If you're new to yoga, start with these 10 basic asanas (poses). As you build strength, flexibility, and endurance, you can add more challenging asanas to your practice.

2. If you're new to yoga,
start with these 10
basic asanas (poses). As
you build strength,
flexibility, and
endurance, you can
add more challenging
asanas to your
practice.

4. Mountain pose may look easy,
but it's actually one of the
most difficult poses to master.
The key is to find the perfect
balance between effort and
ease.
Stand with your feet together
and your arms at your sides.
Take a deep breath in and as
you exhale, soften your knees
and lengthen your spine. Draw
your shoulders down your
back and lift your chin
slightly.
Engage your core muscles and
imagine a string pulling you
up from the crown of your
head. Stay in this pose for 5-10
breaths.
1. Mountain Pose
(Tadasana)

6. Downward facing dog is a
classic yoga pose that
stretches and strengthens the
entire body.
Start on your hands and knees
with your palms flat on the
ground and your fingers
spread wide. Bring your knees
hip-width apart and tuck your
toes under.
As you exhale, lift your hips up
and back, straightening your
legs and pushing your heels
into the ground. Keep your
head between your arms and
your gaze directed toward
your navel.
Hold the pose for 5-10 breaths
before returning to your
starting position.
2. Downward Facing
Dog (Adho Mukha
Svanasana)

8. Cobra pose is a gentle
backbend that helps to open
up the chest and shoulders.
It's a great pose for beginners
because it can be done with
the help of props.
Lie on your stomach with your
legs hip-width apart and your
hands flat on the ground
beside you. As you inhale, lift
your head, chest, and
shoulders off the ground.
Keep your elbows close to your
body and your gaze directed
forward. Hold the pose for 5-10
breaths before lowering back
down to the ground.
3. Cobra Pose
(Bhujangasana)

10. Cat-cow pose is a gentle flow
between two yoga poses. It
warms up the spine and
prepares the body for more
challenging asanas.
Start on your hands and knees
with your palms flat on the
ground and your knees hip-
width apart. As you inhale, lift
your head and tailbone and
arch your back.
As you exhale, round your
spine and tuck your chin to
your chest. Continue
alternating between these two
poses for 5-10 breaths.
4. Cat-Cow Pose
(Marjaryasana-
Bitilasana)

12. Warrior I pose is a standing
pose that strengthens the legs
and opens up the hips and
chest.
Start in mountain pose with
your feet together. Step your
left foot back about four feet
and turn your left foot out at a
45-degree angle.
Bend your right knee until it’s
over your right ankle and
align your left hip over your
left ankle. Raise your arms
over your head and gaze up at
your hands.
Hold the pose for 5-10 breaths
before lowering your arms
and stepping your left foot
back to mountain pose.
Repeat on the other side.
5. Warrior I Pose
(Virabhadrasana I)

14. Triangle pose is a standing pose
that stretches the legs, hips, and
chest. It also helps to improve
balance and concentration.
Start in mountain pose with
your feet together. Step your left
foot back about four feet and
turn your left foot out at a 90-
degree angle.
Extend your arms out to the
sides and hinge at your hips to
lower your torso down to the
right, bringing your right hand
to the ground beside your right
foot.
Reach your left hand up to the
sky, keeping your shoulders
down and your gaze directed
forward. Hold the pose for 5-10
breaths before returning to
mountain pose and repeating
on the other side.
6. Triangle Pose
(Trikonasana)

16. Half camel pose is a
backbending pose that
stretches the front of the body
and strengthens the back. It's
a great pose for beginners
because it can be done with
the help of props.
Start on your knees with your
palms flat on the ground in
front of you. Place a yoga
block under your right hand
and press into it to lift your
torso up.
Reach your left hand behind
you and place it on your lower
back. Arch your back and gaze
up at the sky. Hold the pose
for 5-10 breaths before
releasing and repeating on the
other side.
7. Half Camel Pose
(Ardha Ustrasana)

18. Seated forward bend pose is a
deep forward fold that
stretches the hamstrings and
lower back. It's a great pose
for beginners because it can
be done with the help of props.
Start in a seated position with
your legs extended in front of
you and your palms flat on the
ground beside you. As you
exhale, hinge at your hips and
fold forward, bringing your
torso over your legs.
Reach your hands toward your
feet and let your head hang
down. Hold the pose for 5-10
breaths before releasing and
returning to a seated position.
8. Seated Forward
Bend Pose
(Paschimottanasana)

20. Child's pose is a restorative
pose that stretches the back
and shoulders. It's a great
pose for beginners because
it's easy to do and can be done
with the help of props.
Start on your hands and knees
with your palms flat on the
ground and your knees hip-
width apart. As you exhale,
lower your torso down to the
ground and bring your
forehead to rest on the
ground.
Extend your arms out in front
of you and let your whole body
relax. Hold the pose for 5-10
breaths before release and
returning to a seated position.
9. Child's Pose
(Balasana)

22. Corpse pose is a restorative
pose that allows the whole
body to relax and the mind to
quiet. It's a great pose for
beginners because it's easy to
do and doesn't require any
props.
Start by lying on your back
with your legs extended and
your arms at your sides. Close
your eyes and let your whole
body relax.
Allow your breath to flow
naturally and focus on the
sensations of your body. Stay
in this pose for 5-10 minutes.
10. Corpse Pose
(Savasana)

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