Yoga poses for beginners
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Top 10 
Yoga  Poses 0 Mountaifor
Beginners. n  Pose
Mountain Pose is an integral part of your yoga practice. 
 It is a standing pose that helps to build strength,  
1 balance, and stability in your body. To practice this  pose, start by standing with your feet together and your  hands at your sides. Make sure your feet are firmly  planted on the ground and your toes are pointing  forward. Engage your core and drag your shoulder  
blades back. Lift your chest and press your palms  
together in front of you. Find a point of focus to help  
with your balance, and take a few deep breaths. Hold  
the pose for as long as comfortable and make sure to  
keep your spine straight throughout the pose. Enjoy!
Top 10 
Yoga  Poses 0 Cat-for
Beginners. Cow  
CaPt-Cow oPose iss a gentle sequence of two poses that  warms up the spine and prepares the body for 2 bdeaeckp erbending. It is a egreat pose to begin a yoga  practice, as it helps to stretch and mobilize the spine,  hips, and shoulders. To practice, start on all fours with  your knees directly below your hips and your wrists  directly below your shoulders. As  you inhale, drop your  
belly towards the ground and lift your chin and chest,  
creating an arch in your back. This is Cow Pose. As  you 
 exhale, bring your chin to your chest and round your  
spine, tucking your tailbone and pushing your belly  
towards the sky. This is Cat Pose. Continue to alternate 
 between these two poses, keeping the breath smooth  
and even. Remember to keep your gaze focused on the 
 ground and your shoulders relaxed. Take your time and 
 enjoy the stretch in your spine and hips.
Top 10 
Yoga  Poses 0 Downwfor
Beginners. ar  d-
Do
3 FacingDownward-Facing Dog is a classic yoga pose that  stretchegs and strengthens the entire body. Start in a  tabletop position on your hands and knees. Lift your  hips and straighten your legs, bringing your body into  
an inverted V shape. Keep your arms straight and your  
legs hip-width apart. Relax your head and neck. Feel the 
 stretch in your back and legs. Take several deep  
breaths in this pose and then release. This pose can  
help improve posture, reduce stress, and increase  
flexibility.
Top 10 
Yoga  Poses Seated
for 0
Beginners. Forwar
4 d  Seated Forward Bend is a classic yoga pose that helps to  stretchB and opeen the spine and hips. To start, sit on the floor  with your legs extendend in frodnt of you. Take a deep breath 
 and slowly hinge forward from your hips, reaching your  
hands towards your toes. Keep your spine long as you fold, 
 and if you can't reach your toes, that is okay! Just go as 
far  as you can. Hold the pose for a few breaths, and then 
slowly  release it. You can also place a block or bolster 
underneath  your hips for support. Enjoy your practice!
Top 10 
Yoga  Poses Cobr
for 0
Beginners. a  
5 PoseCobra Pose is a popular yoga pose that can help to  strengthen the back and core muscles. It is a great  posture for improving posture and spinal flexibility. To  
perform this pose, start by lying on the floor with your  
stomach facing down. Place your hands underneath  
your shoulders and press your palms into the ground.  
Begin to lift your chest off the floor, keeping your legs  
and hips grounded. Move your chest and shoulders up  
and back, creating a gentle arch in your back. Keep your 
 navel close to the floor and hold this pose for up to 30 
 seconds. Release and repeat as desired. This pose is 
a  great way to energize and invigorate your body. 
Enjoy!
Top 10 
Yoga  Poses Child’
for 0
Beginners. s  
HiPthere!oChild's Pose is a gentle, pass ive yoga pose  that helps relax the body and mind. To do this6 sptoasret , by kneelinsg on ethe floor with your big toes  touching and your knees hip-distance apart. Sit your  hips back onto your heels and fold your torso over your  thighs. Extend your arms out in front of you, palms  facing down, and let your forehead rest on the floor.  
Take several deep breaths here and feel the tension  
released from your body. To come out of the pose,  
slowly bring your torso back up, keeping your hips on  
your heels, and then straighten your legs out. This is a  
great pose to help reduce stress and anxiety, so don’t  
be afraid to give it a try!
Top 10 
Yoga  Poses 0 Triangfor
Beginners. le  
Triangle Pose is a standing yoga pose that can help  
improve flexibility, balance, and strength. To get into  
7 theP pose,o start bys standeing with feet wide apart. Stretch  your arms out to the sides, with palms facing the  ground. Rotate your right foot so the heel is in line with  the arch of the left foot. Bend your right knee and lower  your right hip until your right thigh is parallel to the  
ground. Reach your right arm down and place your right 
 hand on the ground (or on a yoga block or other 
support  if needed). Stretch your left arm up toward the 
sky and  turn your head to look up at your left hand. 
Hold this  pose for several breaths, and then switch 
sides. With  practice, Triangle Pose can help improve 
your posture  and flexibility in the hips, legs, and lower 
back.
Top 10 
Yoga  Poses 
for 0
Beginners. Warrior I
Warrior I is a beautiful pose to help build strength and  
stability in the body. It is a standing pose that begins  
8 with the feet wide apart, and toes pointing forward. The  front leg is bent at a 90-degree angle with the knee  directly over the ankle, and the back leg is straight withthe heel slightly lifted. The arms are  extended  overhead, palms facing each other and the gaze is  
forward. This pose helps to open up the hips, chest, and 
 shoulders and strengthens the legs, back, and arms.  
Practicing Warrior I regularly can improve balance and  
increase overall physical and mental strength. Enjoy!
Top 10 
Yoga  Poses 
for 0
Beginners. Warrior 
9 IIWarrior II is a beautiful and powerful yoga pose that  helps to open the hips, shoulders, and chest while  
strengthening the legs and increasing balance. To come 
 into the pose, begin in Mountain Pose, then take a 
wide  step back with your right foot and turn the foot 
out so  that it is facing outwards. Bend the right knee 
to a 90-  degree angle, and press down through your 
left heel as  you reach your arms out wide. Make sure 
to keep the  shoulder blades pressed down the back 
and the spine  long. You can stay in the pose for 
several breaths  before repeating it on the other side. 
Enjoy your  practice!
Top 10 
Yoga  Poses 
for 1 Bridg
Beginners. e  
BriPdge Poose is a sgentlee, restorative yoga pose that can  help to open up your chest and shoulders, release  tension in your back and neck, and lengthen your 0 spine.  Start by lying on your back with your knees bent and  feet flat on the floor. Your arms should be by your sides  with your palms facing up. Then, press into your feet  and lift your pelvis until your thighs are 
parallel to the  floor and your body forms a bridge 
shape. You can  gently clasp your hands beneath your 
back for extra  support. Hold the pose for 10-20 
breaths, focusing on  your inhales and exhales, and 
then slowly lower your  pelvis back down to the mat.
Than
You
Top 1k0 Yoga Poses for  Beginners.