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Standing poses

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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.

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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.

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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

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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.

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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.

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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

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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

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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

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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

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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.

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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

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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

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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.

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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.

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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.