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Beginner yoga poses

Learnable in a first class, with a version that works for most bodies.

Standing 15

Extended Triangle Pose● Trikoṇāsana Beginner · standing · 30–60 seconds Mountain Pose● Tāḍāsana Beginner · standing · 30–60 seconds Warrior II● Vīrabhadrāsana II Beginner · standing · 30–60 seconds Chair Pose Utkaṭāsana Beginner · standing · 30–60 seconds Equestrian Pose Aśva Sañcālanāsana Beginner · standing · 30–60 seconds Extended Side Angle Pose Utthita Pārśvakoṇāsana Beginner · standing · 30–60 seconds Five-Pointed Star Pose Utthita Tāḍāsana Beginner · standing · 30–60 seconds Gate Pose Parighāsana Beginner · standing · 30–60 seconds Goddess Pose Utkaṭa Koṇāsana Beginner · standing · 30–60 seconds Low Lunge Añjaneyāsana Beginner · standing · 30–60 seconds Prayer Pose Prārthanāsana Beginner · standing · 3–5 breaths Reverse Warrior Viparīta Vīrabhadrāsana Beginner · standing · 30–60 seconds Swaying Palm Tree Pose Tiryaka Tāḍāsana Beginner · standing · 5–8 slow rounds each side Upward Salute Ūrdhva Hastāsana Beginner · standing · 30–60 seconds Warrior I Vīrabhadrāsana I Beginner · standing · 30–60 seconds

Seated 12

Auspicious Pose Svastikāsana Beginner · seated · 1–4 minutes Bound Angle Pose Baddha Koṇāsana Beginner · seated · 1–3 minutes Easy Pose Sukhāsana Beginner · seated · 1–5 minutes Garland Pose Mālāsana Beginner · seated · 45–90 seconds Gracious Pose Bhadrāsana Beginner · seated · 1–3 minutes Half Frog Pose Ardha Maṇḍūkāsana Beginner · seated · 20–40 seconds each side Hero Pose Vīrāsana Beginner · seated · 1–4 minutes Lion Pose Siṃhāsana Beginner · seated · 4–6 rounds Seated Mountain Pose Parvatāsana Beginner · seated · 30–60 seconds Staff Pose Daṇḍāsana Beginner · seated · 30–60 seconds Thunderbolt Pose Vajrāsana Beginner · seated · 1–5 minutes Wide-Angle Seated Pose Upaviṣṭha Koṇāsana Beginner · seated · 1–2 minutes

Forward bends 9

Seated Forward Bend● Paścimottānāsana Beginner · forward bends · 1–3 minutes Bound Angle Forward Fold Uttāna Baddha Koṇāsana Beginner · forward bends · 1–3 minutes Cross-Legged Forward Fold Adho Mukha Sukhāsana Beginner · forward bends · 1–2 minutes each side Downward-Facing Hero Pose Adho Mukha Vīrāsana Beginner · forward bends · 1–3 minutes Half Standing Forward Bend Ardha Uttānāsana Beginner · forward bends · 15–30 seconds Head-to-Knee Pose Jānu Śīrṣāsana Beginner · forward bends · 1–2 minutes each side Standing Forward Bend Uttānāsana Beginner · forward bends · 45–90 seconds Supported Seated Forward Bend Sālamba Paścimottānāsana Beginner · forward bends · 3–5 minutes Wide-Legged Standing Forward Bend Prasārita Pādottānāsana Beginner · forward bends · 45–90 seconds

Backbends 16

Bridge Pose● Setu Bandha Sarvāṅgāsana Beginner · backbends · 30–60 seconds, 2–3 rounds Cobra Pose● Bhujaṅgāsana Beginner · backbends · 15–30 seconds, 2–3 rounds Cat Pose Mārjaryāsana Beginner · backbends · 8–12 rounds with Cow Cow Pose Bitilāsana Beginner · backbends · 8–12 rounds with Cat Easy Bow Pose Sarala Dhanurāsana Beginner · backbends · 15–30 seconds, 2 rounds Half Camel Pose Ardha Uṣṭrāsana Beginner · backbends · 20–40 seconds Half Locust Pose Ardha Śalabhāsana Beginner · backbends · 10–15 seconds each side, 2–3 rounds Locust Pose Śalabhāsana Beginner · backbends · 10–20 seconds, 3 rounds Melting Heart Pose Anāhatāsana Beginner · backbends · 1–2 minutes Raised Arms Pose Hasta Uttānāsana Beginner · backbends · 2–3 breaths Reverse Tabletop Pose Ardha Pūrvottānāsana Beginner · backbends · 20–30 seconds, 2 rounds Snake Pose Sarpāsana Beginner · backbends · 10–20 seconds, 3 rounds Sphinx Pose Sālamba Bhujaṅgāsana Beginner · backbends · 1–3 minutes Standing Backward Bend Ardha Cakrāsana Beginner · backbends · 2–4 breaths, 2 rounds Tiger Pose Vyāghrāsana Beginner · backbends · 6–10 rounds each side Twisting Cobra Pose Tiryaka Bhujaṅgāsana Beginner · backbends · 5–8 slow rounds each side

Twists 7

Bharadvaja's Twist I Bharadvājāsana I Beginner · twists · 30–60 seconds each side Easy Seated Twist Parivṛtta Sukhāsana Beginner · twists · 5–8 breaths each side Revolved Staff Pose Parivṛtta Daṇḍāsana Beginner · twists · 5–8 breaths each side Simple Seated Twist Vakrāsana Beginner · twists · 30–60 seconds each side Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side Supine Spinal Twist Supta Matsyendrāsana Beginner · twists · 60–120 seconds each side Thread the Needle Pose Parivṛtta Bālāsana Beginner · twists · 60–90 seconds each side

Inversions 3

Downward-Facing Dog Pose● Adho Mukha Śvānāsana Beginner · inversions · 45–90 seconds Extended Puppy Pose Uttāna Śiśosana Beginner · inversions · 60–120 seconds Legs-Up-the-Wall Pose Viparīta Karaṇī Beginner · inversions · 5–10 minutes

Balance 5

Tree Pose● Vṛkṣāsana Beginner · balance · 20–45 seconds each side Dolphin Plank Pose Makara Adho Mukha Śvānāsana Beginner · balance · 20–45 seconds Eight-Limbed Pose Aṣṭāṅga Namaskāra Beginner · balance · 1 breath in a flow, or 3–5 breaths held Half Side Plank Ardha Vasiṣṭhāsana Beginner · balance · 30–60 seconds each side Plank Pose Phalakāsana Beginner · balance · 20–45 seconds

Restorative 21

Child's Pose● Bālāsana Beginner · restorative · 2–5 minutes Corpse Pose● Śavāsana Beginner · restorative · 5–15 minutes Constructive Rest Supta Tāḍāsana Beginner · restorative · 5–15 minutes Crocodile Pose Makarāsana Beginner · restorative · 3–8 minutes Flapping Fish Pose Matsya Krīḍāsana Beginner · restorative · 3–6 minutes each side Happy Baby Pose Ānanda Bālāsana Beginner · restorative · 1–3 minutes Hare Pose Śaśāṅkāsana Beginner · restorative · 2–5 minutes Kneeling Rest Pose Praṇāmāsana Beginner · restorative · 2–5 minutes Knees-to-Chest Pose Pavanamuktāsana Beginner · restorative · 1–3 minutes Motionless Reclining Pose Niḥspanda Bhāva Beginner · restorative · 10–20 minutes Reclining Bound Angle Pose Supta Baddha Koṇāsana Beginner · restorative · 5–10 minutes Reclining Easy Pose Supta Sukhāsana Beginner · restorative · 5–10 minutes Reclining Hand-to-Big-Toe Pose Supta Pādāṅguṣṭhāsana Beginner · restorative · 1–3 minutes each side Relaxed Staff Pose Śithila Daṇḍāsana Beginner · restorative · 5–15 minutes Reversed Corpse Pose Advāsana Beginner · restorative · 3–8 minutes Stick Pose Yaṣṭikāsana Beginner · restorative · 5–8 rounds of stretch and release Supine Abdominal Stretch Supta Udarākarṣaṇāsana Beginner · restorative · 2–4 minutes each side Supported Bridge Pose Sālamba Setubandhāsana Beginner · restorative · 3–8 minutes Supported Child's Pose Sālamba Bālāsana Beginner · restorative · 5–10 minutes Supported Fish Pose Sālamba Matsyāsana Beginner · restorative · 5–10 minutes Womb Pose Garbhāsana Beginner · restorative · 3–8 minutes each side

Asked before class

What counts as a beginner yoga pose?

Learnable in a first class, with a version that works for most bodies. On YogaPath 88 of 209 poses carry this rating, spread across 8 families.

How long before I move up a level?

There is no timetable and anyone who gives you one is guessing. A useful signal is that you can hold the poses at your current level for their full stated time, breathing normally, without needing to check the instructions. That usually takes months rather than weeks, and it is not a race — the injuries in yoga cluster almost entirely around people going up a level early.

Are beginner poses safe?

Difficulty and safety are different things. A beginner pose can still be wrong for a specific neck, knee or pregnancy, and an advanced pose is not dangerous for someone who has practised it for a decade. Every page here lists its own cautions — read those rather than relying on the level badge.

The other levels

Intermediate 60Advanced 61 A first practice

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written and what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

SOURCE·Published asana references·asana names, alignment and cautions as taught·REVIEWED JUL 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram Geeta Patel @geetapatelnz Instagram Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.

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દ્વારા પ્રકાશિત

Amit Sharma

ઓકલેન્ડના રિયલ-એસ્ટેટ એજન્ટ અને માર્કેટર. મફત, સ્રોત-આધારિત ડેટા ટૂલ્સ બનાવે છે.

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