Poses
Downward Dog
Adho Mukha Svanasana
Sit on your heels, lower your head on the mat, stretch your arms forward. Go to the table pose. Push with your hands and straighten your legs. Extend your pelvic bones up and heels down. Let your head hang freely, stretch your waist.
Forward Bend
Uttanasana
Stand up straight, keep your back straight too. Bend your legs a little. Start bending forward to your legs, moving your stomach towards your thighs. When it becomes impossible to keep your back straight, lower your head and grab your legs with your hands. Let your head hang freely.
Chair Pose
Utkatasana
Learn the basics of yoga and what you need to get started. Start with poses and move on to sequences. There is no right way of doing yoga and it is best to find what works for you. Once you learn the basics, you can find what speaks to your mind, body, and spirit.
Seated Twist
Ardha Matsyendrasana
Sit down, your legs straight in front of you. Move your right foot behind your left knee. Bend your left leg and lay it on the mat so that your left foot is next to your right thigh. Press your right hand against the floor behind your back. Press your left elbow against your right leg and twist to the right.
Child's Pose
Balasana
Sitting on your heels, lower your head on the mat. Put your arms alongside your legs, under your forehead, or extended forward on the ground. Relax and close your eyes. This is a great pose for meditation and relaxation.
Bridge Pose
Setu Bandhasana
Lying on your back, bend your legs and put your feet at your hips’ width. Lift your pelvis and hips, trying to move on to your shoulders. Put your arms along your legs with your palms facing down, or clasp your hands under your body on the floor.
More Yoga Poses
Yoga.com, Yoga Basics, Yoga Journal
Learn beginners' yoga poses with these step-by-step, in-depth instructions. Start with an understanding of proper alignment to reduce your risk of injury and build a safe foundation for more advanced asanas to come.