Yoga Exercises for Beginners: 18 Best Poses, Benefits & Routines

It’s 3 p.m. You’ve been at your desk since nine, in an open-plan office in Manchester or a spare bedroom in Ohio, and your lower back has started to complain. A 45-minute gym session sounds exhausting. Yoga exercises are the middle ground: a handful of simple postures, a few minutes of slow breathing and a short rest. You need a mat, a bit of floor and about 15 minutes. No gym membership required.

Plenty of people have worked this out already. In the US, the share of adults who practise yoga rose from 5.0% in 2002 to 15.8% in 2022, according to the National Center for Complementary and Integrative Health (NCCIH). In England, Sport England’s Active Lives survey found that 64.6% of adults (30.9 million people) met the 150-minute weekly activity guideline in 2024–25. Its 2023–24 report pointed to fitness activities such as yoga and Pilates as a source of big gains.

This guide comes from the teaching team at Inteyoga (Swami Krishnananda Yoga Vidyapeeth) in South Goa, India. It explains what yoga exercises are and what the research does and doesn’t show. It then walks you through each pose with its Sanskrit name, breathing cues, benefits and beginner modifications.

Key Takeaways

• Yoga exercises combine postures (asanas), breathing (pranayama) and relaxation. They train strength, flexibility, balance and calm together.
• Start small: 15–30 minutes, two to four times a week, suits most beginners. Regular practice over several weeks matters more than long sessions.
• Best first poses: Mountain, Cat-Cow, Child’s Pose, Bridge and Tree. All are low-risk and need no flexibility.
• The evidence: research reviews summarised by the NCCIH link yoga with lower perceived stress, better balance and sleep, and modest relief from neck and low-back pain.
• Stay safe: never push into sharp pain. Avoid headstands, shoulder stands and forceful breathing until a qualified teacher has shown you how.

Why You Can Trust This Guide

• Who wrote it: the Inteyoga Editorial Team at Inteyoga (Swami Krishnananda Yoga Vidyapeeth), Sernabatim, Colva, South Goa.
• School status: Inteyoga is registered with Yoga Alliance as a Registered Yoga School (RYS 200, RYS 300 and RYS 500).
• Sources: health claims link to public research summaries from the NCCIH (US National Institutes of Health), Cochrane, the CDC, the NHS and Harvard Health Publishing.
• Honest limits: this is educational content, not medical advice. Where evidence is limited, we say so. If you have a health condition, check with your doctor first.

What Are Yoga Exercises?

Yoga exercises are structured movements, held postures, breathing drills and relaxation techniques drawn from the Indian tradition of yoga. Unlike a plain stretch or a gym set, each yoga exercise links the movement to the breath and to steady attention. That link is what makes yoga feel different from ordinary exercise.

The NCCIH notes that yoga as practised in the United States usually emphasises three elements: physical postures (asanas), breathing techniques (pranayama) and meditation (dhyana). Classical yoga includes more, such as ethics and self-study, but these three are where most beginners start.

At Inteyoga we teach yoga as an integrated practice. In plain terms, a pose isn’t just a shape you hold. While you’re in it, you keep checking whether your body feels stable, whether your breath is smooth and whether your mind is still in the room. If one of those slips, ease off until it comes back.

What Are the Main Types of Yoga Exercises?

There are four main types of yoga exercises: postures, breathing practices, relaxation and meditation. A balanced session uses all four, usually in that order, often after a short joint warm-up.

Type	Sanskrit term	What it trains	Beginner example
Postures	Asana	Strength, flexibility, balance, posture	Mountain Pose (Tadasana)
Joint loosening	Sukshma Vyayama	Joint mobility, warm-up	Neck, shoulder and ankle rotations
Breathing practices	Pranayama	Breath control, focus	Alternate Nostril Breathing (Nadi Shodhana)
Relaxation	Shavasana / Yoga Nidra	Rest and recovery	Corpse Pose (Shavasana)
Meditation	Dhyana	Attention	5 minutes of breath awareness

What Are the 7 Types of Yoga Exercises?

The 7 types of yoga exercises are joint-loosening movements, flowing sequences, postures, breathing practices, locks and seals, relaxation, and meditation. Classical Hatha teaching generally moves from the body towards the breath and then the mind.

1. Sukshma Vyayama (joint-loosening exercises): gentle rotations of the neck, shoulders, wrists, spine, hips, knees and ankles to warm the joints.
2. Surya Namaskar (Sun Salutation and other flows): a linked sequence of 12 positions done with the breath, building warmth, stamina and coordination.
3. Asanas (postures): standing, seated, prone (face-down), supine (face-up), balancing, twisting and inverted poses held with steady breathing.
4. Pranayama (breathing exercises): controlled breathing such as Yogic Breathing, Nadi Shodhana, Ujjayi and Bhramari.
5. Mudras and Bandhas (seals and locks): hand gestures and gentle muscular locks used in more advanced breath work. Beginners should learn these from a qualified teacher.
6. Relaxation practices: Shavasana (Corpse Pose) and Yoga Nidra, a guided, systematic relaxation done lying down.
7. Dhyana (meditation): sitting still with breath awareness, a mantra or a point of focus.

Note: some websites use “7 types of yoga” to mean seven styles instead, usually Hatha, Vinyasa, Ashtanga, Iyengar, Bikram (hot), Kundalini and Yin. Those styles are explained next.

What Are the Most Popular Styles of Yoga?

The most popular styles of yoga are Hatha, Vinyasa, Ashtanga and Restorative or Yin, followed by Iyengar, Sivananda, Kundalini, Hot (Bikram), Power, Chair, Prenatal and Yoga Nidra. Each style uses similar yoga exercises but changes the pace, intensity and purpose. A slow Hatha class is usually the easiest place for beginners to start.

• Hatha: “Hatha” is a broad, traditional term for physical yoga practice. In most studios today, a Hatha class means a slower class where poses are held for several breaths, with breathing and relaxation built in.
• Vinyasa (“Flow”): poses link together in a continuous sequence, one movement per breath, often built around Sun Salutations. It is more aerobic and varies from class to class. It suits you best once you know the basic poses.
• Ashtanga: a set, demanding series of poses practised in the same order each time, linked by breath and movement. It builds strength and stamina but is not an easy first style.
• Restorative / Yin: both are slow, but they differ. Restorative yoga uses bolsters, blankets and blocks so the body is fully supported, for deep rest. Yin holds passive floor poses for 3–5 minutes. Teachers often describe Yin as targeting connective tissue around the hips and spine, but research on that specific claim is limited.
• Iyengar: a precise, alignment-focused style that uses props such as belts, blocks and chairs. Well suited to beginners, older adults and people with stiffness.
• Sivananda: a gentle, set structure of Sun Salutations, 12 basic asanas, breathing and relaxation, with chanting and philosophy.
• Kundalini: combines dynamic movement, breath work, chanting and meditation. Practitioners describe it in terms of energy and awareness, which are traditional rather than biomedical concepts.
• Hot yoga / Bikram: a set series in a heated room, often around 40°C (105°F). The NCCIH warns of risks from overheating and dehydration, and advises avoiding hot yoga in pregnancy.
• Power yoga: a vigorous, fitness-focused version of Vinyasa.
• Chair yoga: seated and chair-supported versions of standard poses, useful for seniors, desk workers and anyone with limited mobility or balance.
• Prenatal yoga: adapted for pregnancy, avoiding deep twists, strong core work and long periods lying flat. Check with your doctor or midwife first.
• Yoga Nidra: “yogic sleep”, a guided relaxation practised lying in Shavasana. It needs no flexibility at all.

Style	Pace	Best for	Beginner-friendly?
Hatha	Slow, held poses	Learning basics, posture, breath	Yes
Sivananda	Slow, set sequence	Routine, breathing, relaxation	Yes
Iyengar	Slow, precise, props	Alignment, stiffness, older adults	Yes
Restorative / Yin	Very slow, long holds	Rest and recovery	Yes
Chair	Slow, seated	Seniors, limited mobility	Yes
Yoga Nidra	Lying still	Deep relaxation	Yes
Prenatal	Gentle, adapted	Pregnancy (with medical clearance)	Yes
Kundalini	Varied, energetic	Breath, meditation	With guidance
Vinyasa	Flowing, faster	Fitness, coordination	After the basics
Power	Fast, vigorous	Strength, calorie burn	After the basics
Ashtanga	Fast, set, demanding	Strength and stamina	Not at first
Hot / Bikram	Set series, heated room	Experienced, healthy practitioners	Not recommended to start

Inteyoga’s advanced 300-hour curriculum draws on Hatha (including the Satyananda and Sivananda traditions), Raja, Mantra and Restorative yoga. That is why this guide leans towards slow, breath-led practice and puts safety notes next to every pose.

What Are the Benefits of Yoga Exercises?

Research suggests that regular yoga exercises may reduce perceived stress, improve sleep and balance, ease some types of chronic pain, and support healthier habits. The evidence is strongest for general wellness and more modest for specific medical conditions. Many studies are small, so treat these findings as promising rather than proven for everyone.

Benefit	What the research found	Source
Lower stress	A 2020 review of 12 studies (672 healthy adults) found yoga improved perceived stress in every study	NCCIH
Better balance	A 2014 review found 11 of 15 studies (688 people) showed improvement in at least one balance measure	NCCIH
Neck pain	A 2019 review of 10 studies (686 people) found less pain intensity and better neck range of motion	NCCIH
Low-back pain	A 2022 Cochrane review of 21 studies (2,223 people) found yoga slightly better than no exercise; the difference may be small for patients	Cochrane via PubMed
Knee osteoarthritis	A 2019 review of 9 studies (640 people) suggested less pain and stiffness, though study quality was low	NCCIH
Mental wellbeing	A 2018 review of 14 studies (1,084 people) found gains in resilience and general wellbeing	NCCIH
Healthier habits	A 2018 survey of 1,820 young adults linked regular yoga with better eating and activity habits	NCCIH
Sleep	Studies in older adults, women with sleep problems and people with cancer reported better sleep	NCCIH

What Are the Key Health Benefits of Yoga?

The key health benefits of yoga fall into three groups: physical, mental and lifestyle.

Physical benefits

• Greater flexibility and joint range of motion
• Stronger legs, core, back and shoulders using body weight
• Better balance
• Improved posture and less stiffness from sitting
• Modest relief for some types of neck pain, low-back pain and knee osteoarthritis pain
• Better breathing control through pranayama
• Low-impact activity that is gentle on the joints

Mental and emotional benefits

• Lower perceived stress
• Fewer anxiety symptoms in many study groups, though the NCCIH notes little evidence of benefit for diagnosed anxiety disorders
• Better sleep quality in several study populations
• Greater body awareness
• A helpful addition to, not a replacement for, treatment for depression, according to the NCCIH

Lifestyle benefits

• Motivation to eat better and move more
• Support for weight management
• Short-term help with quitting smoking alongside counselling
• Relief of some menopause symptoms
• A sense of community when you practise in a group

Remember: these benefits build with regular practice. Results also vary between people and between styles.

What Does Each Type of Yoga Exercise Do for Your Body?

• Better flexibility: forward bends, twists and hip openers gradually lengthen the hamstrings, hips, chest and shoulders.
• Functional strength: Chair, Plank, Warrior and Bridge use your body weight to strengthen the legs, glutes, core and upper back.
• Steadier balance: single-leg poses such as Tree train the stabilising muscles of the feet, ankles and hips.
• Better posture: Mountain Pose, Cobra and Locust strengthen the back of the body and counter long hours of sitting.
• A calmer mind: many people find that slow breathing and long exhales help them feel calmer.
• Low-impact movement: yoga puts less stress on the joints than running or jumping, which suits many beginners and older adults.

Can Yoga Exercises Help With Weight Loss?

Yoga exercises can support weight loss, but they work best as part of a wider plan that includes diet and regular activity. A 2022 review of 22 studies (1,178 people) found reductions in weight, BMI, body fat and waist size. An earlier NCCIH-supported review of 17 programmes found the best results came from longer sessions (75–90 minutes, three or more times a week), programmes of three months or more, and regular home practice. For more, read our guide to yoga for weight loss.

To be clear: yoga is not a cure. Many studies are small, and results vary by person and style. Treat yoga as one helpful habit, not a replacement for medical care.

Which Yoga Exercises Are Best for Weight Loss, and How Should You Practise Them?

The most useful yoga exercises for weight management are dynamic, full-body poses and flows that keep large muscles working, such as Sun Salutations, Chair, Warrior, Plank, Boat and Bridge. Practise them in longer, more frequent sessions and combine them with healthy eating.

Yoga exercises for weight loss

• Sun Salutation (Surya Namaskar): 12 linked positions that raise the heart rate. Build up from 3 to 12 rounds.
• Chair Pose (Utkatasana): works the thighs and glutes, the body’s largest muscles.
• Warrior I and II (Virabhadrasana): build leg strength and stamina.
• Plank (Phalakasana) and Side Plank (Vasisthasana): strengthen the core, arms and shoulders.
• Boat Pose (Navasana): strengthens the abdominal muscles and hip flexors.
• Bridge Pose (Setu Bandhasana): strengthens the glutes and hamstrings.
• Crescent Lunge (Anjaneyasana with arms raised): works the legs while opening the hips.
• Downward Dog to Plank transitions: repeated slowly, they add upper-body strength work.

A weekly yoga practice plan for weight management

Day	Practice	Time
Monday	Warm-up + 6–8 Sun Salutations + standing poses + Shavasana	40–45 minutes
Tuesday	Brisk walk + 10 minutes of Nadi Shodhana	30–40 minutes
Wednesday	Strength flow: Chair, Warriors, Plank, Boat, Bridge (3 rounds)	40–45 minutes
Thursday	Gentle Hatha or Restorative yoga	30 minutes
Friday	Sun Salutations (8–12 rounds) + core poses + Shavasana	45–60 minutes
Saturday	Longer Hatha or Vinyasa practice	60–75 minutes
Sunday	Rest, light walk or Yoga Nidra	20–30 minutes

Practice tips for weight loss

• Be consistent: the NCCIH-reviewed programmes with the best results ran for at least 3 months, with sessions of 75–90 minutes at least 3 times a week. Build up to this gradually.
• Add home practice: regular practice between classes was linked with better results.
• Pair yoga with diet: programmes with a yoga-based dietary component did better. Gentle yoga burns fewer calories than running or cycling.
• Progress safely: add rounds or time each week, not depth or speed. If you have obesity, joint pain or a heart condition, check with your doctor first.

What Are the 18 Best Yoga Exercises for Beginners?

The best yoga exercises for beginners are simple, stable poses that build body awareness before depth: Cat-Cow, Child’s Pose, Mountain, Chair, Warrior I and II, Triangle, Tree, Downward Dog, Plank, Boat, Cobra, Locust, Bridge, Seated Forward Bend, Supine Twist, Corpse Pose and Alternate Nostril Breathing. Together they move the spine in every main direction and work every major muscle group.

Use this quick-reference table to plan your practice. Below it, every pose includes four things: its Sanskrit name, a step-by-step guide with when to inhale and exhale, its benefits, and modifications for beginners using blocks, a strap, a wall or a chair.

#	Yoga exercise (English / Sanskrit)	Main focus	Beginner hold
1	Cat-Cow (Marjaryasana-Bitilasana)	Spinal mobility, warm-up	6–10 slow rounds
2	Child’s Pose (Balasana)	Rest, back release	30–60 seconds
3	Mountain Pose (Tadasana)	Posture, alignment	5–8 breaths
4	Chair Pose (Utkatasana)	Leg strength	3–5 breaths
5	Warrior I (Virabhadrasana I)	Legs, hip flexors	5 breaths per side
6	Warrior II (Virabhadrasana II)	Hips, stamina	5 breaths per side
7	Triangle Pose (Trikonasana)	Side body, hamstrings	5 breaths per side
8	Tree Pose (Vrikshasana)	Balance, focus	5–8 breaths per side
9	Downward-Facing Dog (Adho Mukha Svanasana)	Full-body stretch, shoulders	5 breaths
10	Plank Pose (Phalakasana)	Core, arms	15–30 seconds
11	Boat Pose (Navasana)	Core, hip flexors	3–5 breaths
12	Cobra Pose (Bhujangasana)	Back strength, chest opening	3–5 breaths
13	Locust Pose (Shalabhasana)	Back, glutes	3–5 breaths
14	Bridge Pose (Setu Bandhasana)	Glutes, hip opening	5 breaths
15	Seated Forward Bend (Paschimottanasana)	Hamstrings	30–60 seconds
16	Supine Spinal Twist (Supta Matsyendrasana)	Spine, lower back	30 seconds per side
17	Corpse Pose (Shavasana)	Deep relaxation	3–5 minutes
18	Alternate Nostril Breathing (Nadi Shodhana)	Breath, focus	5–10 rounds

What Are the Common Yoga Poses for Beginners by Category?

Common beginner yoga poses fall into five groups: standing and flow, core and balance, seated and rest, backbends, and breathing. A balanced session takes one or two poses from each group.

Standing & Flow

• Mountain Pose (Tadasana): the base of every standing pose; teaches posture.
• Sun Salutation (Surya Namaskar): a 12-step flow linking breath and movement; a full-body warm-up.
• Chair Pose (Utkatasana): strengthens the legs and glutes.
• Warrior I and Warrior II (Virabhadrasana I & II): build leg strength and open the hips.
• Triangle Pose (Trikonasana): stretches the side body and hamstrings.
• Low Lunge (Anjaneyasana): opens hip flexors tightened by sitting.
• Standing Forward Bend (Uttanasana / Pada Hastasana): releases the hamstrings and back; bend the knees freely.
• Downward-Facing Dog (Adho Mukha Svanasana): stretches the back of the body and strengthens the shoulders.

Core & Balance

• Tree Pose (Vrikshasana): single-leg balance and focus.
• Plank Pose (Phalakasana): whole-body and core strength.
• Side Plank (Vasisthasana): strengthens the side waist and shoulders; start with the lower knee down.
• Boat Pose (Navasana): abdominal and hip-flexor strength.
• Warrior III (Virabhadrasana III): balance and back-body strength; use a wall or chair.
• Eagle Pose (Garudasana): balance and coordination; keep the toes on the floor at first.
• Bird-Dog: extend the opposite arm and leg from tabletop; builds core stability.

Seated & Rest

• Easy Pose (Sukhasana): a comfortable cross-legged seat for breathing and meditation.
• Staff Pose (Dandasana): a seated posture lesson that strengthens the back.
• Seated Forward Bend (Paschimottanasana): stretches the hamstrings.
• Butterfly / Bound Angle Pose (Baddha Konasana): opens the inner thighs and hips.
• Child’s Pose (Balasana): rests the back between harder poses.
• Supine Spinal Twist (Supta Matsyendrasana): releases the lower back.
• Legs-Up-the-Wall (Viparita Karani): a gentle restorative pose for tired legs; avoid with glaucoma.
• Corpse Pose (Shavasana): relaxation at the end of every session.

Backbends & Prone (Face-Down) Poses

• Cat-Cow (Marjaryasana-Bitilasana): gentle spinal flexion and extension.
• Sphinx Pose (Salamba Bhujangasana): a softer Cobra, resting on the forearms.
• Cobra Pose (Bhujangasana): strengthens the back muscles.
• Locust Pose (Shalabhasana): strengthens the back and glutes.
• Bridge Pose (Setu Bandhasana): strengthens the glutes and opens the chest.

Breathing (Pranayama)

• Yogic (three-part) breathing: belly, ribs and chest breathing in one smooth wave.
• Alternate Nostril Breathing (Nadi Shodhana): slow, balanced breathing many people find calming.
• Humming Bee Breath (Bhramari): a gentle humming exhale.
• Ujjayi (“ocean” breath): a soft throat sound used in flowing styles.

What Is the Best Yoga Exercise?

There is no single best yoga exercise for everyone. Sun Salutation (Surya Namaskar) is often called the most complete, because it works the whole body, links movement with breath and includes a forward bend, a backbend and a strengthening position in one flow. For a complete beginner, Cat-Cow or Mountain Pose is often the best single starting point, because both are safe and teach breath and posture. The right choice depends on your goal.

Your goal	Best yoga exercise	Why
Whole-body workout	Sun Salutation (Surya Namaskar)	Works all major muscles with the breath
Complete beginner	Cat-Cow, Mountain Pose	Safe, simple, teaches breath and posture
Flexibility	Downward Dog, Seated Forward Bend	Lengthens hamstrings, calves and back
Strength	Chair Pose, Plank	Loads the legs, core and arms
Balance	Tree Pose	Trains single-leg stability
Back health	Cat-Cow, Cobra, Bridge	Mobilises and strengthens the spine
Stress and sleep	Legs-Up-the-Wall, Shavasana, Yoga Nidra	Slow the breath and relax the body
Breathing and focus	Nadi Shodhana	Slow, steady breathing
Weight management	Sun Salutation rounds, Warrior flow	Keeps large muscles working longer

Take care: Sun Salutation includes a forward fold and a backbend. If you have back pain, high blood pressure or are pregnant, practise a slower, modified version or ask a qualified teacher.

Which Yoga Exercises Warm Up the Body?

Start every session with gentle warm-up yoga exercises that move the spine and joints before you hold any pose. In classical Hatha teaching this stage is called Sukshma Vyayama, or subtle joint exercises: slow rotations of the neck, shoulders, wrists, hips and ankles. Two minutes is enough.

1. Cat-Cow (Marjaryasana-Bitilasana)

Sanskrit name: Marjaryasana-Bitilasana (marjari = cat, bitila = cow, asana = pose)

Step-by-step guide:

1. Come onto hands and knees in a tabletop position: wrists under shoulders, knees under hips, spine neutral.
2. Inhale: let your belly drop gently towards the mat, lift your chest and tailbone, and look slightly forward (Cow).
3. Exhale: press the floor away, round your spine towards the ceiling, and tuck your chin and tailbone (Cat).
4. Keep flowing between the two shapes, one breath per movement, for 6–10 rounds.
5. Finish in a neutral tabletop and rest in Child’s Pose.

Benefits:

• Improves spinal mobility in both directions
• Warms up the back, neck and shoulders before stronger poses
• Teaches you to link movement with breath
• May ease stiffness from long hours of sitting

Modifications for beginners:

• Chair version: sit on the front edge of a sturdy chair, hands on knees. Inhale to arch and open the chest; exhale to round the back.
• Sore knees: fold a blanket or towel under the knees.
• Sore wrists: make fists, rest on your forearms, or place your hands on yoga blocks.

Take care: keep the neck movement small if you have neck pain.

2. Child’s Pose (Balasana)

Sanskrit name: Balasana (bala = child, asana = pose)

Step-by-step guide:

1. Kneel, bring your big toes together and open your knees about hip-width or wider.
2. Exhale: sit your hips back towards your heels and fold forward between your thighs.
3. Stretch your arms forward or rest them alongside your body, and rest your forehead on the mat.
4. Inhale slowly into the back of your ribs; exhale and let your shoulders and hips sink a little more.
5. Stay for 30–60 seconds. To come out, inhale and walk your hands back to lift up slowly.

Benefits:

• Gently stretches the lower back, hips and thighs
• Gives you a resting position between harder poses
• Works as a counterpose after backbends
• Releases tension in the shoulders and neck

Modifications for beginners:

• Hips don’t reach the heels: place a folded blanket or cushion between hips and heels.
• Forehead doesn’t reach the floor: rest it on a yoga block or stacked fists.
• Chair version: sit with feet apart, fold forward and rest your chest on your thighs or a pillow.
• Tight ankles: place a rolled towel under the front of the ankles.

Take care: avoid if you have a knee injury; lie on your back and hug your knees in instead. In pregnancy, keep the knees wide.

Which Standing Yoga Exercises Build Strength and Posture?

Standing yoga exercises build leg strength, hip stability and posture, using your own body weight as the load. They are the backbone of most beginner classes.

3. Mountain Pose (Tadasana)

Sanskrit name: Tadasana (tada = mountain, asana = pose); closely related to Samasthiti, the “equal standing” position used in some traditions

Step-by-step guide:

1. Stand with feet hip-width apart, toes forward and weight even across both feet.
2. Spread your toes and press evenly through the heels and balls of the feet.
3. Inhale: lengthen your spine upwards through the crown of your head and lift your chest gently.
4. Exhale: relax your shoulders down and back, soften your knees and let your arms hang by your sides.
5. Breathe slowly for 5–8 breaths. As a variation, inhale your arms overhead and exhale them down.

Benefits:

• Improves posture and body awareness
• Engages the thighs, knees and ankles
• Teaches the alignment used in every standing pose
• Builds steadiness

Modifications for beginners:

• Unsteady balance: stand with your back against a wall or widen your feet.
• Chair version: sit tall on the front of a chair, feet flat and hip-width apart, and practise the same lengthening.
• Learning alignment: squeeze a yoga block lightly between your upper thighs to engage the legs.

Why it matters: Mountain Pose looks simple, but it is the template for every standing pose that follows.

4. Chair Pose (Utkatasana)

Sanskrit name: Utkatasana (utkata = powerful or fierce, asana = pose)

Step-by-step guide:

1. Start in Mountain Pose with feet hip-width apart.
2. Inhale: raise your arms forward or overhead, palms facing each other.
3. Exhale: bend your knees and sit your hips back as if lowering onto a chair, keeping your weight in your heels.
4. Keep your chest lifted and knees behind your toes. Breathe steadily for 3–5 breaths.
5. Inhale: straighten your legs to stand; exhale: lower your arms.

Benefits:

• Strengthens the thighs, glutes and calves
• Builds core and upper-back endurance
• Challenges balance and stamina
• Warms up the body quickly

Modifications for beginners:

• Hard on the knees: bend less deeply and keep your hands on your hips.
• Wall support: slide your back down a wall, like a wall sit.
• Chair version: hover just above a chair seat, or sit down and stand up slowly 5 times.
• Alignment aid: squeeze a yoga block between your thighs to keep the knees in line.

Take care: reduce the depth if your knees ache; avoid with an acute knee injury.

5. Warrior I (Virabhadrasana I)

Sanskrit name: Virabhadrasana I (Virabhadra = a warrior form of Shiva in Indian mythology, asana = pose)

Step-by-step guide:

1. Start in Mountain Pose. Exhale: step your left foot back about one leg’s length.
2. Turn the back foot out about 45 degrees and press the outer edge of the back heel down.
3. Exhale: bend the front (right) knee until it is over the ankle; keep the back leg straight and strong.
4. Inhale: square your hips forward and sweep your arms overhead, palms facing each other.
5. Hold for 5 breaths. Exhale: lower your arms and step forward. Repeat on the other side.

Benefits:

• Strengthens the legs, glutes and back
• Stretches the hip flexors and calf of the back leg
• Opens the chest and shoulders
• Builds stamina

Modifications for beginners:

• Wobbly stance: shorten the stance and widen the feet to hip-width (“on train tracks”).
• Tight back heel: lift the back heel into a high lunge.
• Chair support: rest your hands on the back or seat of a chair in front of you.
• Shoulder or neck strain: keep your hands on your hips or at your chest.

Take care: keep the front knee over the ankle, not past the toes.

6. Warrior II (Virabhadrasana II)

Sanskrit name: Virabhadrasana II (Virabhadra = warrior, asana = pose)

Step-by-step guide:

1. Stand with your feet wide apart, about 1–1.2 metres (3.5–4 feet).
2. Turn your right foot out 90 degrees and your left foot in slightly; line up the front heel with the back arch.
3. Inhale: raise your arms to shoulder height, parallel to the floor, palms down.
4. Exhale: bend your right knee over your right ankle, keeping your torso upright and centred.
5. Look over your right fingertips. Hold for 5 breaths, then inhale to straighten the leg and repeat on the left.

Benefits:

• Strengthens the thighs, ankles and hips
• Opens the hips and inner thighs
• Builds stamina and concentration
• Strengthens the shoulders and arms

Modifications for beginners:

• Too hard on the legs: bend the front knee less.
• Chair version: sit sideways on a chair, front thigh on the seat, back leg extended.
• Tired arms: rest your hands on your hips.
• Balance aid: stand with your back lightly against a wall.

Take care: keep the front knee tracking over the middle toes, never collapsing inwards.

7. Triangle Pose (Trikonasana)

Sanskrit name: Trikonasana (trikona = triangle, asana = pose)

Step-by-step guide:

1. Stand with your feet about 1 metre (3 feet) apart. Turn your right foot out 90 degrees and your left foot in slightly.
2. Inhale: raise your arms to shoulder height, parallel to the floor.
3. Exhale: reach forward over your right leg, then hinge sideways from the hip and lower your right hand to your shin, ankle or the floor.
4. Inhale: stretch your left arm up and open your chest; look up, forward or down.
5. Hold for 5 breaths. Inhale to come up, then repeat on the left.

Benefits:

• Stretches the sides of the waist, hamstrings and inner thighs
• Strengthens the legs and core
• Opens the chest and shoulders
• Challenges balance and spinal mobility

Modifications for beginners:

• Can’t reach the floor: place a yoga block under your lower hand, outside the front foot.
• Chair support: rest your lower hand on a chair seat placed outside the front foot.
• Unsteady: stand with your back against a wall.
• Tight hamstrings: shorten the stance and soften the front knee slightly.

Take care: look down rather than up if you have neck pain or low blood pressure.

Which Yoga Exercises Improve Balance?

Single-leg poses such as Tree Pose are the most direct yoga exercises for balance. Practise near a wall at first.

8. Tree Pose (Vrikshasana)

Sanskrit name: Vrikshasana (vriksha = tree, asana = pose)

Step-by-step guide:

1. Stand in Mountain Pose and fix your gaze on one point in front of you.
2. Exhale: shift your weight into your left foot.
3. Place the sole of your right foot on your left ankle, calf or inner thigh, never on the knee.
4. Inhale: bring your palms together at your chest or raise them overhead.
5. Breathe slowly for 5–8 breaths. Exhale to lower the foot, then repeat on the other side.

Benefits:

• Improves balance and coordination
• Strengthens the ankles, calves and thighs
• Opens the hip of the bent leg
• Builds focus

Modifications for beginners:

• “Kickstand” version: rest your heel on your ankle and keep your toes on the floor.
• Wall or chair support: stand beside a wall or hold the back of a chair.
• Chair version: sit on a chair and place one sole against the inner calf of the other leg.
• Arms: keep your hands at your chest or on your hips until you feel steady.

Take care: never press your foot against the knee joint.

Which Yoga Exercises Strengthen the Core and Upper Body?

Downward Dog, Plank and Boat build trunk and shoulder strength without weights.

9. Downward-Facing Dog (Adho Mukha Svanasana)

Sanskrit name: Adho Mukha Svanasana (adho = downward, mukha = face, svana = dog, asana = pose)

Step-by-step guide:

1. Start on hands and knees, hands slightly ahead of your shoulders, fingers spread wide.
2. Inhale: tuck your toes under.
3. Exhale: lift your knees and push your hips up and back into an upside-down “V”.
4. Press firmly through your hands, lengthen your spine and let your head hang between your arms. Bend your knees as much as you need to keep your back long.
5. Breathe for 5 breaths. Exhale to lower your knees and rest in Child’s Pose.

Benefits:

• Stretches the hamstrings, calves, back and shoulders
• Strengthens the arms, shoulders and upper back
• Lengthens the spine
• Many people find it energising

Modifications for beginners:

• Tight hamstrings: keep your knees bent and heels lifted; focus on a long spine.
• Wrist pain: place your hands on yoga blocks or practise Dolphin Pose on your forearms.
• Chair version (“Half Dog”): put your hands on the back or seat of a chair (or a wall) and walk your feet back until your spine is parallel to the floor.
• Heels far from the floor: rest your heels on a rolled mat or blanket.

Take care: avoid with uncontrolled high blood pressure, glaucoma or in late pregnancy, because your head is below your heart. Use the chair version instead.

10. Plank Pose (Phalakasana)

Sanskrit name: Phalakasana (phalaka = plank or board, asana = pose); sometimes called Kumbhakasana

Step-by-step guide:

1. Start on hands and knees with wrists directly under shoulders.
2. Inhale: step one foot back, then the other, so your body forms a straight line from head to heels.
3. Exhale: draw your navel gently in, press the floor away and keep your hips level with your shoulders.
4. Look at the floor slightly ahead of your hands to keep your neck long.
5. Breathe steadily for 15–30 seconds. Exhale to lower your knees and rest.

Benefits:

• Strengthens the core, arms, wrists and shoulders
• Builds whole-body stability and endurance
• Supports good posture
• Prepares the body for more advanced arm balances

Modifications for beginners:

• Knee plank: keep your knees on the mat and your body straight from head to knees.
• Incline plank: put your hands on a chair seat, bench or wall.
• Forearm plank: rest on your forearms if your wrists hurt.
• Wrist support: hold two yoga blocks or make fists.

Take care: if your lower back starts to sag, lower your knees.

11. Boat Pose (Navasana)

Sanskrit name: Navasana (nava = boat, asana = pose); the half version is Ardha Navasana

Step-by-step guide:

1. Sit with knees bent and feet flat on the floor; hold the backs of your thighs.
2. Inhale: lengthen your spine and lift your chest.
3. Exhale: lean back slightly with a straight back and lift your feet so your shins are parallel to the floor.
4. Inhale: stretch your arms forward at shoulder height. Straighten your legs only if your back stays long.
5. Breathe for 3–5 breaths. Exhale to lower your feet and rest.

Benefits:

• Strengthens the abdominal muscles and hip flexors
• Builds balance and core stability
• Strengthens the back muscles that support the spine

Modifications for beginners:

• Toes down: keep your toes on the floor and just lean back with a straight spine.
• Hand support: keep holding the backs of your thighs, or place your hands on the floor behind your hips.
• Chair version: sit on the front of a chair, hold the seat, lean back slightly and lift one foot at a time.
• Block squeeze: hold a yoga block between your thighs.

Take care: skip if you have lower-back pain or are pregnant.

Which Yoga Exercises Strengthen the Back?

Cobra, Locust and Bridge strengthen the back of the body and counter long hours of sitting. For more, see our guide to yoga for back pain.

12. Cobra Pose (Bhujangasana)

Sanskrit name: Bhujangasana (bhujanga = serpent or cobra, asana = pose)

Step-by-step guide:

1. Lie face down, legs together, tops of your feet on the mat.
2. Place your hands under your shoulders, elbows close to your ribs; rest your forehead down.
3. Inhale: slowly lift your head and chest using your back muscles, keeping your lower ribs near the floor.
4. Keep your shoulders away from your ears, elbows slightly bent and gaze forward.
5. Hold for 3–5 breaths. Exhale to lower slowly, then rest in Child’s Pose.

Benefits:

• Strengthens the back muscles
• Opens the chest, shoulders and abdomen
• Counters slouching from desk work
• May ease upper-back stiffness

Modifications for beginners:

• Baby Cobra: lift only a few centimetres (about an inch), with almost no weight in your hands.
• Sphinx Pose: rest on your forearms, elbows under your shoulders, for a gentler backbend.
• Chair version: sit tall, hold the back of the seat and lift your chest while drawing your shoulders back.
• Hip discomfort: place a folded blanket under your hips.

Take care: lift only as high as is pain-free; avoid in pregnancy.

13. Locust Pose (Shalabhasana)

Sanskrit name: Shalabhasana (shalabha = locust, asana = pose)

Step-by-step guide:

1. Lie face down with arms by your sides, palms down, forehead on the mat.
2. Inhale: lift your head, chest, arms and both legs a few centimetres (an inch or two) off the floor.
3. Keep your legs straight and the back of your neck long.
4. Breathe steadily for 3–5 breaths.
5. Exhale: lower slowly and rest with your head turned to one side.

Benefits:

• Strengthens the lower back, glutes and backs of the legs
• Supports good posture
• Opens the chest and shoulders
• Balances a practice with many forward bends

Modifications for beginners:

• Half Locust (Ardha Shalabhasana): lift one leg at a time, chest down.
• Alternating version: lift the opposite arm and leg.
• Support: place a folded blanket under your hips and a small cushion under your forehead.
• Chair alternative: sit tall and squeeze your shoulder blades together while lifting your chest.

Take care: avoid in pregnancy and after recent abdominal surgery.

14. Bridge Pose (Setu Bandhasana)

Sanskrit name: Setu Bandhasana (setu = bridge, bandha = lock or bind, asana = pose); full name Setu Bandha Sarvangasana

Step-by-step guide:

1. Lie on your back with knees bent, feet flat and hip-width apart, heels close to your hips, arms by your sides.
2. Inhale: press into your feet and arms and slowly lift your hips, one vertebra at a time.
3. Keep your knees pointing forward over your ankles; you can interlace your fingers under your back.
4. Breathe steadily for 5 breaths, keeping your neck still.
5. Exhale: roll down slowly from the upper back to the tailbone. Hug your knees to your chest afterwards.

Benefits:

• Strengthens the glutes, hamstrings and lower back
• Opens the chest, shoulders and front of the hips
• Counters long hours of sitting

Modifications for beginners:

• Supported Bridge: slide a yoga block (low or medium height) under your sacrum and rest on it for 1–2 minutes.
• Knees falling out: squeeze a block or cushion between your thighs.
• Dynamic Bridge: inhale up, exhale down, 5–8 times, instead of holding.
• Chair alternative: sit on a chair and squeeze your glutes while pressing your feet into the floor.

Take care: don’t turn your head while in the pose; avoid with a neck injury.

Which Yoga Exercises Improve Flexibility and Relaxation?

Forward bends, twists and supported rest poses end a session by lengthening tight muscles and slowing the breath. Our yoga for flexibility guide goes deeper.

15. Seated Forward Bend (Paschimottanasana)

Sanskrit name: Paschimottanasana (paschima = west, meaning the back of the body; uttana = intense stretch; asana = pose)

Step-by-step guide:

1. Sit in Staff Pose (Dandasana): legs straight in front, feet flexed, spine tall.
2. Inhale: raise your arms overhead and lengthen your spine.
3. Exhale: hinge forward from your hips (not your waist), leading with your chest.
4. Rest your hands on your shins, ankles or feet. Inhale to lengthen; exhale to fold a little further, without forcing.
5. Hold 30–60 seconds. Inhale to roll up slowly.

Benefits:

• Stretches the hamstrings, calves and back of the body
• Lengthens the spine
• Encourages slow breathing
• May ease mild lower-back tightness when practised gently

Modifications for beginners:

• Tight hamstrings: bend your knees and rest your chest on your thighs.
• Rounded lower back: sit on a folded blanket or yoga block.
• Can’t reach your feet: loop a yoga strap or towel around your soles and hold it.
• Chair version: sit on a chair, extend one leg with the heel on the floor and fold forward over it.

Take care: avoid with a slipped disc or sciatica.

16. Supine Spinal Twist (Supta Matsyendrasana)

Sanskrit name: Supta Matsyendrasana (supta = reclined, Matsyendra = a sage named in yoga tradition, asana = pose)

Step-by-step guide:

1. Lie on your back with both legs extended.
2. Inhale: draw your right knee towards your chest.
3. Exhale: guide the right knee across your body to the left; stretch your right arm out at shoulder height.
4. Turn your head towards your right hand if comfortable, keeping both shoulders heavy.
5. Breathe for about 30 seconds. Inhale to bring the knee back to centre, then repeat on the other side.

Benefits:

• Gently rotates the spine
• Stretches the outer hips, glutes and chest
• May ease lower-back stiffness
• A restful way to finish a practice

Modifications for beginners:

• Knee doesn’t reach the floor: rest it on a yoga block, cushion or folded blanket.
• Double-knee twist: keep both knees bent and lower them together to one side.
• Chair version: sit tall, place one hand on the opposite knee and the other on the chair back, and exhale to twist gently.

Take care: keep the twist gentle if you have a spinal condition, and avoid deep twists in pregnancy.

17. Corpse Pose (Shavasana)

Sanskrit name: Shavasana (shava = corpse, asana = pose); also called Mritasana

Step-by-step guide:

1. Lie flat on your back, legs slightly apart, feet falling outwards.
2. Place your arms about 15–20 cm (6–8 inches) from your body, palms facing up.
3. Close your eyes. Inhale deeply once; exhale fully and let your body grow heavy.
4. Let your breath become natural. Relax each body part in turn, from toes to head.
5. Stay 3–5 minutes (up to 10). To finish, deepen your breath, move your fingers and toes, roll to your right side and sit up slowly.

Benefits:

• Gives the body time to rest after practice
• Relaxes the muscles and lets the breath settle
• May help reduce stress
• Trains relaxed awareness

Modifications for beginners:

• Lower-back discomfort: place a rolled blanket or bolster under your knees.
• Neck discomfort: use a thin folded blanket under your head.
• Feeling cold: cover yourself with a blanket.
• Chair version: recline in a chair with your feet supported and hands resting on your thighs.

Why it matters: this is where the session settles. In pregnancy, rest on your left side instead.

Which Breathing Exercises Are Part of Yoga?

Pranayama, or yogic breathing, is a core group of yoga exercises that trains slow, controlled breathing. Beginners should start with gentle techniques and avoid forceful ones.

18. Alternate Nostril Breathing (Nadi Shodhana)

Sanskrit name: Nadi Shodhana Pranayama (nadi = channel in traditional yogic texts, shodhana = purification, pranayama = breath regulation); closely related to the practice often called Anulom Vilom

Step-by-step guide:

1. Sit tall in a comfortable position and rest your left hand on your knee.
2. Fold the index and middle fingers of your right hand into your palm.
3. Close your right nostril with your right thumb. Inhale slowly through the left nostril.
4. Close the left nostril with your ring finger, release your thumb and exhale through the right nostril.
5. Inhale through the right nostril, close it, then exhale through the left. That is one round. Do 5–10 rounds, then breathe normally.

Benefits:

• Slows and steadies the breath
• Many people find it calming
• A useful focusing practice before meditation
• Can be done anywhere, even on a chair

Modifications for beginners:

• Sitting on the floor is hard: sit on a cushion or yoga block, or on a chair with your feet flat.
• Arm gets tired: support your right elbow with a cushion or your left hand.
• Breath feels short: use a simple count (in for 4, out for 4) and never hold your breath.
• Blocked nose: practise slow breathing through both nostrils instead.

Take care: breathe gently and never strain or hold your breath as a beginner. Forceful techniques such as Bhastrika and Kapalbhati are best learned from a qualified teacher. For more calming practices, see yoga for stress relief.

What Are the 12 Basic Yoga Asanas?

The 12 basic yoga asanas are the core sequence taught in Sivananda Yoga: Headstand, Shoulderstand, Plough, Fish, Seated Forward Bend, Cobra, Locust, Bow, Half Spinal Twist, Crow, Standing Forward Bend and Triangle. The style is named after Swami Sivananda of Rishikesh. The sequence moves the spine in every direction and pairs poses with counterposes. Sivananda Yoga is one of the traditions included in Inteyoga’s advanced 300-hour curriculum.

A classical session usually opens with relaxation and Sun Salutations, moves through the 12 asanas in order, and ends with Shavasana.

#	Asana (Sanskrit / English)	Main effect	Beginner-safe alternative
1	Sirshasana / Headstand	Inversion, upper-body strength, focus	Dolphin Pose or Child’s Pose
2	Sarvangasana / Shoulderstand	Inversion, neck and upper-back stretch	Legs-Up-the-Wall (Viparita Karani)
3	Halasana / Plough	Stretches the back of the body	Knees-to-chest, lying on your back
4	Matsyasana / Fish	Opens chest and throat (counterpose to 2 and 3)	Supported Fish over a rolled blanket
5	Paschimottanasana / Seated Forward Bend	Stretches hamstrings and back	Bent-knee forward bend with a strap
6	Bhujangasana / Cobra	Strengthens the upper back	Sphinx Pose on the forearms
7	Shalabhasana / Locust	Strengthens the lower back and glutes	Half Locust, one leg at a time
8	Dhanurasana / Bow	Full backbend, opens chest and hips	Half Bow, one leg at a time
9	Ardha Matsyendrasana / Half Spinal Twist	Spinal rotation	Seated easy twist or Supine Twist
10	Kakasana / Crow	Arm strength and balance	Squat (Malasana) with hands on the floor
11	Pada Hastasana / Standing Forward Bend	Stretches hamstrings	Half forward bend, hands on thighs
12	Trikonasana / Triangle	Side stretch, leg strength	Triangle with a block or chair

Important safety note: Headstand, Shoulderstand and Plough are advanced inversions that load the neck. The NCCIH advises beginners to avoid headstands and shoulder stands without supervision. Learn them only from a qualified teacher. Avoid all inversions if you have high blood pressure, glaucoma, neck problems or are pregnant. Until then, use the beginner-safe alternatives in the table.

More Yoga Asanas in Full Detail

This section gives the same four details for every other yoga exercise mentioned in this guide: Sanskrit name, step-by-step guide with breathing, benefits, and beginner modifications using blocks, a strap, a wall or a chair. It covers Sun Salutation, the remaining poses from the 12 basic asanas, and the extra beginner poses listed by category above.

How Do You Do Sun Salutation (Surya Namaskar)?

Sanskrit name: Surya Namaskar (surya = sun, namaskar = salutation). Sequences vary between traditions; this is a common 12-position version used in classical Hatha teaching.

Step-by-step guide (one half-round, leading with the right leg):

1. Pranamasana (Prayer Pose), exhale: stand tall, palms together at your chest.
2. Hasta Uttanasana (Raised Arms Pose), inhale: stretch your arms up and lift your chest gently.
3. Pada Hastasana (Hand-to-Foot Pose), exhale: fold forward from your hips, hands beside your feet, knees bent as needed.
4. Ashwa Sanchalanasana (Equestrian Pose), inhale: step your right leg back into a low lunge, back knee down, chest lifted.
5. Parvatasana (Mountain / Downward Dog), exhale: step your left foot back and lift your hips into an upside-down “V”.
6. Ashtanga Namaskara (Eight-Limbed Salute), hold the breath out or exhale: lower your knees, chest and chin to the floor, hips slightly raised.
7. Bhujangasana (Cobra), inhale: slide forward and lift your chest.
8. Parvatasana (Mountain / Downward Dog), exhale: lift your hips back up.
9. Ashwa Sanchalanasana (Equestrian Pose), inhale: step your right foot forward between your hands.
10. Pada Hastasana (Hand-to-Foot Pose), exhale: step your left foot forward and fold.
11. Hasta Uttanasana (Raised Arms Pose), inhale: rise up with a long spine and arms overhead.
12. Pranamasana (Prayer Pose), exhale: bring your palms back to your chest.

Repeat leading with the left leg to complete one full round. Start with 2–3 rounds and build up slowly to 12.

Benefits:

• Warms up and stretches the whole body in one sequence
• Strengthens the arms, shoulders, legs and core
• Links breath and movement into a steady rhythm
• Raises the heart rate, which makes it useful for stamina and weight management

Modifications for beginners:

• Hands don’t reach the floor: place two yoga blocks beside your feet in steps 3, 4, 9 and 10.
• Wrist or shoulder strain: do steps 5 and 8 with your hands on a chair seat (Half Dog).
• Chair Sun Salutation: sit on a chair and do the arm movements, forward fold and seated twists in the same breath rhythm.
• Slower pace: pause for an extra breath in any position.

Take care: avoid or modify with high blood pressure, back pain, hernia or in pregnancy; ask a qualified teacher for an adapted version.

Which Other Standing Asanas Should Beginners Learn?

Low Lunge and Crescent Lunge

Sanskrit name: Anjaneyasana (Anjaneya = Hanuman, son of Anjana, asana = pose). With the back knee lifted it is often called Crescent or High Lunge.

Step-by-step guide:

1. From Downward Dog or tabletop, exhale and step your right foot forward between your hands.
2. Lower your left knee to the mat and slide it back slightly; keep your right knee over your ankle.
3. Inhale: lift your chest and raise your arms overhead.
4. Exhale: sink your hips gently forward to stretch the front of your left hip. Hold 5 breaths.
5. For Crescent Lunge, inhale and lift your back knee off the floor. Exhale to lower, then switch sides.

Benefits:

• Stretches the hip flexors and thighs tightened by sitting
• Strengthens the front leg and glutes
• Opens the chest and challenges balance
• Prepares the body for Warrior poses

Modifications for beginners:

• Knee pain: fold a blanket under your back knee.
• Balance: keep your hands on yoga blocks either side of your front foot.
• Chair support: rest your hands on a chair seat in front of you, or sit sideways on a chair with the back leg extended.

Take care: keep your front knee over your ankle.

Standing Forward Bend

Sanskrit name: Uttanasana (ut = intense, tan = stretch); in the Sivananda sequence the version with hands under the feet is called Pada Hastasana (pada = foot, hasta = hand)

Step-by-step guide:

1. Stand in Mountain Pose with your feet hip-width apart.
2. Inhale: raise your arms overhead and lengthen your spine.
3. Exhale: hinge forward from your hips with a long back, and bring your hands to your shins, the floor or under your feet.
4. Let your head hang. With each exhale, relax a little deeper. Hold 5–8 breaths.
5. Inhale: bend your knees and roll up slowly, head last.

Benefits:

• Stretches the hamstrings, calves and back
• Releases neck and shoulder tension
• Many people find it calming
• Improves forward-bending flexibility over time

Modifications for beginners:

• Tight hamstrings: bend your knees generously.
• Hands don’t reach: rest them on yoga blocks or a chair seat.
• Half fold (Ardha Uttanasana): keep a flat back with your hands on your thighs.

Take care: come up slowly to avoid dizziness; avoid deep folds with a slipped disc, glaucoma or uncontrolled high blood pressure.

Warrior III

Sanskrit name: Virabhadrasana III (Virabhadra = warrior, asana = pose)

Step-by-step guide:

1. Start in Mountain Pose with your hands on your hips.
2. Inhale: shift your weight into your left foot and lengthen your spine.
3. Exhale: hinge forward from your hips while lifting your right leg behind you, until your body and leg form a “T”.
4. Keep your hips level and your standing knee soft. Reach your arms forward or keep them on your hips. Hold 3–5 breaths.
5. Inhale: return to standing. Repeat on the other side.

Benefits:

• Strengthens the standing leg, glutes and back
• Challenges balance and core stability
• Builds concentration

Modifications for beginners:

• Chair or wall support: put your hands on the back of a chair or a wall at hip height.
• Blocks: rest your hands on two tall yoga blocks under your shoulders.
• Smaller lift: lift your back leg only a little, toes lightly touching the floor.

Take care: avoid with ankle or knee instability until your strength improves.

Eagle Pose

Sanskrit name: Garudasana (Garuda = the eagle of Indian mythology, asana = pose)

Step-by-step guide:

1. Stand in Mountain Pose and bend both knees slightly.
2. Exhale: lift your right leg and cross your right thigh over your left; hook your right foot behind your left calf if you can.
3. Inhale: stretch your arms forward; cross your left arm over your right and bring your palms (or the backs of your hands) together.
4. Exhale: sink a little lower and lift your elbows to shoulder height. Hold 3–5 breaths.
5. Inhale: unwind and stand tall. Repeat on the other side.

Benefits:

• Challenges balance and coordination
• Stretches the shoulders and upper back
• Strengthens the ankles, calves and thighs

Modifications for beginners:

• “Kickstand”: rest the toes of your crossed foot on the floor or a yoga block.
• Arms only: hug your shoulders with crossed arms instead of wrapping them.
• Chair version: sit on a chair, cross your thighs and practise the arm wrap.

Take care: avoid with knee injuries.

Which Other Core and Balance Asanas Should Beginners Learn?

Side Plank

Sanskrit name: Vasisthasana (Vasistha = a sage named in yoga tradition, asana = pose)

Step-by-step guide:

1. Start in Plank Pose with your shoulders over your wrists.
2. Exhale: shift your weight onto your right hand and the outer edge of your right foot; stack your left foot on top.
3. Inhale: lift your hips and raise your left arm towards the ceiling, so your body forms one straight line.
4. Look forward or up at your top hand. Hold 3–5 breaths.
5. Exhale: return to Plank, rest, then repeat on the other side.

Benefits:

• Strengthens the side waist (obliques), shoulders and wrists
• Builds balance and body control
• Supports a stable core

Modifications for beginners:

• Knee-down Side Plank: lower your bottom knee to the mat, shin pointing back.
• Forearm Side Plank: rest on your forearm instead of your hand.
• Staggered feet: place your top foot on the floor in front of your bottom foot.
• Wall version: stand side-on to a wall, forearm on the wall, and lean in while lifting your hips.

Take care: avoid with a shoulder or wrist injury.

Bird-Dog

Sanskrit name: often called Dandayamana Bharmanasana (dandayamana = balancing, bharman = table, asana = pose), a modern name; also known as Balancing Table

Step-by-step guide:

1. Start on hands and knees in tabletop, spine neutral.
2. Inhale: reach your right arm forward and extend your left leg back, both at shoulder and hip height.
3. Keep your hips level and your navel gently drawn in. Hold 2–3 breaths.
4. Exhale: bring your elbow and knee towards each other under your body (optional).
5. Inhale to extend again, then switch sides. Do 5 rounds per side.

Benefits:

• Strengthens the deep core and back muscles
• Challenges balance and coordination
• A spine-friendly core exercise for beginners

Modifications for beginners:

• Too wobbly: lift only your leg, or only your arm.
• Sore knees: place a folded blanket under your knees.
• Chair version: stand behind a chair, hold its back, and extend one leg behind you at a time.

Take care: keep your lower back flat, not arched.

Crow Pose

Sanskrit name: Kakasana (kaka = crow, asana = pose); one of the 12 basic asanas of Sivananda Yoga

Step-by-step guide:

1. Squat with your feet together and knees apart. Place your hands shoulder-width apart on the mat, fingers spread.
2. Bend your elbows slightly and rest your knees high on the backs of your upper arms.
3. Inhale: look forward, not down, and lean your weight into your hands.
4. Exhale: lift one foot, then the other, balancing on your hands. Hold 2–5 breaths.
5. Exhale to lower your feet and rest in Child’s Pose.

Benefits:

• Strengthens the arms, wrists and shoulders
• Builds core strength and balance
• Develops concentration and confidence

Modifications for beginners:

• Feet on a block: stand on a yoga block so your knees reach your arms more easily.
• One foot at a time: lift one toe, then the other, without full balance.
• Cushion in front: place a cushion in front of your face for confidence.
• Preparation: practise Garland squat (Malasana) with your hands on the floor.

Take care: avoid with wrist injuries, high blood pressure or in pregnancy.

Which Other Seated and Resting Asanas Should Beginners Learn?

Easy Pose

Sanskrit name: Sukhasana (sukha = ease or comfort, asana = pose)

Step-by-step guide:

1. Sit on the mat and cross your shins, each foot under the opposite knee.
2. Rest your hands on your knees, palms up or down.
3. Inhale: lengthen your spine and lift the crown of your head.
4. Exhale: relax your shoulders and soften your face.
5. Breathe naturally for 1–5 minutes. Switch the cross of your legs next time.

Benefits:

• A steady seat for breathing and meditation
• Gently opens the hips, knees and ankles
• Encourages an upright posture

Modifications for beginners:

• Knees higher than hips: sit on a folded blanket, cushion or yoga block.
• Knee discomfort: place blocks or cushions under each knee.
• Chair version: sit tall on a chair with feet flat and hip-width apart.
• Back support: sit with your back against a wall.

Take care: change legs or stand up if your feet go numb.

Staff Pose

Sanskrit name: Dandasana (danda = staff or stick, asana = pose)

Step-by-step guide:

1. Sit with both legs straight in front of you, feet together and flexed.
2. Place your palms beside your hips, fingers pointing forward.
3. Inhale: press your hands down and lift your chest, lengthening your spine.
4. Exhale: draw your shoulders down and engage your thighs.
5. Hold 5–8 breaths.

Benefits:

• Strengthens the back muscles and improves seated posture
• Stretches the hamstrings and calves
• The starting position for seated forward bends and twists

Modifications for beginners:

• Lower back rounds: sit on a folded blanket or yoga block.
• Hands don’t reach the floor: rest them on blocks beside your hips.
• Tight hamstrings: bend your knees slightly.
• Wall support: sit with your back against a wall.

Take care: don’t lock your knees with force.

Butterfly Pose (Bound Angle)

Sanskrit name: Baddha Konasana (baddha = bound, kona = angle, asana = pose); also called Titli Asana (butterfly) in some traditions

Step-by-step guide:

1. Sit tall, bend your knees and bring the soles of your feet together.
2. Draw your heels towards your body as far as is comfortable; hold your feet or ankles.
3. Inhale: lengthen your spine.
4. Exhale: let your knees relax towards the floor; for a fold, hinge forward with a long back.
5. Hold 30–60 seconds, or flutter your knees gently up and down.

Benefits:

• Opens the hips and stretches the inner thighs and groin
• Improves hip mobility over time
• Many people find it calming when held quietly

Modifications for beginners:

• Knees high: sit on a blanket and rest each knee on a yoga block or cushion.
• Back rounds: move your feet further from your body.
• Reclined version (Supta Baddha Konasana): lie back with blocks under your knees.

Take care: don’t push your knees down with your hands; avoid with a groin or knee injury.

Half Spinal Twist

Sanskrit name: Ardha Matsyendrasana (ardha = half, Matsyendra = a sage named in yoga tradition, asana = pose); one of the 12 basic asanas of Sivananda Yoga

Step-by-step guide:

1. Sit in Staff Pose. Bend your right knee and place your right foot outside your left knee.
2. Bend your left leg, bringing the left heel beside your right hip (or keep it straight).
3. Inhale: raise your left arm and lengthen your spine.
4. Exhale: twist to the right, placing your left elbow outside your right knee and your right hand behind you.
5. Hold 5 breaths, lengthening on each inhale and twisting gently on each exhale. Unwind and switch sides.

Benefits:

• Improves spinal rotation and flexibility
• Stretches the back, hips and shoulders
• Traditionally taught as supportive of digestion

Modifications for beginners:

• Simple twist: keep your bottom leg straight and hug your knee with your arm.
• Sitting height: sit on a folded blanket or yoga block.
• Hand support: put your back hand on a block.
• Chair twist: sit sideways on a chair and twist towards the backrest, holding it with both hands.

Take care: keep twists gentle with a spinal condition or slipped disc; avoid deep twists in pregnancy.

Legs-Up-the-Wall

Sanskrit name: Viparita Karani (viparita = inverted, karani = action)

Step-by-step guide:

1. Sit sideways with one hip touching a wall.
2. Exhale: lie back and swing both legs up the wall.
3. Shift your hips close to the wall (or a little away) and rest your arms by your sides.
4. Close your eyes and breathe slowly: inhale into your belly, exhale fully.
5. Stay 3–10 minutes. To come out, bend your knees, roll to one side and sit up slowly.

Benefits:

• May ease tired, heavy legs
• Many people find it relaxing before bed
• A gentle, restorative alternative to Shoulderstand

Modifications for beginners:

• Tight hamstrings: move your hips further from the wall or bend your knees.
• Lower back: place a folded blanket or bolster under your hips.
• Chair version: lie on the floor with your calves resting on a chair seat.

Take care: avoid with glaucoma, and check with your doctor if you have uncontrolled high blood pressure or a heart condition.

Which Other Backbend Asanas Should Beginners Learn?

Sphinx Pose

Sanskrit name: Salamba Bhujangasana (salamba = supported, bhujanga = serpent, asana = pose)

Step-by-step guide:

1. Lie face down with legs hip-width apart, tops of your feet on the mat.
2. Place your elbows under your shoulders and your forearms parallel, palms down.
3. Inhale: press your forearms down and lift your chest, drawing your shoulders back.
4. Keep your neck long and gaze forward. Breathe slowly for 5–10 breaths, or up to 1 minute.
5. Exhale: lower your chest and rest your forehead on stacked hands.

Benefits:

• Gently strengthens the back and opens the chest
• A gentler first backbend than Cobra
• Counters slouching and desk posture

Modifications for beginners:

• Lower-back pressure: move your elbows slightly forward and place a folded blanket under your hips.
• Less depth: rest your forearms on a folded blanket or yoga block.
• Chair version: sit tall, place your forearms on a table and lift your chest.

Take care: avoid in pregnancy and with an acute back injury.

Bow Pose

Sanskrit name: Dhanurasana (dhanu = bow, asana = pose); one of the 12 basic asanas of Sivananda Yoga

Step-by-step guide:

1. Lie face down with your arms by your sides.
2. Exhale: bend your knees and reach back to hold the outsides of your ankles.
3. Inhale: press your ankles into your hands, lifting your chest and thighs off the floor.
4. Keep your knees no wider than your hips and look forward. Hold 3–5 breaths.
5. Exhale: lower slowly, release your ankles and rest in Child’s Pose.

Benefits:

• Strengthens the back and opens the front of the body
• Stretches the chest, shoulders, abdomen and thighs
• Improves spinal flexibility

Modifications for beginners:

• Half Bow (Ardha Dhanurasana): hold one ankle at a time, the other arm forward on the mat.
• Can’t reach your ankles: loop a yoga strap around them and hold it.
• Support: place a folded blanket under your hips.

Take care: avoid with back injury, high blood pressure, hernia, recent abdominal surgery and in pregnancy.

Fish Pose

Sanskrit name: Matsyasana (matsya = fish, asana = pose); one of the 12 basic asanas of Sivananda Yoga and the usual counterpose to Shoulderstand

Step-by-step guide:

1. Lie on your back with your legs straight; slide your hands, palms down, under your hips.
2. Inhale: press into your forearms and elbows and lift your chest.
3. Gently lower the crown of your head towards the mat with little or no weight on it.
4. Breathe into your chest for 3–5 breaths.
5. Exhale: lift your head slightly, lower your chest and rest flat.

Benefits:

• Opens the chest and throat
• Stretches the front of the neck and upper back
• The open chest makes fuller breathing feel easier for many people

Modifications for beginners:

• Supported Fish: lie back over a yoga block (lengthwise under your upper back) or a rolled blanket, with your head on a second block.
• Neck discomfort: keep your head resting on a block or cushion.
• Chair version: sit at the edge of a chair, hold the seat and lift your chest gently.

Take care: avoid with a neck injury; never put your full body weight on your head.

How Do You Practise the Classical Inversions Safely?

Headstand, Shoulderstand and Plough are advanced inversions from the Sivananda 12 basic asanas. Learn them in person from a qualified teacher, not from an article. The NCCIH advises beginners to avoid headstands and shoulder stands without supervision. The steps below explain the technique and preparation, so you understand what a teacher will guide you through.

Do not practise any inversion if you have: high blood pressure, glaucoma or other eye conditions, a neck or spine injury, a heart condition, a recent stroke, or if you are pregnant.

Headstand

Sanskrit name: Sirshasana (sirsha = head, asana = pose); often called the “king of asanas”

Step-by-step guide (supervised, against a wall):

1. Kneel facing a wall. Interlace your fingers and place your forearms on a folded mat, elbows shoulder-width apart, hands a few centimetres (about an inch) from the wall.
2. Place the crown of your head on the mat, the back of your head cupped in your hands.
3. Inhale: straighten your legs and walk your feet towards your face until your hips are over your shoulders.
4. Exhale: with your teacher’s support, bend your knees and lift your feet, then slowly straighten your legs. Keep most of your weight in your forearms, not your head.
5. Breathe slowly for 5–10 breaths at first. Exhale to lower with control, then rest in Child’s Pose for at least 5 breaths.

Benefits:

• Builds shoulder, arm and core strength
• Develops balance and confidence
• Valued in yoga tradition as a focusing practice

Modifications for beginners:

• Dolphin Pose (preparation): forearms on the mat, hips lifted, feet on the floor. Build up to 30 seconds.
• Wall support: always practise against a wall, with a teacher spotting, until you are steady.
• No-neck-load alternative: Legs-Up-the-Wall or Downward Dog.

Shoulderstand

Sanskrit name: Sarvangasana (sarva = all, anga = limb, asana = pose); often called the “queen of asanas”

Step-by-step guide (supervised, with blankets):

1. Lie on your back with your shoulders on two folded blankets and your head on the floor, so your neck has space.
2. Exhale: bend your knees and swing your legs and hips up, supporting your back with both hands.
3. Inhale: straighten your legs upwards, walking your hands down your back towards your shoulder blades.
4. Keep your weight on your shoulders and upper arms, never your neck. Don’t turn your head. Breathe slowly for 5–10 breaths.
5. Exhale: bend your knees, roll down slowly vertebra by vertebra, then practise Fish Pose as the counterpose.

Benefits:

• Strengthens the shoulders, upper back and core
• Stretches the neck and upper back
• Traditionally regarded as a calming practice

Modifications for beginners:

• Legs-Up-the-Wall (Viparita Karani): the safest alternative, with no load on the neck.
• Half Shoulderstand: keep your hips supported in your hands at an angle rather than fully vertical.
• Chair-supported version: only with a teacher, using a chair and bolster set-up.

Plough Pose

Sanskrit name: Halasana (hala = plough, asana = pose)

Step-by-step guide (supervised, from Shoulderstand):

1. From Shoulderstand, with your shoulders on folded blankets, keep your hands supporting your back.
2. Exhale: slowly lower your straight legs over your head towards the floor.
3. Rest your toes on the floor (or a support) and keep your spine long. Interlace your hands on the floor, or keep supporting your back.
4. Breathe slowly for 3–5 breaths. Don’t turn your head.
5. Inhale to lift your legs back up, then exhale to roll down slowly. Practise Fish Pose afterwards.

Benefits:

• Stretches the back of the body, shoulders and hamstrings
• Strengthens the back and shoulders
• Traditionally regarded as a calming practice

Modifications for beginners:

• Chair support: rest your toes on the seat of a chair placed behind your head.
• Blocks or bolster: rest your feet on stacked blocks or a bolster.
• Safe alternative: lie on your back and hug your knees to your chest, rocking gently.

Take care for all three: stop immediately if you feel neck pain, pressure in your head or eyes, dizziness or breathlessness.

Which Other Breathing Exercises Should Beginners Learn?

Yogic (Three-Part) Breathing

Sanskrit name: Dirgha Pranayama (dirgha = long or complete, pranayama = breath regulation); also called Full Yogic Breath

Step-by-step guide:

1. Lie on your back or sit tall. Place one hand on your belly and one on your chest.
2. Inhale slowly through your nose: first your belly rises, then your ribs widen, then your upper chest lifts.
3. Exhale slowly through your nose in reverse: chest, ribs, then belly.
4. Keep the breath smooth and silent, with no strain.
5. Continue for 5–10 breaths, then return to natural breathing.

Benefits:

• Teaches you to breathe using the diaphragm and ribs
• Slows the breath; many people find it calming
• A foundation for other pranayama practices

Modifications for beginners:

• Lying down: practise on your back with a cushion under your knees.
• Chair version: sit tall on a chair with feet flat.
• Short breath: practise belly breathing only at first.

Take care: stop if you feel light-headed and return to normal breathing.

Humming Bee Breath

Sanskrit name: Bhramari Pranayama (bhramari = humming bee)

Step-by-step guide:

1. Sit tall with your eyes closed and face relaxed.
2. Gently close your ears with your index fingers or thumbs (optional).
3. Inhale slowly and deeply through your nose.
4. Exhale slowly while making a steady, soft humming sound like a bee, lips closed.
5. Repeat 5–7 rounds, then sit quietly for a few breaths.

Benefits:

• Lengthens the exhale
• Many people find it soothing before sleep or meditation
• Easy to learn and suitable for most beginners

Modifications for beginners:

• Ears: skip the finger placement if it is uncomfortable.
• Chair version: practise sitting on a chair or lying down.
• Fewer rounds: start with 3 rounds.

Take care: avoid with an ear infection; stop if you feel dizzy.

Ocean Breath

Sanskrit name: Ujjayi Pranayama (ujjayi = victorious)

Step-by-step guide:

1. Sit tall with your mouth closed.
2. Gently narrow the back of your throat, as if fogging a mirror with your mouth closed.
3. Inhale slowly through your nose with a soft, ocean-like sound in your throat.
4. Exhale slowly through your nose with the same soft sound.
5. Continue for 5–10 breaths, keeping the sound quiet and even.

Benefits:

• Slows and lengthens the breath
• Helps you keep a steady rhythm in flowing styles such as Vinyasa and Ashtanga
• Builds breath awareness

Modifications for beginners:

• Learning the sound: exhale through an open mouth with a “haaa” sound first, then close your mouth.
• Chair version: practise seated on a chair.
• Too effortful: make the sound softer; only you should hear it.

Take care: never force your throat or hold your breath; stop if you feel strain.

What Is a Good 20-Minute Yoga Routine for Beginners?

A good beginner yoga routine moves from warm-up to standing poses, then floor work, then breathing and relaxation, in about 20 minutes. This order follows a common classical Hatha structure: prepare the joints, build warmth and strength, cool down, then rest.

The Inteyoga 20-Minute Beginner Sequence

Stage	Minutes	Yoga exercises	Purpose
1. Arrive	0–2	Sit quietly, 10 slow breaths	Settle attention
2. Warm up	2–5	Joint rotations, Cat-Cow, Child’s Pose	Prepare spine and joints
3. Standing	5–11	Mountain, Chair, Warrior II, Triangle, Tree	Strength and balance
4. Floor	11–15	Downward Dog, Cobra, Bridge	Core and back strength
5. Cool down	15–17	Seated Forward Bend, Supine Twist	Flexibility, release
6. Breathe	17–19	Alternate Nostril Breathing, 5 rounds	Slow the breath
7. Rest	19–20+	Shavasana	Relaxation

Teaching tip: after every backbend (Cobra, Bridge), do a gentle counterpose such as Child’s Pose or knees-to-chest. Pairing a pose with its counterpose is a basic principle of classical Hatha sequencing.

A 4-Week Starter Plan for Yoga Exercises

Progress by adding time and frequency, not by forcing deeper shapes.

Week	Sessions per week	Session length	Focus
Week 1	2–3	15 minutes	Learn Cat-Cow, Child’s Pose, Mountain, Bridge, Shavasana
Week 2	3	20 minutes	Add Chair, Warrior II, Tree, Cobra
Week 3	3–4	20–25 minutes	Add Warrior I, Triangle, Downward Dog, Plank
Week 4	4	25–30 minutes	Full 18-exercise library; add 5 minutes of breathing

By week four, the aim is to move through the full routine with steady breathing. If anything feels painful rather than challenging, go back a week.

Thinking about teacher training later? Inteyoga’s planned 200-hour programme is expected around mid-2027. Visit the 200-hour programme page for official updates as they are announced.

Which Yoga Exercises Should You Do? Real-Life Use Cases

The right yoga exercises depend on your day, not just your goal. Here are six common situations, with a short, practical sequence for each. Every pose listed is explained step by step earlier in this guide.

Your situation	Try these yoga exercises	Time
Desk worker with a stiff back and neck	Seated Cat-Cow on a chair, chair twist, Standing Forward Bend, Mountain Pose	5 minutes, twice a day
Runner or cyclist after a session	Low Lunge, Downward Dog, Seated Forward Bend, Supine Twist	10 minutes
Over 60 or unsteady on your feet	Chair Mountain Pose, Tree Pose holding a chair, Bridge, Legs-Up-the-Wall	15 minutes
Can’t switch off at night	Child’s Pose, Legs-Up-the-Wall, Humming Bee Breath, Shavasana	10–15 minutes before bed
Nervous before a meeting or exam	Alternate Nostril Breathing, Easy Pose with slow breathing	3–5 minutes
After a long-haul flight or drive	Cat-Cow, Low Lunge, Standing Forward Bend, Legs-Up-the-Wall	10 minutes

Example: A 5-Minute Desk Break Routine

Imagine a project manager in London or a software developer in Austin, eight hours into a screen-heavy day. Here is a short routine that fits into a coffee break:

1. Seated Mountain Pose (1 minute): sit tall, feet flat, and take 6 slow breaths.
2. Seated Cat-Cow (1 minute): inhale to arch and open your chest, exhale to round your back. Repeat 6 times.
3. Seated twist (1 minute): exhale and twist gently to each side, holding the chair back.
4. Standing Forward Bend (1 minute): stand up, bend your knees and fold forward, letting your head hang.
5. Alternate Nostril Breathing (1 minute): 3–4 slow rounds before you sit back down.

You don’t need to change clothes or roll out a mat. The NHS physical activity guidelines advise breaking up long periods of sitting, and a short routine like this is one easy way to do that.

How Often and How Long Should You Do Yoga Exercises?

Most beginners do well with 15–30 minutes of yoga exercises, two to four times a week. Short, regular sessions are easier to keep up than one long session that leaves you sore. Gentle yoga, breathing and relaxation can be practised daily.

Both US and UK guidance recommends about 150 minutes of moderate activity a week, plus muscle-strengthening work on at least two days (CDC; NHS). Strength-focused yoga exercises such as Chair, Warrior, Plank and Bridge can count towards the strength part. Faster styles like Vinyasa can also add to your activity minutes.

How Long Should You Hold a Yoga Pose?

Beginners should hold most yoga poses for 3–8 slow breaths, roughly 15–45 seconds. Resting poses such as Child’s Pose and Shavasana can be held for several minutes. Good alignment and smooth breathing matter more than time.

What Is the Best Time of Day for Yoga Exercises?

The best time is the time you can keep. Morning practice can feel energising; evening practice suits slower poses before bed. Traditionally, yoga is practised on an empty stomach, so wait 2–3 hours after a large meal. Read our comparison of morning vs evening yoga, or try these yoga poses for better sleep.

What Do You Need to Start Yoga Exercises at Home?

You need very little: a non-slip mat, comfortable clothing and a quiet space about the size of the mat plus an arm’s reach. Helpful extras:

• A yoga block (or a thick book) to bring the floor closer in Triangle and forward bends.
• A strap (or a belt) for seated forward bends.
• A firm cushion or folded blanket under your hips, knees or head.
• A sturdy chair for chair-supported versions if standing balance is hard. Older readers may find our guide to senior yoga helpful.

Yoga Exercises vs Gym Workouts: Which Is Better?

Neither is better for everyone: yoga exercises lead on flexibility, balance, breath control and relaxation, while gym workouts lead on maximal strength, muscle growth and cardiovascular fitness. For most adults, the best plan combines both. Yoga can be the whole programme for a beginner or a complement for someone who already lifts or runs.

Factor	Yoga exercises	Gym workouts (weights and cardio)
Main goal	Mobility, balance, body awareness, relaxation	Strength, muscle size, cardio fitness
Equipment	A mat; optional block and strap	Machines, free weights, treadmill
Cost	Low; can be done at home	Usually a monthly membership
Impact on joints	Low-impact	Varies; running and jumping are high-impact
Strength building	Bodyweight endurance, functional strength	Progressive overload; best for maximal strength
Flexibility	High	Low unless stretching is added
Balance	High (single-leg and standing poses)	Moderate, depends on exercise choice
Stress and breathing	Built in through pranayama and relaxation	Not usually included
Calorie burn	Low to moderate (higher in Vinyasa)	Moderate to high
Injury pattern	Mostly sprains and strains; serious injury rare	Varies with load and technique
Best for	Beginners, desk workers, older adults, recovery	Muscle gain, athletic performance

Our view: if your goal is to feel better in your body and mind, yoga exercises are an excellent starting point. If your goal is to lift heavier or run faster, use yoga two or three times a week alongside your training. The NCCIH notes that injury risk in yoga is lower than in higher-impact activities.

Is Yoga the Same as Stretching?

No. Stretching lengthens muscles, while yoga exercises combine stretching with strength, balance, breathing and focused attention. A Warrior pose, for example, strengthens the front leg while it stretches the back hip, and the steady breath runs through the whole hold.

Are Yoga Exercises Safe? Contraindications and Common Mistakes

Yoga exercises are generally safe for healthy people when practised properly under a qualified teacher, but injuries can happen. According to the NCCIH, the most common yoga injuries are sprains and strains, most often of the knee or lower leg, and serious injuries are rare. Learning on your own without supervision has been associated with higher risk.

Who Should Check With a Doctor Before Starting Yoga Exercises?

Speak to your doctor, and tell your yoga teacher, before you start if you:

• Are pregnant: avoid hot yoga, long periods lying flat on your back, deep twists and strong core work.
• Have high blood pressure: avoid head-down poses and breath-holding until it is well controlled.
• Have glaucoma: avoid inversions and poses with your head below your heart.
• Have a knee, hip or spine injury, a slipped disc or sciatica.
• Have osteoporosis: avoid deep forward bends and loaded twists.
• Have had recent surgery or have a heart condition.
• Are 65 or older: the NCCIH reports that emergency-department visits for yoga injuries are more common in this age group, so start with gentle or chair yoga.

What Are the Most Common Mistakes With Yoga Exercises?

The most common mistake is forcing a shape your body isn’t ready for. Others to watch for:

1. Holding your breath. If you can’t breathe smoothly, ease off.
2. Locking your knees and elbows. Keep the joints soft and the muscles working.
3. Comparing yourself to photos. Flexibility varies hugely between bodies.
4. Skipping the warm-up and Shavasana. Both are part of the practice.
5. Starting with advanced poses. The NCCIH advises beginners to avoid headstands, shoulder stands, full lotus and forceful breathing.
6. Ignoring pain. A stretching sensation is normal; sharp, pinching, burning or radiating pain is a signal to stop.

Simple safety rule: if a yoga exercise hurts, make it smaller, add a prop or skip it. There is always an easier version.

Conclusion: Start Small, Breathe Steadily, Stay Consistent

The best yoga exercises are the ones you can practise regularly with good form and a smooth breath. Start with the 18 foundational poses in this guide, follow the 20-minute routine two to four times a week, and progress with the 4-week plan.

You don’t need to master all of this at once. Pick five poses you like, practise them three times next week and notice what changes. Often it’s the small things that show up first: getting out of the car more easily, settling to sleep a little faster, feeling less wound up after work. That whole-person approach of body, breath and mind together is how we teach yoga at Inteyoga in South Goa.

Ready to go deeper as a teacher? If you have completed a 200-hour yoga teacher training (TTC 200) or an equivalent qualification and are aged 21–60, explore Inteyoga’s Advanced TTC 300-Hour Integrated Restorative Yoga (Including Yoga Nidra, Chakra Sadhana, and Prana Vidya Intensive). It is a residential, English-medium advanced teacher training of 43+2 days in South Goa. The next batch runs 13 Dec 2026 – 26 Jan 2027. Under the Gift-it-Forward model, no payment is required to apply or to participate. After completing the programme, participants may voluntarily support future aspirants, with no obligation to contribute. Read the full details on the 300-hour yoga teacher training in Goa page, check the FAQ, or apply through the application form.

Frequently Asked Questions (FAQ)