Yoga Basic Positions

• Mountain Pose
• Exhale to Chair Pose
• Inhale to Mountain Pose
• Exhale to Forward Fold
• Inhale, then exhale to Lunge with right leg back
• Inhale, then exhale to Plank Pose
• Inhale, then exhale to Upward Facing Dog Pose
• Inhale, then exhale to Downward Facing Dog Pose
• Step forward on an inhale into Forward Fold
• Inhale to Chair Pose
• Exhale to Mountain Pose

Then, repeat the sequence, this time moving the left leg back in Lunge. Flow through the sequence four-to-six times, holding the poses through a cycle of breath.

If you’re learning a new position, don’t hesitate to use equipment and props to help you achieve the proper alignment. Remember, yoga is not a competition, and you’ll achieve a greater acceptance of your body’s abilities if you listen to it and breathe through each pose thoroughly. As you build strength and familiarity with each pose, you’ll be able to move faster or stretch deeper.

Standing Poses

Mountain Pose is a centering position to focus on breath and transition to other postures. Hands can be in namaste, as above, or at your sides, hands open, arms away from the body.

There are three variations of Warrior Pose, each easily adapted to a beginner’s level. Always make sure your weight is evenly distributed on both feet, and keep heels are in alignment.

Wide-Legged Forward Bend is an incredible energy pose, and releases the hamstrings. The stretch comes from the hips, not the lower back. If you can't put your hands on your ankles, place them on your shins.

Floor Poses

Downward Facing Dog is a yoga basic position that is a staple of every routine. Keep your shoulders drawn down the back, and modify the leg positioning as you loosen the hamstrings.

When performing Plank Pose, the power to hold the pose comes from the core. This modified version, also known as Dolphin Pose, reduces pressure on the wrists.

Chair Pose strengthens the legs. Don’t let the knees pass the toes. You can stretch your arms in front of you or overhead.

Sitting Poses

Lotus Pose usually begins your practice, ends it, or sets you up for meditation. Cross your legs in whatever position is comfortable for you.

Seated Spinal Twist is performed in synch with breath. Exhale as you go into the twist; inhale as you return to center.

Hero Pose is a centering posture. If you can’t sit on your heels, use a block or folded blanket.

Visit the Gallery for More Poses

In the LoveToKnow Yoga Pose Gallery, you’ll learn how to do many of the poses mentioned in this article, and have a chance to review other pictures of yoga basic positions such as Child's Pose, Anjali Mudra, and Triangle Pose.