Yoga Poses
Discover some of the most common yoga poses that will elevate your practice to new heights. This comprehensive guide details how to perform each pose correctly, with modifications to suit all levels, arranged from easiest to most difficult. Whether you're a beginner or an experienced yogi you'll find the confidence to deepen your practice and enhance your well-being. Embrace the journey of yoga with clarity and strength!
Mountain Pose
(Tadasana)
How to Do It:
Stand tall with your feet together, weight evenly distributed on both feet.
Engage your thighs, lift your chest, and relax your shoulders.
Reach your arms overhead, palms facing each other.
Hold for several breaths, grounding through your feet.
STRETCHES: Shoulders, chest, spine
STRENGTHENS: Legs, core, posture muscles
MODIFICATIONS: Stand with feet wider apart for better balance, or sit in a chair to maintain the posture.
Child's Pose
(Balasana)
How to do it:
Kneel on the floor
Sit back on your heels
Stretch your arms forward on the mat.
Lower your torso, resting your forehead on the ground.
STRETCHES: Lower back, hips, knees, shoulders
STRENGTHENS: Gentle activation of lower back muscles
MODIFICATIONS: Place a bolster under your chest or forehead, or use a blanket under your knees.
Cat-cow stretch
(Marjaryasana-Bitilasana)
How to Do It:
Start on your hands and knees in a tabletop position.
As you inhale, arch your back (Cow Pose) and look up, letting your belly drop.
As you exhale, round your back (Cat Pose) and tuck your chin towards your chest. Repeat for several breaths.
STRETCHES: Spine, neck, chest, abdomen
STRENGHTENS: Core, back
MODIFICATIONS: Use a chair for seated Cat-Cow or keep movements smaller if there is back pain.
seated forward fold
(Paschimottanasana)
How to Do It:
Sit with your legs extended straight in front of you.
Inhale to lengthen your spine, then exhale and hinge forward from your hips, reaching for your feet. Keep your spine long as you fold.
Stop where your body allows and focus on deepening the fold with each exhale.
STRETCHES: Hamstrings, lower back, spine
STRENGTHENS: Spine (lengthens)
MODIFICATIONS: Use a strap around your feet or sit on a folded blanket to raise the hips.
Bridge Pose
(Setu Bandhasana)
How to Do It:
Lie on your back with your knees bent and feet hip-width apart.
Press your feet into the ground as you lift your hips toward the ceiling.
Keep your thighs parallel and interlace your fingers under your back.
Hold for a few breaths, then gently lower your hips back to the floor.
STRETCHES: Chest, neck, spine, hips
STRENGHTENS: Glutes, hamstrings, back
MODIFICATIONS: Place a block under the sacrum for support, or keep hips lower to reduce strain.
Cobra Pose
(Bhujangasana)
How to Do It:
Lie face down with your hands under your shoulders and elbows close to your body.
Inhale and gently lift your chest, keeping your hips on the mat.
STRETCHES: Chest, shoulders, abdomen
STRENGTHENS: Spine, glutes, arms
MODIFICATIONS: Keep elbows bent in a low cobra or rest forearms on the mat for Sphinx Pose.
Downward-Facing Dog
(Adho Mukha Svanasana)
How to Do It:
Start on your hands and knees with wrists aligned under shoulders and knees under hips.
Tuck your toes and lift your hips up and back, straightening your legs.
Press your heels toward the floor and relax your head between your arms
STRETCHES: Hamstrings, calves, shoulders, spine
STREGNTHENS: Arms, shoulders, core, legs
Modifications: Bend knees slightly or perform the pose with hands on a chair or wall.
Low Lunge
(Anjaneyasana)
How to Do It:
From a tabletop position, step one foot forward between your hands, stacking your knee over your ankle.
Lower your back knee to the floor, and as you inhale, lift your torso and reach your arms overhead.
Lengthen through your spine and breathe deeply.
STRETCHES: Hips, groin, quadriceps
STRENGHTENS: Legs, core, glutes
Modifications: Place a blanket under the back knee for comfort, or use blocks under your hands for support.
Warrior I
(Virabhadrasana I)
How to Do It:
Step one foot forward and bend your front knee, stacking it over your ankle.
Keep your back leg straight and press the outer edge of your back foot into the mat.
Inhale and raise your arms overhead, gazing forward or up.
Square your hips toward the front of the mat as much as possible.
STRETCHES: Hips, chest, shoulders
STRENGTHENS: Legs, glutes, core, arms
MODIFICATIONS: Shorten the stance or keep hands on hips instead of raising arms overhead.
Warrior II
(Virabhadrasana II)
How to Do It:
Step one foot forward and bend your front knee.
Keep your back leg straight, with the back foot angled slightly inward.
Extend your arms parallel to the ground, with your gaze over the front fingertips.
Keep your shoulders relaxed and your hips open.
STRETCHES: Inner thighs, hips, shoulders
STRENGHTENS: Legs, glutes, core, arms
MODIFICATIONS: Shorten the stance or rest hands on hips instead of extending arms.
Triangle pose
(Trikonasana)
How to Do It:
Stand with your feet wide apart. Turn your front foot out and your back foot slightly inward.
Extend your arms parallel to the ground, then reach forward with your front hand and tilt your torso, bringing your front hand to your shin, ankle, or the floor.
Extend your other arm toward the ceiling and gaze upward.
STRETCHES: Hamstrings, hips, chest, spine
STRENGHTENS: Legs, core, back
MODIFICATIONS: Use a block under your hand or shorten your stance to make it more accessible.
half moon pose
(Ardha Chandrasana)
How to Do It:
From Triangle Pose, bend your front knee and shift your weight onto your front foot.
Lift your back leg parallel to the ground and reach your front arm toward the floor (or block) while extending your top arm toward the ceiling. Keep your gaze steady to help with balance.
STRETCHES: Hamstrings, calves, chest, shoulders, hips
STRENGHTENS: Legs, core, ankles, glutes, spine
MODIFICATIONS: Use a block under your lower hand for extra support, or practice against a wall to help with balance.
plank pose
(Phalakasana)
How to Do It:
Begin in a push-up position with your hands under your shoulders and your body in a straight line from head to heels.
Engage your core, avoid sagging your hips, and keep your gaze slightly forward.
Hold for several breaths.
STRETCHES: Chest, shoulders
STRENGTHES: Core, shoulders, arms, legs
MODIFICATIONS: Lower knees to the ground for support, or perform the pose with hands on a wall.
chair pose
(Phalakasana)
How to Do It:
Stand with your feet together. Inhale, raise your arms overhead, and as you exhale, bend your knees, lowering your hips as if sitting in a chair.
Keep your weight in your heels and lengthen through your spine, holding the pose for several breaths.
STRETCHES: Shoulders, chest
STRENGHTENS: Quads, glutes, core
MODIFICATIONS: Place a block between the thighs for support or sit back toward a chair or a wall for support, or lower into only a slight bend at the knees.
tree pose
(Vrksasana)
How to Do It:
Stand on one leg and bring the sole of your other foot to your inner thigh, shin, or ankle (avoiding the knee joint).
Press your hands together at your chest or raise them overhead.
Focus on a point in front of you to help with balance.
STRETCHES: Hips
STRENGHTHENS: Legs, core, ankles
MODIFICATIONS: Keep toes on the ground with your heel against the opposite ankle for better balance.
boat pose
(Navasana)
How to Do It:
Sit on the floor with your legs extended in front of you.
Lean back slightly and lift your feet off the ground, keeping your knees bent or straightening them if possible.
Balance on your sitting bones and extend your arms forward parallel to the floor.
Keep your chest lifted and engage your core to maintain balance.
Hold for several breaths.
STRETCHES: Spine (lengthens)
STRENGHTENS: Core, hip flexors, spine
MODIFICATIONS: Keep feet on the ground or bend knees while lifting the shins parallel to the floor.
crow pose
(Bakasana)
How to Do It:
Start in a squat with your hands shoulder-width apart on the mat.
Bend your elbows slightly and place your knees on the backs of your upper arms.
Slowly shift your weight forward until your feet lift off the ground.
Focus on balancing on your hands with your gaze slightly forward.
STRETCHES: Upper back, inner thighs
STRENGTHENS: Arms, shoulders, core
MODIFICATIONS: Practice balancing with toes on a block or keep one foot on the ground while lifting the other.
pigeon pose
(Eka Pada Rajakapotasana)
How to Do It:
From a tabletop or Downward-Facing Dog, bring one knee forward behind your wrist, placing your shin on the floor and extending the other leg back.
Lower your hips toward the ground and either keep your torso upright or fold forward over your front leg.
Keep your back leg straight and squared to the mat.
STRETCHES: Hips, thighs, lower back
STRENGTHENS: Core (maintains stability)
MODIFICATIONS: Place a block or blanket under the front thigh or perform Supine Pigeon on your back.
wheel pose
(Urdhva Dhanurasana)
How to Do It:
From a tabletop or Downward-Facing Dog, bring one knee forward behind your wrist, placing your shin on the floor and extending the other leg back.
Lower your hips toward the ground and either keep your torso upright or fold forward over your front leg.
Keep your back leg straight and squared to the mat.
STRETCHES: Chest, shoulders, spine, hips
STRENGTHENS: Arms, legs, glutes, back
MODIFICATIONS: Perform Bridge Pose instead, or use blocks under your hands for extra support.
Headstand
(Sirsasana)
How to Do It:
To transition into Headstand from Crow Pose, begin in Crow Pose with your knees on your upper arms and feet lifted.
Lean forward, engaging your core and glutes to lift your legs upward.
As you push your legs up, keep your head lightly touching the mat, using your arms for support. Focus on balancing your weight as your legs extend overhead.
Hold for several breaths before lowering back down.
STRETCHES: Spine (lengthens)
STRENGTHENS: Core, arms, shoulders
MODIFICATIONS: Use a wall for support, or practice Dolphin Pose to build strength.