Yoga 101: 7 Poses for Beginners

By the editors of FITNESS magazine

New to yoga? Try these basic yoga poses to get stronger and more flexible.

Related: Beat Stress, Weight Less: Calorie-Burning Yoga Workout



Mountain Pose

• Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.

• Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Related: More Beginner, Intermediate, and Advanced Yoga Poses

Downward Dog

• Start on all fours with hands directly under shoulders, knees under hips.

• Walk hands a few inches forward and spread fingers wide, pressing palms into mat.

• Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.

• Hold for 3 full breaths.

Related: QUIZ: Which Yoga Pose Are You?

Warrior

• Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.

• Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.

• Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.

• Switch sides and repeat.

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Tree Pose

• Stand with arms at sides.

• Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.

• Once balanced, bring hands in front of you in prayer position, palms together.

• On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.

• Lower and repeat on opposite side.

• Make it easier: Bring your right foot to the inside of your left ankle, keeping your toes on the floor for balance. As you get stronger and develop better balance, move your foot to the inside of your left calf.

Related: Find the Best Yoga Style for You

Bridge Pose

• Lie on floor with knees bent and directly over heels.

• Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.

• Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.

• Make it easier: Place a stack of pillows underneath your tailbone.

Related: 5-Minute Quickie: The Great Sex Yoga Workout

Triangle Pose

• Extend arms out to sides, then bend over your right leg.

• Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.

• Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.

• Turn your gaze toward the ceiling, and hold for 5 breaths.

• Stand and repeat on opposite side.

Related: Best Yoga Mats for Every Type of Yogi

Crow Pose

• Get into downward dog position (palms pressed into mat, feet hip-width apart) and walk feet forward until knees touch your arms.

• Bend your elbows, lift heels off floor, and rest knees against the outside of your upper arms. Keep toes on floor, abs engaged and legs pressed against arms. Hold for 5 to 10 breaths.

Related: Take the Crow Pose to the Next Level