Yoga can be a calm way to move, breathe and stretch — and you do not need to be flexible to begin. 🧘♀️
This guide gathers 10 well-known poses in plain language, with simple steps and easier options for each one.
It is written as general information only, not medical advice. If you have an injury, a health condition, or you are pregnant, ask a qualified yoga instructor or your clinician before trying a new pose.
Move gently, breathe normally, and stop if anything hurts. Sharp pain, dizziness or numbness are signs to come out of a pose and rest.
If you are new to yoga, a beginner class with a qualified teacher is the easiest way to learn the shapes safely. You can also read our guide to back pain exercises for more gentle movement ideas.
1. Chaturanga Dandasana (Four-Limbed Staff Pose) 🧱
Chaturanga looks like the low point of a push-up, with the body held in one long line.
Start in a plank, with hands under the shoulders and feet behind you. Bend the elbows slowly, keeping them close to the sides, and lower part-way down.
Keep the head in line with the spine and the belly gently engaged. Hold for a breath or two, then lower fully or press back up.
Make it easier: drop the knees to the mat and keep the same straight line from knees to head. Skip the hold if your shoulders or wrists complain.
2. Urdhva Mukha Svanasana (Upward-Facing Dog) 🐶
Upward-Facing Dog is a gentle backbend done lying face down, with the chest lifted and the arms straight.
Lie face down with palms beside the ribs. Press into the hands, straighten the arms, and lift the chest and thighs away from the mat.
Keep the shoulders away from the ears and the neck long. Breathe normally, hold briefly, then lower back down.
Make it easier: keep the knees on the mat, or lift only a little. This is not a pose to force — a small lift is still the pose.
3. Bharadvajasana (Bharadvaja’s Twist) 🌀
Bharadvajasana is a seated twist, with the legs folded to one side and the torso turned the other way.
Sit tall with both legs folded to one side. Turn your chest gently toward the opposite side and rest one hand behind you for support.
Lengthen the spine as you breathe in, and turn a little more as you breathe out. Hold for a few breaths, then repeat on the other side.
Make it easier: sit on a folded blanket so the hips feel level, and keep the twist small. Never wrench the neck or lower back to turn further.
4. Ardha Matsyendrasana (Half Lord of the Fishes Pose) 🐟
This is another seated twist, this time with one leg crossed over the other.
Sit with legs extended, then bend one knee and place that foot across the other leg. Turn toward the bent knee and rest the opposite arm against it.
Sit tall, breathe steadily, and hold for a few breaths. Come out slowly and repeat on the other side.
Make it easier: keep the lower leg straight instead of folded, and use the hand on the floor behind you for balance.
5. Naukasana (Boat Pose) ⛵
Boat Pose balances on the sitting bones, with the torso and legs lifted into a V shape.
Sit with knees bent and feet on the floor. Lean back slightly, lift the feet, and reach the arms forward toward the knees.
Keep the chest open and the back long rather than rounded. Hold for a few breaths, then set the feet down and rest.
Make it easier: keep the knees bent, hold the backs of the thighs, or keep the toes lightly touching the floor. For more core-focused movement ideas, see our best ab workout machines guide.
6. Matsyasana (Fish Pose) 🐠
Fish Pose is done lying on the back, with the chest arched gently upward.
Lie on your back with legs extended. Slide the hands under the hips, press the forearms down, and lift the chest.
Let the top of the head rest lightly on the mat if that feels comfortable. Breathe normally and hold briefly, then lower the head and rest flat.
Make it easier: keep the head lifted and supported by the hands, or place a folded blanket under the upper back. Avoid pressing weight into the neck.
7. Bhujangasana (Cobra Pose) 🐍
Cobra Pose is a low backbend from lying face down, with the chest lifting and the arms doing only part of the work.
Lie face down with palms under the shoulders. Press gently into the hands and lift the chest, keeping the elbows slightly bent.
Keep the shoulders down, the neck long, and the legs active behind you. Hold for a few breaths, then lower down and rest.
Make it easier: lift only a few inches, with the forearms on the mat. A low cobra is a complete version of the pose.
8. Baddha Konasana (Bound Angle Pose) 🦋
Bound Angle Pose is a seated shape with the soles of the feet together and the knees opening to the sides.
Sit tall, bring the soles together, and hold the feet or ankles. Fold forward only as far as feels comfortable, keeping the back long.
Breathe steadily and sit up again slowly. If the knees sit high, that is fine — the shape matters more than how low the knees go.
Make it easier: sit on a folded blanket, place blocks under the knees for support, or stay upright instead of folding forward.
9. Malasana (Garland Pose) 🌸
Garland Pose is a deep squat with the feet flat and the torso resting between the thighs.
Stand with feet a little wider than the hips and turn the toes slightly out. Bend the knees and lower into a squat, keeping the heels down if you can.
Press the palms together in front of the chest or fold forward as shown in the photo. Hold for a few breaths, then sit down and rest.
Make it easier: place a folded blanket under the heels, sit on a block, or hold a chair for balance. Skip the deep squat if your knees object.
10. Virabhadrasana II (Warrior II) ⚔️
Warrior II is a strong standing pose, with legs wide apart, one knee bent, and arms reaching in opposite directions.
Step the feet wide apart and turn one foot out. Bend the front knee so it sits over the ankle, and reach both arms out to shoulder height.
Turn the head to look over the front hand and keep the torso upright. Hold for a few breaths, straighten the leg, and repeat on the other side.
Make it easier: take a shorter stance and bend the knee less. A smaller Warrior II is still Warrior II, and balance matters more than depth.
How to build a short practice 🕐
Pick three or four poses from this list rather than trying all ten at once.
Start with a standing pose such as Warrior II, add a seated twist, and finish with a resting shape such as Bound Angle Pose.
Hold each pose for a few comfortable breaths, rest between poses, and keep the whole session short while you are learning.
Consistency beats intensity here. A short, regular practice you enjoy is worth more than one long session that leaves you sore.
Frequently asked questions ❓
Do I need to be flexible to try these poses?
No. The easier options in each section are part of the pose, not a lesser version of it. Use props, shorten stances, and bend knees as needed.
Can I practise yoga if I am pregnant or have an injury?
Ask your clinician or a qualified prenatal or specialist instructor first, and tell any class teacher about your situation. This article does not say which poses suit pregnancy or any condition — that needs personal, qualified advice.
How often should a beginner practise?
A few short sessions a week is a sensible start for most beginners. Rest days matter, and soreness that lasts is a sign to ease back, not push on.
What do I need to get started?
A mat, comfortable clothes, and a little clear floor space are enough. Blocks, a strap or a folded blanket are helpful extras, but none are required.