Namaste, yogis and yoginis! Are you just starting your yoga journey? Feeling overwhelmed by all the poses you see on Instagram? Fear not! In this blog post, we will cover the essential basic yoga poses every beginner should master. Whether you’re looking to improve your flexibility, strength, balance, or just relax, these poses are a great foundation for any yoga practice. 🙏

Mountain Pose (Tadasana) 🌄

This pose may look like you’re just standing, but it’s the foundation of all standing yoga poses. To get into Mountain Pose, simply stand with your feet together, shoulders relaxed, and arms at your sides. Ground down through your feet and imagine a string pulling your head up towards the ceiling. This pose is great for improving posture and balance.

A person standing tall in Mountain Pose with a mountain in the background

Downward-Facing Dog (Adho Mukha Svanasana) 🐶

One of the most well-known yoga poses, Downward-Facing Dog is a great full-body stretch. Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Lift your hips up and back, straightening your arms and legs as much as you can. This pose is great for stretching out your hamstrings, calves, and spine.

A person in Downward-Facing Dog pose, forming an inverted V-shape

Warrior II (Virabhadrasana II) ⚔️

Warrior II is a powerful pose that strengthens your legs and core while opening up your hips. Begin in Mountain Pose, step your left foot back, and turn your left foot out to a 90-degree angle. Your right foot should point straight ahead. Bend your right knee until it’s directly over your ankle and extend your arms out to the sides. Gaze out over your right fingertips. This pose is great for building strength and stability.

A person in Warrior II pose, arms extended, with a valley in the background

Tree Pose (Vrksasana) 🌳

Tree Pose is a balancing pose that helps you focus your mind and improve your balance. Begin in Mountain Pose and shift your weight onto your left foot. Lift your right foot and place the sole of your foot on your left thigh. Press your foot into your thigh and bring your hands to your heart. Focus your gaze on a stationary object in front of you. This pose is great for building balance and body awareness.

A person in Tree Pose, with a sunset in the background

Cat/Cow Pose (Marjaryasana/Bitilasana) 🐈🐄

Cat/Cow is a gentle flow between two poses that help warm up your spine and stretch out your neck and back. Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the ceiling (Cow Pose). Exhale and round your spine, tucking your chin to your chest and bringing your tailbone towards your knees (Cat Pose). This pose is a great way to wake up your spine and prepare for other poses.

A person in Cat/Cow Pose, transitioning from Cow to Cat

Corpse Pose (Savasana) 💀💤

Corpse Pose is the final pose in most yoga classes and is a chance to relax and integrate your practice. Lie down on your back and let your arms and legs fall open naturally. Close your eyes and focus on your breath. This pose is great for reducing stress and tension.

A person lying down in Corpse Pose, with a sunset in the background

Practice these essential basic yoga poses regularly, and you’ll be well on your way to a happier, healthier you. Remember, yoga is not about perfection; it’s about showing up on your mat and doing what feels good for your body. 🙌

A person practicing yoga in a nature setting with a variety of poses