Beginner’s Yoga Poses

Here are some beginner-friendly yoga positions to help you ease into the awesome art of yoga

1. Mountain Pose

Sanskrit name: Tadasana
Benefits: Improves posture, sense of center, mental clarity; solid breathing exercise

How to: Simply stand—feet hip-width apart, weight spread evenly—with your arms at your sides. Then breathe slowly and deeply at an even pace, keeping your neck aligned with the rest of your spine. You can move your hands and arms as you focus; some people take a prayer position or reach up to the sky for a stretch.

2. Downward Facing Dog

Sanskrit name: Adho mukha svanasana
Benefits: Encourages full-body circulation; a great stretch for calves and heels

How to: Get on all fours with hands and knees shoulder-and-hips-width apart. Walk your hands forward and spread your fingers wide for stability. Curl your toes under and carefully press your hips upward so your body looks like an inverted V with your knees slightly bent. You can get a stronger stretch by keeping your heels on the floor; “walk your dog” by alternately pressing your heels down.

3. Warrior Pose

Sanskrit: Virabhadrasana
Benefits: Strengthens and stretches your legs and ankles

How to: Stand with your legs three to four feet apart. Turn out your right foot 90 degrees and your left foot in slightly. Keeping your shoulders down, extend your arms to the sides with your palms down. Lunge into your right knee 90 degrees; keep your knee over your foot and don’t let it go past your toes. Aim your focus over your hand for as long as you like then switch sides.

4. Tree Pose

Sanskrit name: Vriksasana
Benefits: Improves your balance; strengthens your thighs, calves, ankles, and spine

How to Take mountain pose. Then shift your weight onto your left leg. Keeping your hips facing forward, place the sole of your right foot inside your left thigh and find your balance. When you’re there, take a prayer position with your hands. To kick it up a notch, reach your arms up as you would in mountain pose. Be sure to repeat on the other side.

5. Bridge Pose

Sanskrit name: Setu bhanda
Benefits: Strengthens your chest, neck, and spine; great warm-up for more intense backbends

How to: Lie on the floor with your arms at your sides. With your knees bent, press your feet into the floor as you lift your hips. Then clasp your hands under your lower back and press your arms down for support. Lift your hips until they are parallel to the floor as you bring your chest to your chin. Rookie mode: try pillows under your head and/or hips.