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17 yoga for beginners to support build a sturdy foundation
Jun
Writer and health editor
Writer and health editor
Kristine is a writer, editor and editorial consultant who lives in Long Beach, California.
Image by Andreas von Scheele
June 2, 2025
If you are completely novel for yoga, hello! This is a pretty practice that combines breath, meditation and movement-who can do miracles for your well-being.
Regardless of whether you are attracted by yoga for physical, mental or spiritual benefits, the basic understanding of common attitudes can make your practice much smoother.
Although there are many types of yoga, in every practice you will see a number of similar standard items.
Below we have compiled 17 basic yoga positions – both from their English and Sanskrit names – presented by Phyllcia Bonno and Juani Kocher yoga instructors.
The flow through these poses to familiarize your body and mind with each of them, and will certainly become the second nature in the blink of an eye.
1.
Mountain pose (Tadasana)
- Stand up high and let your arms go back.
- Feel ground when your crown stretches towards heaven.
- Take a deep breath; Reach your hands up.
2.
Fold forward (Uttanasana)
- Stand up high and your hands reach into the sky.
- When you breathe, wrap the hips and fold the upper body forward, tilting your knees if necessary.
- Inhabit and get in half the lifting. Then exhale and lower back.
3.
Beyond the child (Balasana)
- Sit back on the heels from the table position.
- Open your knees. Reach and expand the fingertips forward, allowing your chest to rest on the mat.
4.
Cat (Chakravakasana)
Image by MBG Artistic / Mbg inventive
- Put your hands on the mat, entering the tablet position.
- When you inhale, bring your stomach towards the ground, bend your back and let your eyes look.
- Exhale when curling and laping of the spine, bringing a look towards the navel.
5.
Downward Dog (Adho Mukha svanasana)
- Go to the position of the board on the mat.
- Inhaul when you wrap your hips and lift them high, entering the position down.
- Place the soles of the feet and hands, allowing the hip to be the highest point. You can also heat your dog here by lifting one heel and then the other.
6.
Board (Phalakasana)
- Put your hands and feet on the mat, rising so that the arms are placed above the wrists.
- Take your core and stick to a few breaths.
7.
Chratyanga (CHATURYANGA DANDASANA)
- Enter your board, engaging the core to stabilize the body.
- Slowly bend your elbows, hug them towards the ribs and lower them to the mat.
8.
Chratyanga (CHATURYANGA DANDASANA)
- Start by lying on your stomach.
- Pass in, press your hands into the ground and the pushing chest forward.
- Experience when you slowly free yourself back to the mat.
9.
Snake (Bhujangasana)
Image by MBG Artistic / Mbg inventive
- Start by lying on your stomach.
- Put your hands under your arms. Attract your elbows to your body.
- Keeping the elbows bent, lift your chest. Slowly lower to the mat.
10.
Low Longe (Anjaaneyasana)
Image by MBG Artistic / Mbg inventive
- Place one foot between your hands on the mat. Put the other knee to the ground.
- Raise the vertical position, with your hands resting on the front thigh.
- Stretch your hands, reaching them to heaven.
11.
Crescent Lunge (Ashta Chandrasana)
- Bring one foot between your hands, keeping the other leg rearwards.
- Place the front foot and lift it on your back.
- Slowly get up in a high throw, increasing your arms above your head and holding your eyes in front of you.
12.
Warrior 1 (Virabhadrasana I)
- Turn the back foot down from the high throw and lift the torso, entering the warrior 1.
- Bend your front knee and lift your arms towards the sky.
13.
Warrior 2 (Virabhadrasana II)
- Turn your back from a high throw and open your body to the side. Your back foot should be slightly rotated. Your front knee should be just above the ankle.
- Stretch your hands vigorously in opposite directions, keeping a tender look at the fingertips.
14.
Composed warrior (Viparita Virabhadrasana)
- With Warrior 2 Pose, turn the front hand, lower your left hand behind and let her rest at the back of the left thigh.
- Holding the appropriate biceps at the ear, it reaches the shoulder backward. Gently bend your spine, staring at the fingertips.
15.
Triangle (Utthita Trikonasana)
- Strengthen the front leg from a serene warrior.
- Give your hands to the “T” position, then move your body forward and drive your right hand to rest on your right foot or shave.
- Pick up your left arm towards the sky.
16.
Beyond trees (Vrksansana)
- Start in a standing position.
- Earth with his left foot. Bend your right knee and put your right foot to the left ankle, bottom of the leg or thigh (whatever you prefer).
- Stretch your hands to the sky or bring your hands to the center of the heart.
17.
Pigeon (Kapotanana)
- Start in position down and then reach the right foot to the sky.
- Bend your knee and put it in the queue with your right arm. Give the right foot to the left and let the shin relax on the ground.
- Put the back leg on the mat and lift your chest.
- Hold your breath and then slowly lower your torso to the ground to make up your right leg.
- You have the opportunity to bring forehead to the mat.
- Hold as many breaths as you want, then peel your body back. Return to the dog down and then repeat on the opposite side.
