12 Common Yoga Exercises for Beginner Yogis to Try

Whether it’s your first time or you’re a veteran, understanding these key yoga poses can be beneficial for creating a routine that suits your needs. While yoga has many benefits, you should always consult a medical professional before starting any exercise routine. Here is a comprehensive list of the 12 most common yoga exercises:

1. 1. Mountain pose (Tadasana): Mountain pose, the foundation for all standing poses, helps you find your balance and focus on the present moment. Start by standing straight and tall with your feet together or hip-width apart. Spread your toes and distribute your weight between both feet. Engage your core by drawing your belly button in and up, lengthen your spine, relax your shoulders, then lift your chest to roll your shoulders back and shoulder blades downward. Hold the position for five to eight breaths and take long, deep breaths through your nose. There are three options for hand placement in this pose: you can keep your hands by your side with the palms toward your body, lift them above your head, or hold them in a prayer position.
2. 2. Downward-facing dog (Adho mukha svanasana): Also known as downward dog, this pose helps stretch and strengthen the entire body (and is frequently deployed by yoga instructors). Begin on all fours, with the wrists below your shoulders and your knees under your hips, similar to a push-up position. Inhale, tuck your toes under your heels, and then lift and push your hips toward the ceiling. Try to straighten your legs and press your heels to the floor. If your hamstrings are tight, keep your knees bent; walk your hands forward on your yoga mat to give yourself more length and room to stretch, if needed. Keep your back flat and your head between your arms, facing your knees. Hold the pose for five to 10 breaths. If you feel pressure in your wrists, spread your fingers wide and press your weight into your hands.
3. 3. Plank (Kumbhakasana): A crucial pose for learning balance and stability, a plank is also an excellent pose for building abdominal strength. Begin on all fours or in downward dog, and then shift forward to stack your shoulders over your hand, with your palms pressed flat against your yoga mat. Lift your knees off the floor, then extend and straighten both legs behind you while balancing on your hands and toes. Keep your head, neck, and spine neutral by looking down at your mat and draw your shoulders away from your ears. Your body should now be one straight line from your head to your feet. Breathe deeply for eight to 10 breaths. If you feel any shoulder or back pain, especially your lower back, come down to your knees to finish the pose.
4. 4. Chair pose (Utkatasana): Chair pose simultaneously strengthens your legs, upper back, and shoulders. Begin in mountain pose and then inhale and raise your arms while extending and reaching with your fingers. Shift your weight back towards your heels, straighten your spine, and then with knees, bent, lower yourself into a sitting position.
5. 5. Warrior I (Virabhadrasana I): The backbend at the heart of warrior I is a good exercise for the entire body, offering a stretch for your quads and hips and strengthening and toning for the core, upper body, and glutes. Depending on your yoga class—especially if it’s a Vinyasa yoga class, where poses “flow” together—there are two ways to begin: Start in downward-facing dog and step forward with your right foot between your hands or take a big step back with your right foot while extending the left foot in a lunge. Turn your left heel down and press into the foot, lift your torso, and press your palms together over your head. Draw your shoulder blades back and look up at your hands; hold the position for five breaths, and then either return to downward-facing dog or step forward with your right leg, and then repeat the position.
6. 6. Warrior II (Virabhadrasana II): Like warrior I, this pose also builds strength and endurance while also opening the hips and inner thighs. Again, you can start in downward-facing dog and step your right foot forward for warrior I, or stand with your legs apart, turn your right toes out and your left toes in, and extend and bend your right knee over your right foot. Ensure your torso and shoulders are stacked evenly between your hips, and then extend your arms to form a T. Gaze over your right hand and hold the position for eight to 10 breaths before either returning to downward-facing dog or straightening the right leg and turning to the other side. Repeat the pose with the left side.
7. 7. Warrior III (Virabhadrasana III): From warrior I, make a forward bend at the hips, rest your abdomen on your left leg, and shift your weight to your left foot. Inhale and then lift your right leg off the yoga mat; straighten the leg and press your hands together in front of your chest in prayer pose. You can also extend your arms along your sides or stack your hands on the floor under your shoulders.
8. 8. Triangle pose (Trikonasana): Triangle pose is a standing pose that stretches the sides of the waist while also strengthening the legs. You can begin from warrior II or standing with your feet separated to about the length of one leg. Straighten your right leg before turning your right foot at a 90-degree angle, and then raise your arms to shoulder height. Engage your abs and then hinge to your right side, extending your right hand to your right ankle, right knee, or right shin—wherever it’s most comfortable. Extend your left arm to the ceiling and turn your torso to open it to the right side. Turn your head to look up at your left hand and hold the pose for five to 10 breaths before hinging up again to a full standing position before switching sides.
9. 9. Tree pose (Vrksasana): Though it can be challenging for beginners, tree pose is a great way to hone balance and focus. Start in mountain pose with toes together and heels slightly apart. Raise your right foot to the inner thigh on your left leg; turning out your right knee and engaging your abs will help you maintain your balance, or you can place your right foot on your left shin. Once you feel secure, lift your hands to prayer position or over your head—whichever feels more comfortable. Rest your gaze on a fixed position to aid with the pose, hold for five to 10 breaths, and then switch sides.
10. 10. Bridge pose (Setu Bandha Sarvangasana): This backbend strengthens both your front and low back. Bridge pose begins with you lying on your back, with your feet and palms flat on your yoga mat. Inhale, press down on the mat with your feet and lift your hips towards the ceiling. You can interlace your fingers behind your back to open your chest or hold the sides of the yoga mat; both will help to steady the pose. After holding for eight to 10 breaths, exhale and lower your hips to the mat, one vertebra at a time. If you find that your knees are leaning to one side, you can place an exercise block between your thighs and squeeze them together as you raise your hips.
11. 11. Low plank (Chaturanga Dandasana): Begin in plank pose, with hands shoulder-width apart, palms flat on your yoga mat, shoulders above your wrists, core engaged, and legs straight. Lower yourself towards the mat by bending your elbows to 90-degree angles; make sure to keep your elbows pressed against your side. Lower your shoulders to elbow height and hold for one breath. From here, you can follow with upwards-facing dog, for which you drop your hips to the floor, and with the tops of your feet pressed against the mat, straighten your arms to pull up your chest while squeezing together your shoulder blades and tilting your head back. Your yoga teacher may substitute this pose with Chaturanga push-ups, for which you push up from low plank to plank pose and repeat.
12. 12. Child’s pose (Balasana): This resting pose is a great wind-down stretch to wrap up your yoga session, relax before bed, or general stress relief. Start on all fours and bring your knees and feet together before resting your hips and glutes on your heels. Stretch your arms forward and rest your head on your yoga mat. Relax and release any tension in your body. Hold for as long as you need.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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