What Are 25 Yoga Moves? Poses, Benefits, Flow & Easy Routine

It’s 7 p.m. You’ve just closed the laptop after another long day at a desk, in Leeds or in Dallas. Your lower back feels stiff and your shoulders are somewhere near your ears. A 60-minute class across town isn’t happening tonight.

This is where a few simple yoga moves are useful. You don’t need to touch your toes, own expensive leggings or have “done yoga before”. You need a mat, a patch of floor and about 15 minutes.

Plenty of people practise. Nearly 1 in 6 US adults (16.9%) practised yoga in 2022, compared with 9.5% in the 2012 survey, according to the CDC’s National Center for Health Statistics (NCHS Data Brief 501). In the UK, the NHS lists yoga as a muscle-strengthening activity and advises adults to do strengthening work on at least 2 days a week (NHS).

This guide covers 25 beginner-friendly yoga moves. For each one you get:

• clear steps
• the mistakes beginners make most often
• easy ways to adapt it with a block, strap or chair

You’ll also find a ready-to-use 15-minute flow, a plan matched to your goal, and straight answers to common beginner questions.

Key takeaways

• Start with six essentials: Mountain, Cat-Cow, Downward-Facing Dog, Child’s Pose, Warrior I and II, and Corpse Pose.
• 15 to 20 minutes, three or four times a week, is a realistic starting routine.
• Props such as a block, strap, chair or wall make almost every move accessible.
• Yoga counts mainly as muscle-strengthening activity, so pair it with walking, cycling or swimming.

About this guide

• Prepared by the Inteyoga Editorial Team at Inteyoga (Swami Krishnananda Yoga Vidyapeeth), which is registered with Yoga Alliance as a Registered Yoga School (RYS 200, RYS 300 and RYS 500).
• Health statements are linked to public-health and research sources, including the US National Institutes of Health (NCCIH), the CDC and the NHS. Full sources are listed at the end.
• This is general education, not medical advice. See the safety note before you start.

New to yoga and thinking bigger? Every experienced practitioner started with a handful of basic moves. When you’re ready to study the practice in depth, explore Inteyoga’s teacher training programmes in Goa.

Yoga Moves at a Glance: Quick Comparison Table

This table gives a quick overview of all 25 yoga moves in this guide: how hard each one is, its main benefit and the body part it targets. Full steps, benefits, common mistakes and prop modifications follow further down.

Yoga move (name)	Difficulty level	Primary benefit	Target body part
Cat-Cow	Beginner	Warms up and mobilises the spine	Spine & neck
Half Sun Salutation	Beginner	Builds heat and breath-movement rhythm	Full body
Downward-Facing Dog	Beginner	Stretches hamstrings & spine	Full body / spine
Mountain Pose	Beginner	Builds posture awareness	Full body / feet
Standing Forward Fold	Beginner	Stretches hamstrings	Hamstrings & back
Low Lunge	Beginner	Stretches tight hip flexors	Hips & thighs
Warrior I	Beginner	Builds leg strength, opens the chest	Legs, hips & chest
Warrior II	Beginner	Builds leg endurance	Legs, hips & shoulders
Triangle Pose	Beginner	Lengthens the side body	Hamstrings, hips & side waist
Chair Pose	Beginner	Strengthens thighs and glutes	Quads, glutes & core
Garland Pose	Beginner-Intermediate	Opens hips and ankles	Hips, ankles & groin
Tree Pose	Beginner	Trains balance and focus	Ankles, legs & core
Supported Warrior III	Intermediate	Strengthens standing leg and back	Legs, glutes & back
Plank Pose	Intermediate	Builds core strength	Core & arms
Cobra Pose	Beginner	Strengthens the back, opens the chest	Spine & chest
Sphinx Pose	Beginner	Gentle, sustained backbend	Lower back & chest
Bridge Pose	Beginner	Strengthens glutes and hamstrings	Glutes, hamstrings & chest
Easy Pose	Beginner	Supports upright, relaxed sitting	Hips & spine
Seated Forward Bend	Beginner	Lengthens the back of the body	Hamstrings & back
Bound Angle Pose	Beginner	Opens inner thighs and hips	Hips & groin
Easy Seated Twist	Beginner	Mobilises spinal rotation	Spine & torso
Supine Twist	Beginner	Gentle release for the lower back	Lower back & hips
Child’s Pose	Beginner	Promotes rest and calm	Hips & lower back
Legs-Up-the-Wall	Beginner	Passive rest	Legs & whole body
Corpse Pose	Beginner	Guided relaxation	Whole body

What Are Yoga Moves?

Yoga moves are the postures, transitions and breath-linked movements that make up the physical side of yoga. In Sanskrit, a held posture is called an asana. “Move” is the broader everyday word: it covers both the shape you hold and the way you travel in and out of it.

That distinction matters for beginners. People often lose alignment in the transition rather than in the pose. Stepping a foot forward from Downward-Facing Dog, or rolling up from a forward fold, needs as much attention as the posture itself.

According to the US National Center for Complementary and Integrative Health (NCCIH, NIH), yoga as practised in the United States usually combines three elements:

• Physical postures (asanas): the moves in this guide
• Breathing techniques (pranayama)
• Meditation (dhyana)

Classical yoga is wider still. At Inteyoga, Hatha Yoga (body, breath and energy) is studied alongside Raja, Jnana, Karma and Bhakti Yoga. That way the physical moves sit inside a complete discipline rather than a workout alone.

What Are the Main Types of Yoga Moves?

Yoga moves fall into seven broad families: standing, balancing, forward bends, backbends, twists, hip openers and restorative moves. A balanced beginner session touches most of these families.

Type of move	What it does	Beginner examples
Standing	Builds leg strength, stability and posture awareness	Mountain, Warrior I, Warrior II, Triangle, Chair
Balancing	Trains focus and ankle, knee and core stability	Tree, Warrior III (supported)
Forward bends	Lengthens hamstrings and the back of the body; often feels calming	Standing Forward Fold, Seated Forward Bend
Backbends	Opens the chest and hip flexors; often feels energising	Cobra, Sphinx, Bridge
Twists	Mobilises the spine and rib cage	Seated Twist, Supine Twist
Hip openers	Stretches hips that tighten with long sitting	Low Lunge, Bound Angle, Garland
Restorative	Supported rest positions	Child’s Pose, Legs-Up-the-Wall, Corpse Pose

Dynamic moves such as Cat-Cow and Sun Salutations cut across these families. They link several shapes with the breath, which makes them good warm-ups.

What Are the Essential Beginner Yoga Moves?

The essential beginner yoga moves are Mountain Pose, Cat-Cow, Downward-Facing Dog, Child’s Pose, Warrior I and II, and Corpse Pose. Together they cover standing alignment, spinal mobility, a full-body stretch, rest, leg strength and relaxation, which is enough for a complete first practice.

• Mountain Pose (Tadasana): the foundation of all standing moves. It teaches you to stand tall with your weight balanced across both feet.
• Cat-Cow (Marjaryasana-Bitilasana): a flowing move on hands and knees. You round and arch the spine with each breath to warm it up.
• Downward-Facing Dog (Adho Mukha Svanasana): an inverted “V” that stretches the hamstrings and calves while working the arms and shoulders.
• Child’s Pose (Balasana): a kneeling rest pose that gently stretches the back and hips. Return to it whenever you need a break.
• Warrior I & II (Virabhadrasana I and II): strong standing lunges that build leg strength and stamina. Warrior I faces forward; Warrior II opens to the side.
• Corpse Pose (Savasana, also spelled Shavasana): the final relaxation. You lie still on your back for 3 to 10 minutes.

Start with these six for one to two weeks. Then add the rest of the 25 moves below, one or two at a time.

What Are the 25 Best Yoga Moves for Beginners?

The 25 best yoga moves for beginners are simple, low-risk postures that cover every movement family: standing, balancing, bending, twisting and resting. Hold each one for 3 to 5 slow breaths unless stated otherwise. Stop if you feel sharp pain.

Yoga Moves Names: English and Sanskrit List

The table below lists all 25 beginner yoga moves in English and Sanskrit, with the type of move and how long to hold it. Sanskrit names usually end in -asana, which means “seat” or “posture”.

#	Yoga move (English)	Sanskrit name	Type	Hold
1	Cat-Cow	Marjaryasana-Bitilasana	Dynamic	6–10 rounds
2	Half Sun Salutation	Ardha Surya Namaskar	Dynamic	3–5 rounds
3	Downward-Facing Dog	Adho Mukha Svanasana	Standing/inversion	3–5 breaths
4	Mountain Pose	Tadasana	Standing	5 breaths
5	Standing Forward Fold	Uttanasana	Forward bend	5 breaths
6	Low Lunge	Anjaneyasana	Hip opener	3–5 breaths/side
7	Warrior I	Virabhadrasana I	Standing	3–5 breaths/side
8	Warrior II	Virabhadrasana II	Standing	3–5 breaths/side
9	Triangle Pose	Trikonasana	Standing	3–5 breaths/side
10	Chair Pose	Utkatasana	Standing	3–5 breaths
11	Garland Pose	Malasana	Hip opener	5 breaths
12	Tree Pose	Vrksasana	Balance	5 breaths/side
13	Supported Warrior III	Virabhadrasana III	Balance	3 breaths/side
14	Plank Pose	Phalakasana	Strength	3–5 breaths
15	Cobra Pose	Bhujangasana	Backbend	3–5 breaths
16	Sphinx Pose	Salamba Bhujangasana	Backbend	5–8 breaths
17	Bridge Pose	Setu Bandha Sarvangasana	Backbend	3–5 breaths
18	Easy Pose	Sukhasana	Seated	1–3 minutes
19	Seated Forward Bend	Paschimottanasana	Forward bend	5–8 breaths
20	Bound Angle Pose	Baddha Konasana	Hip opener	5–8 breaths
21	Easy Seated Twist	Ardha Matsyendrasana (simple)	Twist	3–5 breaths/side
22	Supine Twist	Supta Matsyendrasana	Twist	5–8 breaths/side
23	Child’s Pose	Balasana	Restorative	5–10 breaths
24	Legs-Up-the-Wall	Viparita Karani	Restorative	3–5 minutes
25	Corpse Pose	Savasana	Restorative	3–10 minutes

How each move is explained below: every move has four parts:

1. Step-by-step instructions for coming into and out of the pose, with breath cues
2. Benefits
3. Common mistakes and how to fix them
4. Modifications using a yoga block, chair, strap, blanket or wall

Which Yoga Moves Warm Up the Body? (Moves 1–3)

1. Cat-Cow (Marjaryasana-Bitilasana)

Cat-Cow is a gentle, rhythmic move that mobilises the whole spine in time with the breath.

Step-by-step instructions:

1. Come onto hands and knees. Place wrists under shoulders and knees under hips, hip-width apart. Spread the fingers wide.
2. Start with a flat “tabletop” back and a neutral neck.
3. Inhale (Cow): drop the belly towards the floor, lift the chest and tailbone, and look slightly forward.
4. Exhale (Cat): press the floor away, round the back towards the ceiling, and tuck the chin and tailbone.
5. Repeat 6 to 10 rounds, moving at the speed of your breath.
6. To come out: return to a flat tabletop on an exhale, then sit back into Child’s Pose.

• Benefits: warms up the spine, can ease the stiff feeling after long periods of sitting, and teaches breath-led movement.
• Common mistakes: moving faster than the breath, cranking the neck back in Cow, and bending only the lower back. Fix: slow down, keep the back of the neck long, and let the movement travel from tailbone to head.
• Modifications (props): fold a blanket under the knees. If your wrists hurt, make fists or rest the hands on yoga blocks. Chair version: sit on a chair with your hands on your knees, then arch and round the spine the same way.
• Caution: keep the range small with a neck or back injury.

2. Half Sun Salutation (Ardha Surya Namaskar)

The Half Sun Salutation is a short standing sequence that links Mountain Pose, an overhead reach and a forward fold.

Step-by-step instructions:

1. Stand in Mountain Pose, feet hip-width apart, palms together at the chest.
2. Inhale: sweep the arms out and up overhead.
3. Exhale: hinge from the hips into a forward fold, knees soft, hands to shins or floor.
4. Inhale: lift halfway, hands on shins, spine long and flat.
5. Exhale: fold again.
6. Inhale: bend the knees and rise all the way up with a flat back, arms overhead.
7. To come out: exhale and bring the palms back to the chest. Repeat 3 to 5 rounds.

• Benefits: warms the body, links breath with movement, and stretches the back of the legs.
• Common mistakes: rounding the back on the way up, locking the knees in the fold, and rushing the breath. Fix: bend the knees generously, rise with a flat back, and take one breath per movement.
• Modifications (props): place two yoga blocks in front of your feet and rest your hands on them in the fold. Chair version: sit tall, reach up on the inhale and fold over the thighs on the exhale.
• Caution: rise slowly if you have low blood pressure or feel dizzy.

3. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is an inverted “V” shape that stretches the back of the legs and works the arms and shoulders.

Step-by-step instructions:

1. Start on hands and knees, with the hands slightly in front of the shoulders and fingers spread wide.
2. Tuck the toes under.
3. Exhale: lift the knees and send the hips up and back.
4. Press the floor away through the whole hand and let the head hang between the upper arms.
5. Keep the knees bent so the spine stays long. Your heels can stay off the floor.
6. Hold for 3 to 5 slow breaths. Pedal the feet if the calves feel tight.
7. To come out: exhale, lower the knees to the mat, and rest in Child’s Pose.

• Benefits: stretches the hamstrings, calves and spine, and strengthens the arms and shoulders.
• Common mistakes: forcing the heels down so the back rounds, sinking into the shoulders, and dumping the weight into the wrists. Fix: bend the knees, push the hips up and back, and press through the knuckles and fingertips.
• Modifications (props): place your hands on yoga blocks to reduce the load on wrists and shoulders. Chair or wall version: put your hands on a chair seat or a wall at hip height and walk back into an “L” shape. Puppy Pose: keep the knees down and walk the hands forward.
• Caution: avoid long holds if you have glaucoma, uncontrolled high blood pressure or are in late pregnancy.

Which Standing Yoga Moves Should Beginners Learn? (Moves 4–11)

4. Mountain Pose (Tadasana)

Mountain Pose is the foundation of every standing move: an active, balanced way of standing tall.

Step-by-step instructions:

1. Stand with the feet hip-width apart and parallel.
2. Spread the toes and press evenly through the heels and balls of both feet.
3. Lightly firm the thighs and let the tailbone lengthen down. Keep the knees soft, not locked.
4. Lift the chest and relax the shoulders. Rest the arms by your sides, palms facing forward.
5. Keep the chin level and let the crown of the head reach up.
6. Breathe: take 5 slow breaths through the nose. Inhale to grow taller and exhale to soften the shoulders.
7. To come out: relax the arms and shake out the legs.

• Benefits: builds awareness of posture, engages the feet, thighs and core, and teaches the alignment used in other standing moves.
• Common mistakes: locking the knees, leaning back into the heels, and arching the lower back so the ribs push forward. Fix: micro-bend the knees, centre the weight over the arches, and draw the front ribs gently in.
• Modifications (props): stand with your back against a wall to feel a neutral position, or squeeze a yoga block between the thighs to engage the legs. Chair version: practise “seated mountain” with feet flat and spine tall.

5. Standing Forward Fold (Uttanasana)

The Standing Forward Fold releases the back of the legs and the spine. Many people find it calming.

Step-by-step instructions:

1. Stand in Mountain Pose with your hands on your hips.
2. Inhale: lengthen the spine.
3. Exhale: hinge forward from the hip joints, not the waist.
4. Bend the knees as much as you need so the belly rests near the thighs.
5. Let the head and arms hang, or hold opposite elbows.
6. Stay for 5 breaths, letting each exhale soften the neck.
7. To come out: hands on hips, knees bent, then inhale and rise with a flat back, or roll up slowly one vertebra at a time.

• Benefits: stretches the hamstrings, calves and back, and releases tension in the neck.
• Common mistakes: folding from the waist with straight, locked knees, forcing the hands to the floor, and standing up too fast. Fix: hinge at the hips, keep the knees bent, and rise slowly.
• Modifications (props): rest your hands on yoga blocks at their tallest height. Chair version: sit with feet wide and fold the chest over the thighs.
• Caution: keep the knees bent with a recent back injury. Come up slowly if you have low blood pressure.

6. Low Lunge (Anjaneyasana)

Low Lunge is a kneeling lunge that stretches the front of the hip, an area that often feels tight after long hours of sitting.

Step-by-step instructions:

1. Start in Downward-Facing Dog or on hands and knees.
2. Exhale: step the right foot forward between the hands.
3. Lower the left knee to the mat and slide it back a little. Untuck the back toes.
4. Stack the right knee directly over the right ankle.
5. Inhale: lift the chest. Place your hands on the front thigh or reach your arms overhead.
6. Exhale: let the hips sink gently forward and down. Hold for 3 to 5 breaths.
7. To come out: bring the hands back to the floor, step back to hands and knees, and switch sides.

• Benefits: stretches the hip flexors and quadriceps and opens the chest.
• Common mistakes: the front knee drifting past the toes, arching the lower back, and sharp pressure on the back knee. Fix: step the front foot further forward, draw the tailbone gently down, and pad the back knee.
• Modifications (props): fold a blanket under the back knee and place a block on each side of the front foot for your hands. Chair version: stand behind a chair, hold the backrest, and step one foot back into a supported lunge.

7. Warrior I (Virabhadrasana I)

Warrior I is a strong lunge with the hips facing forward and the arms raised.

Step-by-step instructions:

1. From Mountain Pose, step the left foot back about one leg-length.
2. Turn the back toes out about 45 degrees and press the back heel down.
3. Point the hips and chest towards the front of the mat.
4. Exhale: bend the front knee over the ankle.
5. Inhale: reach the arms overhead, shoulder-width apart, shoulders relaxed.
6. Hold for 3 to 5 breaths.
7. To come out: exhale and lower the arms. Straighten the front leg, step the back foot forward, and repeat on the other side.

• Benefits: strengthens the legs and glutes, stretches the hip flexors of the back leg, and opens the chest and shoulders.
• Common mistakes: placing the feet on one straight line (a “tightrope”), the back heel lifting, and shrugging the shoulders. Fix: keep the feet hip-width apart like train tracks, press the outer back heel down, and relax the shoulders.
• Modifications (props): shorten the stance and keep your hands on your hips or a wall. Chair version: sit sideways on a chair with the front thigh on the seat and the back leg extended behind you.
• Caution: keep the arms lower if you have a shoulder injury or high blood pressure.

8. Warrior II (Virabhadrasana II)

Warrior II is a wide standing move with the hips open to the side and the arms extended in a straight line.

Step-by-step instructions:

1. Stand with the feet about 3 to 4 feet (1 to 1.2 metres) apart, facing the long side of the mat.
2. Turn the right foot out 90 degrees and the left toes in slightly. Line up the front heel with the back arch.
3. Inhale: raise the arms to shoulder height, palms down.
4. Exhale: bend the right knee directly over the right ankle.
5. Keep the torso upright and the hips open to the side. Gaze over the right fingertips.
6. Hold for 3 to 5 breaths.
7. To come out: inhale to straighten the front leg, exhale to lower the arms, turn the feet parallel, and repeat on the left.

• Benefits: builds strength and endurance in the legs and opens the hips and chest.
• Common mistakes: the front knee collapsing inward, leaning the torso over the front leg, and dropping the back arm. Fix: track the front knee over the second toe, stack the shoulders over the hips, and reach actively through both hands.
• Modifications (props): shorten the stance and bend the front knee less. Chair version: sit on the edge of a chair with the front thigh on the seat and the back leg straight out to the side.
• Caution: rest your hands on your hips if your shoulders tire.

9. Triangle Pose (Trikonasana)

Triangle Pose is a side-bending standing move that lengthens both sides of the body.

Step-by-step instructions:

1. Start in the Warrior II foot position with both legs straight and the knees soft.
2. Inhale: reach the arms to shoulder height.
3. Exhale: shift the hips back and reach the right hand forward over the right leg.
4. Lower the right hand to your shin, your ankle or a block. Never press on the knee joint.
5. Inhale: extend the left arm up and stack the left shoulder over the right.
6. Look up, forward or down, whichever is comfortable for your neck. Hold for 3 to 5 breaths.
7. To come out: inhale and lift the torso using the legs and core, lower the arms, and switch sides.

• Benefits: stretches the hamstrings, hips and side waist, strengthens the legs and opens the chest.
• Common mistakes: collapsing the chest towards the floor, locking or hyperextending the front knee, and reaching too low. Fix: keep both sides of the waist long, micro-bend the front knee, and bring the floor closer with a block.
• Modifications (props): place a block outside the front foot for your lower hand, or practise with your back against a wall. Chair version: rest your lower hand on a chair seat placed in front of the front foot.
• Caution: keep your gaze down if you have neck problems or low blood pressure.

10. Chair Pose (Utkatasana)

Chair Pose is a squat-like move that builds heat and leg strength quickly.

Step-by-step instructions:

1. Stand with the feet together or hip-width apart.
2. Inhale: raise the arms forward or overhead.
3. Exhale: bend the knees and sit the hips back as if lowering onto a chair.
4. Shift the weight into your heels so you can see your toes past your knees.
5. Keep the chest lifted and the lower belly lightly engaged. Hold for 3 to 5 breaths.
6. To come out: inhale and press through the feet to stand, then exhale and lower the arms.

• Benefits: strengthens the thighs, glutes, calves and core, the same muscles used to sit down and stand up.
• Common mistakes: knees pushing far past the toes, weight in the toes, and the lower back over-arching. Fix: sit the hips further back, press into the heels, and lengthen the tailbone down.
• Modifications (props): squeeze a block between the thighs, or practise with your back against a wall. Chair version: hover just above a real chair seat, or tap the seat and stand back up.
• Caution: use a shallower bend if your knees are sensitive.

11. Garland Pose (Malasana)

Garland Pose is a deep yoga squat that opens the hips and ankles.

Step-by-step instructions:

1. Stand with the feet slightly wider than the hips, toes turned out.
2. Exhale: bend the knees and lower the hips towards the floor.
3. Bring the palms together at the chest.
4. Press the elbows gently against the inner knees to lengthen the spine.
5. Keep the heels down if you can. Hold for 5 breaths.
6. To come out: place your hands on the floor, lift your hips, and fold forward before rolling up to stand.

• Benefits: opens the hips, groin and ankles and works the feet.
• Common mistakes: heels lifting so the weight tips forward, rounding the back, and the knees caving in. Fix: support the heels, lift the chest, and keep the knees in line with the toes.
• Modifications (props): sit on one or two yoga blocks, or place a rolled blanket under your heels. Chair version: sit on the edge of a chair with your feet wide and lean forward, elbows on knees.
• Caution: skip this move if you have a knee injury or knee pain when squatting.

Which Yoga Moves Improve Balance? (Moves 12–13)

12. Tree Pose (Vrksasana)

Tree Pose is a one-legged standing balance and the most popular beginner balance move.

Step-by-step instructions:

1. Stand in Mountain Pose and fix your gaze on one still point.
2. Shift your weight onto the left foot and spread the toes.
3. Place the right sole on the left ankle (kickstand), calf or inner thigh. Never place it on the side of the knee.
4. Press the foot and the standing leg into each other and keep the hips level.
5. Inhale: bring the palms together at the chest or raise the arms overhead.
6. Breathe slowly for 5 breaths.
7. To come out: exhale, lower the arms and then the foot, and repeat on the other side.

• Benefits: trains balance, ankle stability and concentration, and works the standing leg and core.
• Common mistakes: pressing the foot into the knee joint, letting the standing hip jut out, and holding the breath. Fix: move the foot above or below the knee, draw the standing hip in, and breathe smoothly.
• Modifications (props): keep a hand on a wall or the back of a chair. You can also start with the toes on the floor in kickstand, or place a block under the raised foot.
• Caution: practise near support if you have balance problems or vertigo.

13. Supported Warrior III (Virabhadrasana III)

Warrior III is a standing balance in which the body forms a “T” shape. Beginners use a wall or chair for support.

Step-by-step instructions:

1. Stand facing a wall or chair back about one arm’s length away and rest your hands on it at hip height.
2. Shift your weight into the left leg, knee soft.
3. Exhale: hinge forward from the hips while lifting the right leg straight behind you.
4. Bring the torso and right leg towards one line parallel to the floor. Keep both hips facing down.
5. Flex the lifted foot and reach back through the heel. Hold for 3 breaths.
6. To come out: inhale and lower the leg as you lift the chest, then stand. Switch sides.

• Benefits: strengthens the standing leg, glutes, back muscles and core, and trains balance.
• Common mistakes: opening the lifted hip towards the ceiling, locking the standing knee, and rounding the upper back. Fix: point the lifted toes to the floor, keep a micro-bend in the knee, and reach the chest forward.
• Modifications (props): rest your hands on a wall, a chair back or two tall blocks, and lift the back leg only a little at first.
• Caution: avoid this move with an acute ankle, knee or hamstring injury.

Which Floor Yoga Moves Build Strength and Open the Chest? (Moves 14–17)

14. Plank Pose (Phalakasana)

Plank Pose is a straight-arm hold that builds core and upper-body strength for flowing sequences.

Step-by-step instructions:

1. Start on hands and knees with the wrists under the shoulders and fingers spread.
2. Exhale: step the feet back one at a time, toes tucked, legs straight.
3. Make one line from head to heels, with your gaze slightly ahead of the hands.
4. Press the floor away, broaden the upper back, and draw the navel gently in.
5. Hold for 3 to 5 steady breaths.
6. To come out: exhale, lower the knees to the mat, and sit back into Child’s Pose.

• Benefits: builds core, shoulder, arm and wrist strength.
• Common mistakes: hips sagging towards the floor, hips piking too high, shoulders creeping forward past the wrists, and holding the breath. Fix: firm the thighs and belly, stack the shoulders over the wrists, and keep breathing.
• Modifications (props): lower the knees to the mat (half plank). For an inclined plank, place your hands on a chair seat, bench or wall. Use your forearms if your wrists hurt.
• Caution: avoid this move with wrist or shoulder injuries, or in later pregnancy without guidance.

15. Cobra Pose (Bhujangasana)

Cobra Pose is a gentle backbend from lying on your belly. It opens the chest and works the back muscles.

Step-by-step instructions:

1. Lie face down with the legs hip-width apart and the tops of the feet on the mat.
2. Place your hands under your shoulders, elbows hugging the ribs.
3. Press the pubic bone and feet gently into the floor.
4. Inhale: lift the head and chest a few inches, using the back muscles more than the arms.
5. Keep the shoulders away from the ears and the back of the neck long. Hold for 2 to 3 breaths.
6. To come out: exhale and lower the chest and forehead slowly to the mat. Repeat 3 to 5 times, then rest in Child’s Pose.

• Benefits: strengthens the back muscles and opens the chest and the front of the shoulders. It is a useful counter-movement to slouched sitting.
• Common mistakes: pushing up too high with the arms, elbows flaring wide, and crunching the neck back. Fix: lift only as high as your back allows, keep your elbows in, and look at the floor slightly ahead.
• Modifications (props): practise “baby cobra” with your hands lifted off the floor, or place a folded blanket under your hips. Chair version: sit tall with your hands on the seat behind you and lift the chest.
• Caution: skip this move after recent back surgery, during a disc-related flare-up, and in pregnancy.

16. Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose is a supported, softer version of Cobra with the forearms on the floor.

Step-by-step instructions:

1. Lie on your belly with the legs hip-width apart.
2. Place your elbows directly under your shoulders, forearms parallel and palms down.
3. Inhale: press the forearms down and lift the chest, drawing it slightly forward.
4. Relax the glutes and let the tailbone lengthen towards the heels.
5. Keep the neck long and the gaze soft. Stay for 5 to 8 breaths.
6. To come out: exhale, slide the arms forward, and lower the chest. Rest your head on stacked hands, then push back into Child’s Pose.

• Benefits: a gentle, sustainable backbend that works the back muscles and opens the chest.
• Common mistakes: shoulders shrugging up to the ears, clenching the glutes, and elbows too far back, which over-arches the lower back. Fix: draw the shoulders down, relax the buttocks, and slide the elbows slightly forward.
• Modifications (props): place a folded blanket under your forearms or pelvis, or rest your forearms on a bolster or block to reduce the arch.
• Caution: skip this move during pregnancy and with acute lower-back pain.

17. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is a backbend done lying on your back: you lift the hips while the shoulders stay grounded.

Step-by-step instructions:

1. Lie on your back with knees bent and feet flat, hip-width apart, heels close enough to touch with your fingertips.
2. Rest the arms by your sides, palms down.
3. Inhale: press into the feet and arms and lift the hips.
4. Keep the knees parallel over the ankles. Don’t turn your head while lifted.
5. Hold for 3 to 5 breaths.
6. To come out: exhale and roll the spine down slowly, one vertebra at a time, then hug the knees to the chest.

• Benefits: strengthens the glutes, hamstrings and back, and opens the chest and hip flexors.
• Common mistakes: knees splaying out, pushing from the toes, and turning the head to look around. Fix: squeeze a block between the thighs, press through the heels, and keep your gaze straight up.
• Modifications (props): for a supported bridge, slide a yoga block under the sacrum (the flat bone at the base of the spine) and rest. A block between the knees helps alignment.
• Caution: avoid this move with a neck injury, and keep it gentle if you have knee pain.

Which Seated Yoga Moves Help Flexibility? (Moves 18–22)

18. Easy Pose (Sukhasana)

Easy Pose is a simple cross-legged seat used for breathing practice and meditation.

Step-by-step instructions:

1. Sit on the front edge of a folded blanket or cushion so your hips are higher than your knees.
2. Cross the shins, each foot under the opposite knee.
3. Rest your hands on your knees or thighs.
4. Lengthen the spine, relax the shoulders, and tuck the chin slightly.
5. Breathe slowly through the nose for 1 to 3 minutes.
6. To come out: uncross the legs and stretch them out. Switch the cross of the shins next time.

• Benefits: supports upright sitting, gently opens the hips, and gives you a steady base for breathing practice.
• Common mistakes: slumping the lower back, knees floating far above the hips, and sitting so long that the legs go numb. Fix: raise the seat, support the knees, and change legs.
• Modifications (props): sit on a block or bolster, place blocks or cushions under the knees, or sit with your back against a wall. Chair version: sit on a chair with feet flat and spine tall.
• Caution: use a chair if you have knee or hip pain.

19. Seated Forward Bend (Paschimottanasana)

The Seated Forward Bend stretches the back of the body from heels to neck.

Step-by-step instructions:

1. Sit with the legs straight out in front, feet flexed, knees slightly bent.
2. Inhale: raise the arms and lengthen the spine.
3. Exhale: hinge forward from the hips, leading with the chest, not the head.
4. Rest your hands on your shins, ankles or feet, wherever they reach without rounding hard.
5. Stay for 5 to 8 breaths. Lengthen on each inhale and fold a little further on each exhale.
6. To come out: inhale and rise slowly with a long spine, then lean back on your hands.

• Benefits: improves hamstring and back flexibility over time, and many people find it quietening.
• Common mistakes: rounding the back to reach the toes, pulling with the arms, and locking the knees. Fix: bend the knees, fold from the hips, and let gravity do the work.
• Modifications (props): sit on a folded blanket or block to tilt the pelvis forward, loop a strap around your feet, or place a rolled blanket under your knees. Chair version: sit with your legs extended and fold forward over the thighs.
• Caution: go gently, or ask a professional first, if you have disc problems or sciatica.

20. Bound Angle Pose (Baddha Konasana)

Bound Angle Pose is a seated hip opener with the soles of the feet together.

Step-by-step instructions:

1. Sit tall on a folded blanket with the legs straight.
2. Bend the knees and bring the soles of the feet together. Draw the heels towards the pelvis as far as is comfortable.
3. Let the knees fall open to the sides.
4. Hold your ankles or feet. Inhale and lengthen the spine.
5. Exhale: stay upright or hinge forward slightly from the hips. Stay for 5 to 8 breaths.
6. To come out: place your hands under the outer knees, lift them together, and stretch the legs out.

• Benefits: opens the inner thighs, groin and hips with a gentle, low-effort stretch.
• Common mistakes: pushing the knees down with the hands, rounding the back, and heels too close for your hips. Fix: let gravity lower the knees, sit higher, and move the feet further away.
• Modifications (props): sit on a block or blanket, place blocks or cushions under each knee, or sit against a wall. Reclined version: lie back with blocks under the knees (Supta Baddha Konasana).
• Caution: support the knees if you have a groin or knee injury.

21. Easy Seated Twist (Simple Ardha Matsyendrasana)

The Easy Seated Twist rotates the spine from a cross-legged or chair seat.

Step-by-step instructions:

1. Sit tall in Easy Pose on a folded blanket.
2. Inhale: lengthen up through the crown of the head.
3. Exhale: twist to the right. Place the left hand on the right knee and the right fingertips on the floor behind you.
4. Turn from the belly first, then the ribs, then the shoulders, with the head last.
5. Hold for 3 to 5 breaths. Lengthen on each inhale and twist slightly more on each exhale.
6. To come out: inhale and return slowly to centre, pause, and repeat to the left.

• Benefits: mobilises spinal rotation and gives a gentle release for the back after sitting.
• Common mistakes: yanking with the arms, slouching while twisting, and turning only the neck. Fix: grow tall first, twist from the rib cage, and let the head follow the chest.
• Modifications (props): sit on a block to keep the spine upright, or rest your back hand on a block. Chair version: sit sideways on a chair and hold the backrest as you twist towards it.
• Caution: twist gently if you have disc problems, and avoid deep closed twists in pregnancy.

22. Supine Twist (Supta Matsyendrasana)

The Supine Twist is a lying-down twist that gives a gentle release to the lower back and hips.

Step-by-step instructions:

1. Lie on your back and hug both knees to the chest.
2. Open the arms out to the sides in a “T”, palms up.
3. Exhale: lower both knees to the right.
4. Turn the head gently to the left if your neck is comfortable.
5. Keep both shoulders heavy on the mat. Stay for 5 to 8 breaths.
6. To come out: inhale and use your belly to bring the knees back to centre, then switch sides.

• Benefits: may ease the stiff feeling in the lower back after sitting, mobilises the spine, and is a relaxing way to finish a session.
• Common mistakes: the top shoulder lifting off the floor, forcing the knees down, and holding the breath. Fix: let the knees rest on support, keep the shoulder down, and breathe into the ribs.
• Modifications (props): place a block, cushion or bolster under the knees, and a blanket under the head.
• Caution: move slowly if you have a lower-back injury. In later pregnancy, keep the twist small or skip it.

Which Yoga Moves Help You Relax? (Moves 23–25)

23. Child’s Pose (Balasana)

Child’s Pose is a kneeling rest position that gently stretches the back. Many people find it calming.

Step-by-step instructions:

1. Kneel with the big toes touching. Keep the knees together or open them mat-width.
2. Exhale: sit the hips back towards the heels.
3. Fold the chest forward between or over the thighs.
4. Rest your forehead on the mat. Stretch the arms forward or rest them by your feet.
5. Breathe slowly into the back of the ribs for 5 to 10 breaths, or as long as you like.
6. To come out: place your hands under your shoulders and inhale to roll up slowly to kneeling.

• Benefits: gently stretches the hips, thighs and lower back and gives you a “home base” to rest in at any point in a session.
• Common mistakes: forcing the hips down onto the heels, straining the neck when the forehead doesn’t reach the floor, and holding tension in the shoulders. Fix: support your hips and head and let the arms relax.
• Modifications (props): place a block or cushion under the forehead, put a rolled blanket between hips and heels or behind the knees, or rest your chest on a bolster. Chair version: sit on a chair and fold forward, resting your arms and head on a table or your thighs.
• Caution: use support or skip this move with knee injuries. Widen the knees in pregnancy.

24. Legs-Up-the-Wall (Viparita Karani)

Legs-Up-the-Wall is a passive, restorative move in which the legs rest up a wall.

Step-by-step instructions:

1. Sit sideways with one hip touching a wall.
2. Exhale: swing your legs up the wall as you lower your back and head to the floor.
3. Shuffle the hips as close to the wall as is comfortable. The legs can be straight or softly bent.
4. Rest the arms by your sides, palms up, and close your eyes.
5. Breathe naturally for 3 to 5 minutes.
6. To come out: bend the knees, roll onto one side, rest there for a few breaths, then press up slowly to sitting.

• Benefits: a low-effort, restful position that many people enjoy after standing, travel or a long day.
• Common mistakes: hips so close that the hamstrings strain, the lower back lifting off the floor, and sitting up too fast. Fix: move your hips a few inches from the wall, keep your back flat, and come out via your side.
• Modifications (props): place a folded blanket or bolster under your hips and a blanket under your head. Loop a strap around your thighs so the legs can fully relax. Chair version: lie on the floor and rest your calves on a chair seat.
• Caution: avoid this move if you have glaucoma or other eye-pressure problems. Check with your doctor first if you are pregnant or have a heart condition.

25. Corpse Pose (Savasana)

Corpse Pose is the final resting move of a session, practised lying still on your back.

Step-by-step instructions:

1. Lie on your back with the legs extended and slightly apart, and let the feet fall open.
2. Place the arms a little away from the body, palms facing up.
3. Tuck the shoulder blades slightly and lengthen the back of the neck.
4. Close your eyes and let the breath become natural. Release the jaw, shoulders and belly.
5. Rest for 3 to 10 minutes, scanning the body from feet to head.
6. To come out: deepen the breath, wiggle your fingers and toes, roll onto the right side, and press up slowly to sitting.

• Benefits: gives the body a structured rest after practice and is a simple way to practise deliberate relaxation.
• Common mistakes: skipping it, fidgeting or checking your phone, and getting up abruptly. Fix: set a timer, keep still, and always come out via your side.
• Modifications (props): place a bolster or rolled blanket under your knees for lower-back comfort and a folded blanket under your head. A cover blanket keeps you warm. Chair version: sit reclined in a supportive chair with feet flat.
• Caution: in later pregnancy, lie on your left side with a pillow between your knees instead of flat on your back.

How Do You Link Yoga Moves Into a 15-Minute Flow?

Link yoga moves into a flow in this order: warm-up, standing work, floor work, then lying down. Let each inhale and exhale guide one movement. This 15-minute beginner flow uses only moves from the list above and needs nothing more than a mat.

1. Easy Pose, 1 minute: settle and slow the breath.
2. Cat-Cow, 1 minute: 8 rounds with the breath.
3. Downward-Facing Dog, 1 minute: pedal the feet, then walk your hands back to your feet.
4. Half Sun Salutation, 2 minutes: 4 slow rounds.
5. Low Lunge, 1 minute: 30 seconds each side.
6. Warrior II to Triangle, 2 minutes: 5 breaths in each, right side, then left.
7. Tree Pose, 1 minute: 30 seconds each side, near a wall.
8. Chair Pose, 30 seconds: then fold forward to rest.
9. Sphinx or Cobra, 1 minute: 3 Cobra lifts or one Sphinx hold.
10. Child’s Pose, 30 seconds.
11. Bridge Pose, 1 minute: 3 lifts of 3 breaths.
12. Supine Twist, 1 minute: 30 seconds each side.
13. Corpse Pose, 3 minutes.

Breath rule for the flow: inhale on moves that lift, open or lengthen. Exhale on moves that fold, twist or lower. If you lose the breath, rest in Child’s Pose until it is smooth again.

Want to go further with standing work or flexibility? Read our guides to 15 standing yoga poses and a daily 10-minute flexibility routine.

How Long and How Often Should Beginners Practise Yoga Moves?

A practical starting point for beginners is 15 to 20 minutes of yoga moves, three or four times a week. Build gradually towards longer or more frequent sessions. Short, regular sessions are easier to keep up than one long class a week.

How this fits official exercise advice in the US and UK:

• UK (NHS): adults should aim for at least 150 minutes of moderate activity a week, plus strengthening activities that work all the major muscle groups on at least 2 days a week. The NHS names yoga as one of those strengthening activities (NHS).
• US (CDC): adults need 150 minutes of moderate-intensity activity a week and at least 2 days of muscle-strengthening activity that works all major muscle groups (CDC).

In practice, two or three sessions built around standing and floor moves (Chair, the Warriors, Plank, Bridge) can form part of your strength days. Pair them with brisk walks, cycling or swimming for the aerobic side.

Stage	Session length	Sessions per week	Focus
Weeks 1–2	10–15 minutes	3	Learn 8–10 moves; breathe slowly
Weeks 3–4	15–20 minutes	3–4	Add balances; try the 15-minute flow
Month 2	20–30 minutes	4–5	Link moves; hold standing poses longer
Month 3+	30–45 minutes	4–6	Add breathwork and short meditation

This is a suggested progression, not a fixed rule. Move at the pace that suits your body. If you’re unsure when to practise, our guide to morning vs evening yoga compares both. Starting from zero? See how to start yoga at home.

What Mistakes Should You Avoid With Basic Yoga Moves?

The most common beginner mistakes are holding the breath, forcing range, locking the knees, and copying a photo instead of listening to your body. Each one is easy to fix once you notice it.

• Holding your breath. If you can’t breathe slowly through your nose, ease off.
• Chasing depth. Bent knees in a forward fold are not cheating. They help protect the lower back.
• Locked joints. Keep a micro-bend in the knees and elbows in standing moves and Plank.
• Knee on the wrong line. In lunges and Warriors, keep the front knee over the ankle and in line with the second toe.
• Foot on the knee in Tree Pose. Place it above or below the knee joint, never on it.
• Skipping Corpse Pose. The final rest is part of the practice, not optional extra time.
• Comparing yourself with others. Bodies differ. Your hamstrings and someone else’s are not the same length.
• Practising through sharp pain. A stretching sensation is fine. Sharp, pinching or electric pain means stop.

What Are the Benefits of Yoga Moves?

Research summarised by the US National Institutes of Health suggests yoga may help with stress, sleep, balance and some types of back and joint pain. Results vary between people, studies and yoga styles. Many studies are small, and yoga works best alongside medical care, not instead of it.

Benefit	What the research says	Source
Lower perceived stress	A 2020 review of 12 studies (672 healthy adults) found benefits on perceived stress in all of them	NCCIH
Low-back pain	A 2020 AHRQ report (10 studies, 1,520 people) found improved pain and function for up to 12 months, similar to exercise and massage. A 2022 review of 21 studies found only a small advantage over no exercise, which may not matter to patients	NCCIH
Knee osteoarthritis	A 2019 review (9 studies, 640 people) suggested less pain and stiffness and better function	NCCIH
Migraine	A 2022 review (6 studies, 445 people) linked yoga with lower headache intensity, frequency and duration	NCCIH
Sleep and balance	Multiple studies report improved sleep, and newer studies support better balance in older adults living in the community	NCCIH
Healthier habits	Studies suggest yoga programmes may motivate healthier eating and activity	NCCIH

People also practise for practical, personal reasons. In the 2022 US National Health Interview Survey, among adults who practised yoga:

• 80.0% did so to restore overall health
• 28.8% did so to treat or manage pain
• 57.4% meditated as part of their practice

(CDC NCHS, 2024)

Yoga Moves vs Yoga Poses: What’s the Difference?

“Yoga poses” (asanas) are the individual shapes you hold. “Yoga moves” also include the transitions, flows and breath-linked movement between those shapes. In everyday use, many people treat the two terms as the same thing. The difference matters most when you build a sequence.

Feature	Yoga moves	Yoga poses (asanas)
Definition	Postures plus the transitions and flows that connect them	Individual postures held in stillness
Example	Cat-Cow, Half Sun Salutation, stepping from Dog to Lunge	Mountain Pose, Tree Pose, Child’s Pose
Focus	Rhythm, breath-movement coordination, sequencing	Alignment, stability, depth of a single shape
Typical style	Vinyasa and flow-based classes, warm-ups	Hatha and alignment-based classes, restorative yoga
How it feels	Builds heat, coordination and stamina	Builds strength, stability and focus over time
Common search use	“Easy yoga moves”, “yoga moves at home”	“Yoga poses for beginners”, Sanskrit names
Best for beginners when	You want to warm up or feel energised	You want to learn alignment step by step

The simple rule: learn each pose on its own first, then link poses into moves and flows. For a deeper guide to individual postures, read What Are Yoga Poses? 20 Asanas, Benefits & Routine.

Which Yoga Moves Suit Your Goal?

Choose yoga moves by goal:

• standing moves for strength
• forward bends and twists for flexibility
• balances for stability
• restorative moves to unwind

Use this table to build a short practice around what you want most.

Your goal	Moves from this list	Suggested time
Back stiffness from desk work	Cat-Cow, Sphinx, Supine Twist, Child’s Pose	10 minutes, daily
Flexibility	Forward Fold, Low Lunge, Seated Forward Bend, Bound Angle	15 minutes, 4–5 days a week
Strength	Chair, Warrior I, Warrior II, Plank, Bridge	15–20 minutes, 3 days a week
Balance	Mountain, Tree, Supported Warrior III	5–10 minutes, daily
Winding down in the evening	Easy Pose with slow breathing, Child’s Pose, Legs-Up-the-Wall, Corpse Pose	10–15 minutes, evenings
Morning energy	Half Sun Salutation, Low Lunge, Warrior II	10 minutes, mornings

Example routines for different readers:

• The desk worker in London or New York: Cat-Cow, Sphinx and a Supine Twist at lunchtime or after work can ease the stiff feeling of hours in a chair.
• The runner or gym-goer: Low Lunge, Downward-Facing Dog and Seated Forward Bend after a run stretch tight hips and hamstrings.
• The new parent short on time: a 10-minute mix of Child’s Pose, Bridge and Legs-Up-the-Wall fits into a nap window.
• The over-60 beginner: Mountain Pose, Tree Pose beside a chair and Easy Seated Twist build balance and mobility at a gentle pace. Check with your doctor first if you have a health condition.
• The evening wind-down: Easy Pose with slow breathing, then Legs-Up-the-Wall and Corpse Pose before bed.

For condition-specific practice, see our guides to yoga for back pain and yoga for stress relief.

What Are the 12 Basic Yoga Postures?

The 12 basic yoga postures are the classical sequence of the Sivananda tradition. They are practised in the same order in every class:

1. Headstand
2. Shoulderstand
3. Plough
4. Fish
5. Sitting Forward Bend
6. Cobra
7. Locust
8. Bow
9. Spinal Twist
10. Crow (or Peacock)
11. Standing Forward Bend
12. Triangle

The sequence was set out by Swami Vishnudevananda, a disciple of Swami Sivananda of Rishikesh.

A typical Sivananda class has four parts (Sivananda Ashram Yoga Retreat):

1. Breathing exercises
2. Warm-ups, including Sun Salutations
3. The 12 basic postures, with relaxation between them
4. Final deep relaxation

#	English name	Sanskrit name	Type	Beginner-friendly?
1	Headstand	Sirsasana	Inversion	No: learn only with a qualified teacher
2	Shoulderstand	Sarvangasana	Inversion	No: learn only with a qualified teacher
3	Plough	Halasana	Inversion / forward bend	No: learn only with a qualified teacher
4	Fish	Matsyasana	Backbend	With support (block under the upper back)
5	Sitting Forward Bend	Paschimottanasana	Forward bend	Yes, with bent knees
6	Cobra	Bhujangasana	Backbend	Yes
7	Locust	Shalabhasana	Backbend	Yes, one leg at a time
8	Bow	Dhanurasana	Backbend	After a few weeks of practice
9	Spinal Twist	Ardha Matsyendrasana	Twist	Yes, simple version
10	Crow or Peacock	Kakasana / Mayurasana	Arm balance	No: build strength first
11	Standing Forward Bend	Pada Hastasana	Forward bend	Yes, with bent knees
12	Triangle	Trikonasana	Standing / lateral bend	Yes

Safety note: Headstand, Shoulderstand and Plough place weight on the head and neck. Don’t attempt them without a qualified teacher. Skip them if you have neck problems, high blood pressure, glaucoma or a heart condition, or if you are pregnant.

What Are the 10 Poses of Yoga?

There is no single official list of 10 yoga poses. The 10 poses most often taught in beginner classes are:

1. Mountain Pose (Tadasana): standing posture and alignment
2. Downward-Facing Dog (Adho Mukha Svanasana): full-body stretch
3. Warrior I (Virabhadrasana I): leg strength and chest opening
4. Warrior II (Virabhadrasana II): stamina and hip opening
5. Triangle Pose (Trikonasana): side-body and hamstring stretch
6. Tree Pose (Vrksasana): balance and focus
7. Cobra Pose (Bhujangasana): gentle backbend
8. Bridge Pose (Setu Bandha Sarvangasana): glute strength and chest opening
9. Child’s Pose (Balasana): rest and back release
10. Corpse Pose (Savasana): final relaxation

Together they cover standing, balancing, backbending and resting. Step-by-step instructions for each appear in the 25-move guide above.

What Are the 84 Yoga Poses?

“The 84 yoga poses” refers to the 84 classical asanas that several medieval Hatha Yoga texts say were taught by Shiva. No single, universally agreed list of all 84 names exists. Different texts mention the number, describe only a few poses, or list different sets.

Text	Approx. date	What it says about 84 asanas
Hatha Yoga Pradipika (Svatmarama)	Around the 15th century	84 asanas were taught by Shiva. It names four seated postures as most important: Siddhasana, Padmasana, Simhasana and Bhadrasana
Shiva Samhita	Around the 15th century	Mentions 84 asanas and describes four of them
Gheranda Samhita	Late 17th century	Shiva taught 8,400,000 asanas, of which 84 are preeminent and 32 are useful in the human world. The text then describes those 32

Dates for these texts are approximate, and scholars continue to discuss them (Ghosh Yoga, quoting published translations).

What this means for beginners: you don’t need to learn 84 poses. Many classical asanas are seated meditation postures or advanced shapes. The 25 moves in this guide give a safer, balanced starting point. You can explore classical postures later with a qualified teacher.

How Does Inteyoga Teach Yoga Moves?

At Inteyoga, yoga moves are taught as one part of an integrated discipline that also includes breath, mind, conduct and daily life. Inteyoga (Swami Krishnananda Yoga Vidyapeeth) is based in Sernabatim, Colva, South Goa, India. It is registered with Yoga Alliance as a Registered Yoga School (RYS 200, RYS 300 and RYS 500).

• Integrated approach: Hatha Yoga (body, breath and energy) is studied alongside Raja, Jnana, Karma and Bhakti Yoga.
• Advanced training: Inteyoga’s current programme is the Advanced TTC 300-Hour Integrated Restorative Yoga (Including Yoga Nidra, Chakra Sadhana, and Prana Vidya Intensive). It is a residential programme taught in English and runs for 43+2 days (43 training days plus one arrival day and one departure day).
• Who it’s for: the 300-hour programme is advanced teacher training, not a beginner retreat. Applicants need to have completed a 200-hour yoga teacher training (TTC 200) or an equivalent qualification, and to be aged 21–60.
• Next batch: 13 December 2026 to 26 January 2027. Further 2027 dates are listed on the 300-hour programme page.
• Gift-it-Forward: no payment is required to apply or to participate. After completing the programme, participants may voluntarily support the Gift-it-Forward initiative to help future aspirants, with no obligation to contribute.
• Earlier in your journey? A 200-hour programme is planned for approximately mid-2027.

Founder-Director: Dr. Ashutosh, MBBS, M.Sc. (Yoga), Yoga Master Level 6 (Yoga Certification Board, Ministry of AYUSH, Government of India), Swami Krishnananda Yoga Vidyapeeth and Inteyoga, Colva, South Goa. Meet the teacher.

Frequently Asked Questions About Yoga Moves (FAQ)

What Are Basic Yoga Moves?

Basic yoga moves are simple, foundational postures and transitions that beginners learn first. Examples include Mountain Pose, Cat-Cow, Downward-Facing Dog, Warrior I and II, Tree Pose, Cobra, Bridge, Child’s Pose and Corpse Pose. They need no special flexibility, can be adapted with props, and build the strength, balance and body awareness used in most styles of yoga.

What Are the Names of Common Yoga Moves?

Common yoga moves include:

• Mountain Pose (Tadasana)
• Downward-Facing Dog (Adho Mukha Svanasana)
• Warrior I and II (Virabhadrasana I and II)
• Triangle (Trikonasana)
• Tree (Vrksasana)
• Chair (Utkatasana)
• Cobra (Bhujangasana)
• Bridge (Setu Bandha Sarvangasana)
• Child’s Pose (Balasana)
• Corpse Pose (Savasana)

The full English and Sanskrit list of 25 moves appears earlier in this guide.

What Are the 12 Basic Yoga Postures?

The 12 basic yoga postures of the Sivananda tradition are Headstand, Shoulderstand, Plough, Fish, Sitting Forward Bend, Cobra, Locust, Bow, Spinal Twist, Crow or Peacock, Standing Forward Bend and Triangle. They are practised in a fixed order after Sun Salutations. Beginners should learn the three inversions (Headstand, Shoulderstand and Plough) only with a qualified teacher.

What Are the 10 Poses of Yoga?

There is no official list. The 10 poses most often taught to beginners are Mountain, Downward-Facing Dog, Warrior I, Warrior II, Triangle, Tree, Cobra, Bridge, Child’s Pose and Corpse Pose. Together they cover standing alignment, strength, balance, spinal movement and relaxation, which makes them a complete starter set.

What Are the 84 Yoga Poses?

The 84 yoga poses are the classical asanas that Hatha Yoga texts, such as the Hatha Yoga Pradipika, say were taught by Shiva. The texts don’t agree on a single list. The Gheranda Samhita calls 84 preeminent and describes only 32 of them. Beginners don’t need to learn them all; a balanced set of 10 to 25 basic moves is enough to start.

Is 15 Minutes of Yoga a Day Enough?

Fifteen minutes a day is a realistic and useful start, and short sessions are easier to keep up than one long class. For broader health benefits, though, the NHS and CDC recommend 150 minutes of moderate activity a week plus strength work on 2 days. Treat daily yoga as one part of that mix, alongside walking or cycling.

Can Yoga Moves Help With Back Pain?

Yoga may help some people with low-back pain. A 2020 report by the US Agency for Healthcare Research and Quality, summarised by the NIH, found that yoga improved pain and function for up to 12 months, with results similar to exercise and massage. Gentle moves such as Cat-Cow, Sphinx, Bridge and Child’s Pose are a sensible start. See a doctor first about sharp, new or severe pain.

Does Yoga Count Towards Weekly Exercise Guidelines?

Yoga counts mainly as a muscle-strengthening activity. The NHS lists yoga among the strengthening activities adults should do on at least 2 days a week, and US guidelines also call for 2 days of muscle strengthening. Most yoga doesn’t replace aerobic exercise, so you still need around 150 minutes a week of brisk walking, cycling or similar activity.

Do I Need a Yoga Mat and Props to Start?

A non-slip mat is all you need to start. Props make yoga moves easier and safer, but household items work fine:

• a firm cushion or thick book instead of a yoga block
• a belt or dressing-gown cord instead of a strap
• a sturdy chair or wall for balance

Buy proper blocks and a strap later if you keep practising.

What Are the 5 Basic Yoga Moves for Beginners?

Five useful basic yoga moves for beginners are Mountain Pose, Cat-Cow, Downward-Facing Dog, Warrior II and Child’s Pose. They cover standing posture, spinal mobility, a full-body stretch, leg strength and rest. Practise them for about 10 minutes, holding each for 3 to 5 breaths, before you add balances such as Tree Pose.

Can I Learn Yoga Moves at Home?

Yes. Most beginner yoga moves can be learned at home with a non-slip mat, a cushion or folded blanket, and a clear wall for support. Start with 10 to 15 minute sessions and move slowly. If you have a health condition or an injury, or are pregnant, check with your doctor first and consider a few classes with a qualified teacher.

How Many Yoga Moves Are There?

There is no fixed number. Traditional Hatha Yoga texts refer to 84 classical asanas, and modern styles use hundreds of variations and transitions. Beginners don’t need many: 10 to 25 well-learned basic yoga moves are enough for a balanced practice that covers standing, balancing, bending, twisting and resting.

Are Yoga Moves Good for Weight Loss?

Yoga moves can support weight management, but they work best alongside diet and other activity. A 2013 NIH-supported review of 17 yoga-based weight-control programmes found that most led to gradual, moderate weight reductions. Stronger moves such as Chair, the Warriors and Sun Salutations use more energy than restorative ones. Read our guide to yoga for weight loss.

Are Yoga Moves Safe for Older Adults?

Gentle yoga moves can suit many older adults when they are practised carefully. The US NCCIH suggests:

• starting with a gentle or seniors’ class
• trying chair yoga if mobility is limited
• speaking with both your doctor and the teacher first

Use a wall or chair for balance moves. If you have osteoporosis, ask your doctor which forward bends and twists to avoid.

How Long Does It Take to See Results From Yoga Moves?

It varies. Some people feel looser or calmer after their first few sessions. Noticeable changes in flexibility, balance and strength usually take several weeks of regular practice. Progress depends on how consistently you practise, your age, your starting fitness and the moves you choose, so compare yourself only with your own starting point.

What Should I Wear for Yoga Moves?

Wear stretchy, breathable clothes that let you bend and twist without slipping or riding up. Practise barefoot on a non-slip mat for better grip and balance. Remove watches and bulky jewellery and keep a small towel nearby. Many teachers suggest practising on a light stomach rather than straight after a heavy meal.

Conclusion

You don’t need to be flexible to start yoga. You get more flexible by starting. A handful of yoga moves, practised slowly with steady breathing, can ease desk stiffness, train your balance and give you a calmer end to the day.

Pick the 15-minute flow, or choose three or four moves that match your goal. Practise three or four times a week for the next month, whether that’s before work in Manchester or after the school run in Atlanta. Respect pain signals, use props freely, and let steadiness come before depth.

When you’re ready to study yoga as a complete discipline, Inteyoga’s training in South Goa offers the time and setting to do it.

Frequently Asked Questions (FAQ)