), you will love how many benefits it gives to strengthen your core. Want to learn?

5 minutes All levels English

Plow Pose

Plow Pose (Halasana) is exceptional for reducing lower back pain and helping you get a good night's rest. Want to learn the plow pose?

5 minutes All levels English

Sage Koundinya I

Eka Pada Koundinyasana I, the pose dedicate to Sage Koundinya, is an arm-balancing twist that requires lots of sagely qualities to master. Want to learn this pose?

5 minutes All levels English

Sage Marichi's Pose

The first variation of Sage Marichi's Pose, also known as Marichyasana I, will work your core and relieve aching shoulders. Want to learn this pose?

5 minutes All levels English

Reclining Bound Angle Pose

Supta Baddha Konasana or Reclining Bound Angle Pose is great for yoga practitioners of every level to ease the back, hips and groins. Want to learn this pose?

5 minutes All levels English

Reclining Hand-to-Big-Toe Pose

For lower back pain and stiff hamstrings, nothing beats Reclining Hand-to-Big-Toe Pose, also known as Supta Padangusthasana. Want to learn this pose?

5 minutes All levels English

Revolved Triangle Pose

Revolved Triangle Pose (Parivrtta Trikonasana) is the counterpose to Trikonasana. This pose will open your hamstrings and loosen your hips to prepare you for advanced forward bends.

6 minutes All levels English

Revolved Head to Knee Pose

The Revolved Head-To-Knee Pose (Parivrtta Janu Sirsasana) is a combination of a forward bend and a deep twist that relieves aching backs, hips and oblique muscles.

6 minutes All levels English

Reclining Hero Pose

Learn how to do the Reclining Hero Pose (Supta Virasana). Get more benefits out of Virasana by laying back in this pose for a deeper stretch of your thighs and ankles.

6 minutes All levels English

Scale Pose

To build strength in your wrists, arms and core muscles, learn the powerful arm balance known as Tolasana, or Scale Pose. Want to learn this pose?

6 minutes All levels English

Side Reclining Leg Lift Pose

Recline on your side for this leg lift, also known as Anantasana, that stretches the legs and hips while working your belly. Want to learn this pose?

5 minutes All levels English

Feathered Peacock Pose

Everyone's favorite forearm or elbow balance, Pincha Mayurasana is the Feathered Peacock Pose that is excellent for toning your arms. Want to learn this pose?

5 minutes All levels English

Pyramid Pose

Pyramid Pose (Parsvottanasana), also known as Intense Side Stretch Pose, is a stretch to add to your routine if you sit for long periods of time. Want to learn this pose?

6 minutes All levels English

Crescent Lunge Pose

Learn the Crescent Pose (Anjaneyasana), also known as High Lunge. The back of your body takes the shape of a crescent moon as you open your shoulders and reach up.

6 minutes All levels English

Heron Pose

The Heron Pose (Krounchasana) is one of the most-intense hamstring stretches you can do. It takes practice, but is one of the most beneficial poses for your legs.

6 minutes All levels English

Hero Pose

Virasana, also known as Hero Pose, relieves tension in tired legs. It is also the best pose for readjusting the ligaments in your knees and ankles. Want to learn?

6 minutes All levels English

Peacock Pose

The Peacock Pose (Mayurasana), is an intense arm balance that helps you develop core strength. Some also call the peacock the symbol of immortality and love. Want to learn?

5 minutes All levels English

Staff Pose

This "straightforward" Staff Pose (Dandasana) can be more challenging than it looks. This posture will give you the strength to improve your posture. Want to learn this pose?

4 minutes All levels English

Seated Forward Bend Pose

Paschimottanasana is an extreme Seated Forward Bend that you fold over into when you need to unwind from a stressful day. Want to learn this pose?

6 minutes All levels English

Four Limbed Staff Pose

Perfect your traditional Sun Salutation sequence by working on the Four-Limbed Staff Pose, also known as Chaturanga Dandasana. Want to learn this pose?

6 minutes All levels English

Revolved Side Angle Pose

The Revolved Side Angle Pose is also known as Parivrtta Parsvakonasana. It increases your flexibility in the hips and lower back. Want to learn this pose?

6 minutes All levels English

Wild Thing Pose

Nicknamed the Wild Thing Pose (Camatkarasana), practicing this back-bending posture helps bring joy to your heart by greatly expanding your chest. Want to learn?

4 minutes All levels English

Side Crow Pose

The Side Crow (Crane) Pose, also known as Parsva Bakasana, will test the strength of your oblique muscles, hips and shoulders. Want to learn this pose?

4 minutes All levels English

Side Plank Pose

Side Plank Pose (Vasisthasana) is the first balancing pose to master after you learn the traditional Plank Pose. This pose gives you great arm and core strength.

4 minutes All levels English

Sphinx Pose

Sphinx Pose, also known as Ardha Bhujangasana, is one of the very first backbends to learn before moving on to other more-challenging backbends. Want to learn?

4 minutes All levels English

Tree Pose

Learn how to do Tree Pose (Vrksasana), and discover the benefits and variations. Want to learn this pose?

5 minutes All levels English

Supported Headstand (Sirsasana)

Learn how to do Supported Headstand (Sirsasana), and discover the benefits and variations. Want to learn this pose?

5 minutes All levels English

Standing Split

Learn how to do Standing Split (Urdhva Prasarita Eka Padasana), and discover the benefits. Want to learn this pose?

5 minutes All levels English

Supported Shoulderstand

Learn how to do the Supported Shoulderstand (Salamba Sarvangasana), and discover the benefits. Want to learn this pose?

5 minutes All levels English

Standing Half Forward Bend

Learn how to do Standing Half Forward Bend (Ardha Uttanasana), and discover the benefits. Want to learn this pose?

5 minutes All levels English

Upward Plank Pose

Learn how to do the Upward Plank Pose (Purvottanasana), and discover the benefits. Want to learn this pose?

5 minutes All levels English

Upward Facing Two Foot Staff Pose

Learn how to do the Upward Facing Two-Foot Staff Pose (Dwi Pada Viparita Dandasana), and discover the benefits. Want to learn this pose?

5 minutes All levels English

Wheel Pose

Learn how to do the Wheel Pose | Upward Bow (Urdhva Dhanurasana), and discover the benefits. Want to learn this pose?

3 minutes All levels English

Upward Salute Pose

Learn how to do the Upward Salute Pose (Urdhva Hastasana), and discover the benefits step-by-step. Want to learn this pose?

3 minutes All levels English

Upward Facing Dog Pose

Learn how to do the Upward-Facing Dog Pose (Urdhva Mukha Svanasana), and discover the benefits. Want to learn this pose?

3 minutes All levels English

Warrior I Pose

Learn how to do the Warrior I Pose (Virabhadrasana I), and discover the benefits step-by-step. Want to learn this pose?

3 minutes All levels English

Warrior II Pose

Learn how to do the Warrior II Pose (Virabhadrasana II), and discover the benefits step-by-step. Want to learn this pose?

3 minutes All levels English

Warrior III Pose

Learn how to do the Warrior III Pose (Virabhadrasana III), and discover the benefits step-by-step. Want to learn this pose?

3 minutes All levels English

Wide-Angle Seated Forward Bend

Learn how to do the Wide-Angle Seated Forward Bend (Upavistha Konasana), and discover the benefits step-by-step. Want to learn this pose?

3 minutes All levels English

Easy Pose

Although the name Easy Pose suggests it's the simplest pose of all, Sukhasana takes time to become easy if your hips are stiff from sitting in chairs all day.

5 minutes All levels English

Gate Pose

Learn how to do the Gate Pose (Parighasana), and discover the benefits step-by-step. Want to learn this pose?

5 minutes All levels English

Wide Legged Forward Fold

Learn how to do the Wide Legged Forward Fold (Prasarita Padottanasana), and discover the benefits step-by-step. Want to learn this pose?

5 minutes All levels English

Dancer Pose

Natarajasana, or Lord of the Dance Pose (Dancer Pose), is a posture that requires lots of preparation to master. Want to learn this yoga pose step-by-step?

5 minutes All levels English

One-Legged King Pigeon Pose

The One-Legged King Pigeon Pose, or Eka Pada Rajakapotasana, is an excellent backbend for opening the hips, hamstrings and groins. Want to learn this pose?

5 minutes All levels English

One-Legged King Pigeon Pose II

Learn how to do the One-Legged King Pigeon Pose II (Eka Pada Rajakapotasana II), and discover the benefits step-by-step. Want to learn this pose?

5 minutes All levels English

Marichi's Pose

The Marichi's Pose (Marichyasana III) is wonderful for stretching out tension in the entire back, opening the shoulders and exercising the abdominals. Want to learn?

5 minutes All levels English

Fire Log Pose

The Fire Log Pose, or Agnistambhasana, is an excellent stretch for targeting the piriformis muscles where sciatic pain originates. Want to learn the Fire Log Pose?

5 minutes All levels English

Standing Forward Bend

The popular Standing Forward Bend known as Uttanasana is an excellent warmup for inversions that will awaken your hamstrings and relax an overstimulated mind.

5 minutes All levels English

Pose Dedicated to the Sage Koundinya II

This pose gives an intense workout to the belly and back. Dedicated to the Sage Koundinya, this second variation is an even more strenuous strengthener for your arms and wrists.

5 minutes All levels English

Yoga Poses: Q & A

How many yoga poses are there?

In several classic texts on yoga, it has been mentioned that the Hindu deity Lord Shiva taught 8,400,000 asanas, out of which 84 are preeminent, and 32 are useful in the world of mortals.

How many hatha yoga poses are there?

Hatha ratnavali, a 17th-century text that states Hatha yoga consists of ten mudras, eight cleansing methods, nine kumbhakas and 84 asanas. The text is also notable for dropping the nadanusandhana (inner sound) technique.

How long to hold yoga poses?

In general, you need to hold each yoga pose for around 10-12 breaths. With practice, you can work your way up to 30 breaths. This will help you hold the yoga pose for around 3 minutes. It's reccomended to count the time in breaths instead of minutes, for example, one breath is one deep inhalation followed by complete exhalation.

How to breathe while doing yoga poses?

These five guidelines should be applied to all yoga practices.

1. Inhale while opening the front of your body.
2. Exhale when compressing the front of your body.
3. Don't move if your breath gets suspended after inhalation.
4. Only move during breath suspension if it’s following an exhalation.
5. Always breathe deeply and effortlessly.

How many yoga poses should I do a day?

You can benefit from as little as 15 minutes of yoga practice which is around 5 poses per day. For those who are already quite active, doing yoga at least once or twice per week is recommended. For experienced practitioners, doing yoga every day is not uncommon.

What are the most popular yoga poses?

Here's the 10 most popular yoga poses:

1. Pigeon Pose
2. Child's Pose
3. Crow Pose
4. Cobra Pose
5. Tree Pose
6. Warrior Pose
7. Happy Baby Pose
8. Camel Pose
9. Boat Pose
10. Triangle Pose