Yoga is more than just stretching—it’s a way to connect the mind, body, and breath. Whether you’re brand new to yoga or returning to your mat after a break, learning the most common poses will help you feel more confident and comfortable in any class. Here’s a breakdown of the foundational yoga poses that form the building blocks of most practices.

1. Mountain Pose (Tadasana)

Mountain Pose is the starting point for many standing poses. It might look simple—just standing upright—but it’s all about posture, alignment, and grounding.

Benefits:

• Improves posture
• Strengthens legs
• Encourages body awareness

How to do it:
Stand tall with feet together or hip-width apart, arms at your sides, shoulders relaxed. Engage your thighs, lift your chest, and reach through the crown of your head.

2. Downward Facing Dog (Adho Mukha Svanasana)

This iconic pose is used in nearly every style of yoga and is a great full-body stretch.

Benefits:

• Stretches hamstrings, calves, and spine
• Strengthens arms and shoulders
• Relieves tension

How to do it:
From hands and knees, tuck your toes under and lift your hips to form an inverted V-shape. Press your hands into the mat and lengthen your spine.

3. Child’s Pose (Balasana)

A restful pose that’s perfect for taking a break and reconnecting with your breath.

Benefits:

• Calms the mind
• Gently stretches the hips and thighs
• Relieves stress and fatigue

How to do it:
Kneel on the mat, sit back on your heels, and fold forward, stretching your arms out in front of you or alongside your body.

4. Warrior I (Virabhadrasana I)

A strong standing pose that builds focus, strength, and stamina.

Benefits:

• Opens the chest and hips
• Strengthens legs and core
• Improves balance

How to do it:
Step one foot forward and bend the front knee while keeping the back leg straight. Raise your arms overhead and square your hips to the front.

5. Warrior II (Virabhadrasana II)

A variation of Warrior I, this pose emphasizes grounding and openness.

Benefits:

• Builds endurance
• Opens hips and chest
• Strengthens lower body

How to do it:
From Warrior I, open your hips to the side, stretch your arms out parallel to the ground, and gaze over your front hand.

6. Tree Pose (Vrksasana)

A balance pose that’s both grounding and energizing.

Benefits:

• Improves balance and focus
• Strengthens ankles, calves, and thighs
• Encourages stability

How to do it:
Stand on one leg and place the sole of your other foot on your inner thigh or calf (avoid the knee). Bring your palms together at your heart or raise your arms overhead.

7. Seated Forward Bend (Paschimottanasana)

This calming pose gives a deep stretch to the back body.

Benefits:

• Stretches the spine, hamstrings, and calves
• Relieves anxiety
• Encourages introspection

How to do it:
Sit with your legs extended straight in front of you, inhale to lengthen the spine, and exhale to fold forward over your legs.

8. Bridge Pose (Setu Bandhasana)

A gentle backbend that opens the chest and strengthens the back body.

Benefits:

• Opens the heart and shoulders
• Strengthens glutes and hamstrings
• Stimulates the nervous system

How to do it:
Lie on your back, bend your knees, and place your feet flat on the ground. Press into your feet to lift your hips toward the sky.

9. Corpse Pose (Savasana)

The final resting pose in most classes—this is where you absorb the benefits of your practice.

Benefits:

• Promotes deep relaxation
• Reduces stress
• Calms the mind and body

How to do it:
Lie flat on your back, legs relaxed and slightly apart, arms by your sides with palms facing up. Close your eyes and breathe deeply.

Final Thoughts

These poses are a great starting point, but remember—yoga isn’t about perfect form. It’s about showing up, tuning in, and moving with intention. With regular practice, even these simple poses can unlock deeper strength, flexibility, and peace of mind.

Ready to roll out your mat and try them?