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Standing poses


Downward Facing Dog

Standing poses: Standing poses are often done first in a yoga class to "build heat" and get you warmed up. In vinyasa/flow style yoga, standing poses are strung together to form long sequences.


Mountain Pose

The name Downward Facing Dog goes hand in hand with yoga, but just because you've heard of this pose doesn't mean it's easy to do.


Warrior I

The important thing to remember in Warrior I is that the hips face forward. Think of your hip points as headlights—they should be roughly parallel with the front of your mat.

Balancing poses


Tree Pose (Vrksasana)

Tree pose is a good introduction to balancing postures. If you feel yourself beginning to topple, you can step out of it easily. Try not to create a counterbalance by jutting your hip out to the side on your standing leg.


Downward Facing Dog Splitg

The introduction of appropriate balancing postures helps build core strength. In Down Dog Split, it's not about how high you can lift your leg.


Plank Pose

It might seem strange to call plank a balancing pose, since the risk of falling over is pretty minimal, but it gets to the heart of what this pose is about—core strength.

Backends poses


Cat-Cow Stretch

It's the best of both worlds: spinal extension followed by spinal flexion. Moving back and forth ​awakens and warms the back, improves body awareness


Bridge Pose

Bridge pose is a gentle way to start exploring spine extension, also known as a backbend. It's a good idea to start incorporating this type of movement


Cobra Pose

Cobra is done multiple times per class in flow yoga as part of the vinyasa sequence of poses. While a full cobra with straight arms offers a deeper backbend,

Seated poses


Staff Pose

Staff pose is akin to a seated version of mountain pose (above), in that it offers alignment guidelines for a host of other seated poses. Engage the leg muscles and flex the feet.


Cobbler's Pose

Let gravity work on stretching your inner thighs in Cobbler's pose. If you find this position difficult, props can make a big difference. Sitting on a block,t


Easy Posee

Sitting cross-legged doesn't have to be a scary position. As with Cobbler's pose, the judicious use of props can transform an uncomfortable position into

Resting or supine poses


Happy Baby Pose

Happy baby is a wonderful way to finish a yoga session. It's also a good example of the important interplay between effort and ease in yoga.


Supine Spinal Twist

A passive twist is a classic way to end a yoga session, although there's no rule against doing this pose at the beginning of your practice.


Child's Pose

Child's pose is really important because it's the position you assume whenever you need a break during a yoga class.