Types of Yoga Poses
There are hundreds of yoga poses, but here are fundamental movements to bring you into your practice:
- Standing yoga poses: Standing poses are often done first in a yoga class to “build heat” as a warmup. In vinyasa flow, standing yoga poses are performed sequentially to form sequences. Hatha classes typically have yogis do standing poses with rest between.
- Balancing yoga poses: Beginners’ balances are an important way to build core strength for advanced yoga poses. Though balances may seem challenging initially, they will improve with regular practice.
- Backbends: Beginners generally start with gentle spine flexion (bending forward) and extension (bending backward), eventually moving to deeper bends. Since daily life rarely requires you to move like this, backbends are essential for spinal health and longevity.2
- Seated yoga poses: Seated stretches, focusing on hip and hamstring mobility, are usually done near the end of a yoga class after your body is warm. Placing a folded yoga blanket or block under your butt is an excellent way to make yourself more comfortable.
- Resting or supine yoga poses: It’s essential to get to know your resting yoga poses, especially child’s pose, which you are encouraged to do whenever you need a break. These resting yoga poses continue hip and hamstring work and provide gentle back-bending, twisting, and inversion.
As a new yoga student, you might feel overwhelmed by the number of yoga poses. If you got out of bed this morning and stretched your arms over your head, you already did a yoga pose. A yoga practice is a lifelong pursuit, giving you plenty of time to explore each asana (pose) and learn sequences of postures.
Many basic yoga poses feel familiar because our bodies bend and fold naturally into them. It’s also helpful to mindfully focus on breathing to relax and deepen into poses.1 These beginner yoga poses will introduce you to the practice and allow you to build into more challenging asanas.
Learn more about beginner yoga poses, their benefits, and how to practice them.
