Yoga asks for steadiness, comfortable breathing and attention to your own sensations. Begin with versions that suit you and increase the challenge gradually.
Practise without pain. Get individual advice for injuries, chronic conditions, pregnancy or symptoms that concern you. Popular poses are not always simple poses.
Ten poses in this guide
- Downward-Facing Dog
- Child’s Pose
- Lotus Pose
- Cat Movement
- Butterfly Pose
- Pigeon Pose
- Tree Pose
- Warrior I
- Cobra Pose
- Relaxation Pose
1. Downward-Facing Dog
Sanskrit name: Adho Mukha Svanasana
One of yoga’s most recognisable poses, used in warm-ups, flowing sequences and transitions. The body forms an inverted V, with support through the hands and feet.
What the pose explores
- Lengthens the back and the back of the legs
- Challenges the arms, shoulders and trunk
- Develops awareness of length through the spine
- Explores shoulder mobility
How to practise
- Start on hands and knees, with hands under shoulders and knees under hips.
- Tuck your toes and lift your hips as you exhale.
- Press through your palms and move the hips up and back.
- Bend your knees if the pull through the legs makes your lower back round.
- Keep the neck easy and breathe comfortably.
Keep in mind: Do not force the heels to the floor. A comfortable back and steady support through the hands matter more.
2. Child’s Pose
Sanskrit name: Balasana
A resting pose that can offer a pause between more active movements. Use support and choose another resting position if kneeling or folding feels uncomfortable.
What the pose explores
- Gently lengthens the back
- Offers a resting position for the shoulders and neck
- Gives you time to return to comfortable breathing
- Creates a pause during practice
How to practise
- Kneel and move your hips towards your heels.
- Bring the big toes together; keep knees together or comfortably apart.
- Fold forward and rest your forehead on the mat or support.
- Reach the arms forward or rest them alongside the body.
- Soften the jaw and shoulders and stay for a few comfortable breaths.
Keep in mind: Place a cushion under the chest or forehead, or a folded blanket between hips and heels. If the knees hurt, rest in a different position.
3. Lotus Pose
Sanskrit name: Padmasana
A traditional seat for meditation and breathing practice. Full Lotus requires considerable hip mobility and is not a beginner pose, despite its quiet appearance.
What the pose explores
- Provides a steady seat when appropriate for your body
- Requires substantial movement at the hips
- Offers a position for upright sitting
- Supports a focus on attention and breathing
How to practise
- Begin seated with the legs in front of you.
- Learn the leg placement with a qualified instructor; movement must come from the hip rather than twisting the knee.
- Only place a foot towards the opposite thigh if the movement is easy and completely comfortable.
- Keep the spine comfortably upright and leave the pose immediately if a knee or ankle hurts.
Keep in mind: Never pull the feet into place or push the knees down. A simple cross-legged seat or chair is a good alternative. The catalogue shows a Half Lotus variation with raised arms; Half Lotus also needs suitable hip mobility and is optional.
4. Cat Movement
Sanskrit name: Bidala Kriya
Usually practised as a gentle sequence of rounding and extending the spine. It can be part of a warm-up and a way to notice the position of the pelvis, back and shoulder blades.
What the pose explores
- Explores comfortable spinal movement
- Moves the shoulders and back
- Coordinates movement with breathing
- Offers movement variety after sitting
How to practise
- Start on hands and knees, with wrists under shoulders and knees under hips.
- As you exhale, gently tilt the pelvis and round the back.
- Press lightly through the hands and allow the shoulder blades to spread.
- As you inhale, gradually extend the back and open the chest without throwing the head backwards.
- Repeat five to seven times at an easy pace, or fewer if that suits you.
Keep in mind: Avoid making the whole movement happen in the neck or lower back. Use a small range and let the rest of the spine join in.
5. Butterfly Pose
Sanskrit name: Baddha Konasana
The soles of the feet meet while the knees open out to the sides. This position explores the inner thighs and hip mobility.
What the pose explores
- Gently stretches the inner thighs
- Explores leg flexibility
- Develops awareness of hip movement
- Offers a seated practice option
How to practise
- Sit and bring the soles of the feet together.
- Keep the feet as far from the pelvis as needed for comfort.
- Hold the feet lightly and lengthen through the top of the head.
- Allow the knees to rest out to the sides without pushing them down.
- Stay for several comfortable breaths and leave sooner if needed.
Keep in mind: Sit on a folded blanket if the back rounds. Support the thighs with cushions and never press the knees down.
6. Pigeon Pose
Sanskrit name: Kapotasana I
This variation places one bent leg in front and the other leg behind. It can create a strong sensation around the hips, so use support and do not rush.
What the pose explores
- Stretches the gluteal area
- Explores movement around the hips
- Develops awareness of leg positioning
- Offers a preparation for some seated poses
How to practise
- From hands and knees, bring the right knee forward between the hands.
- Keep the front shin diagonal; do not force it parallel to the front of the mat.
- Extend the left leg behind you.
- Keep the trunk upright or use support at a comfortable height.
- Support the right hip if you lean to one side.
- Leave gently and repeat on the other side if comfortable.
Keep in mind: There should be no pain in the front knee. Use a lying figure-four stretch or another suitable alternative if the position is uncomfortable.
7. Tree Pose
Sanskrit name: Vrikshasana
A standing balance with weight on one leg and the other foot supported against the inner lower leg or thigh. A steady gaze and easy breathing help you focus.
What the pose explores
- Practises balance and coordination
- Engages the feet and legs
- Uses supporting trunk muscles
- Develops attention
How to practise
- Stand comfortably and find steady support through both feet.
- Shift weight onto the left leg and bend the right knee.
- Place the right foot against the inner calf or thigh, avoiding the knee; you can also keep the toes on the floor.
- Open the bent knee only as far as feels easy, without twisting the pelvis.
- Bring the hands together at the chest or choose another comfortable position.
- Look at a fixed point, then repeat on the other side.
Keep in mind: Do not put the foot directly against the knee joint. Keep a hand on a wall or stable chair if needed.
8. Warrior I
Sanskrit name: Virabhadrasana I
A standing pose that combines leg effort, length through the trunk and, when comfortable, raised arms. It is common in whole-body sequences.
What the pose explores
- Challenges the legs and supporting back muscles
- Develops steadiness and endurance
- Explores hip movement
- Works with shoulder mobility and upright control
How to practise
- Take a comfortable wide stance.
- Turn towards the front leg and place the feet so both knees feel comfortable.
- Bend the front knee in the direction of the toes, with the knee roughly over the heel.
- Turn the trunk towards the front leg only as far as the hips allow without strain.
- Raise the arms if comfortable, keeping hands apart if easier.
- Breathe evenly, then repeat on the other side.
Keep in mind: Avoid letting the front knee collapse inwards. Shorten the stance or keep the hands on the hips to reduce the challenge.
9. Cobra Pose
Sanskrit name: Bhujangasana
A backbend lying on the front. In a low version, the back muscles lift the chest while the hands provide light support.
What the pose explores
- Engages the back muscles
- Explores movement through the chest and shoulders
- Develops awareness of spinal extension
- Offers a change from forward-leaning positions
How to practise
- Lie on your front with palms beside the chest.
- Keep elbows bent and pointing backwards; place legs comfortably apart.
- Inhale and gently lift the head and chest using the back muscles.
- Keep the shoulders away from the ears and avoid pushing hard through the hands.
- Choose a height at which the neck and lower back remain comfortable.
Keep in mind: Do not push the body up with the arms into a deep lower-back bend. Lift less and distribute the movement gently.
10. Relaxation Pose
Sanskrit name: Savasana
A resting position often used to finish practice. The aim is to allow effort to settle, rather than to achieve a perfect kind of stillness.
What the pose explores
- Offers rest for the back and neck
- Allows breathing to return to its natural rhythm
- Creates time to release unnecessary tension
- Develops awareness of resting
How to practise
- Lie on your back or choose another supported position.
- Let the legs rest apart and the feet turn out naturally.
- Place the arms a comfortable distance from the body.
- Notice the face, neck, shoulders, back, abdomen, arms and legs, allowing them to soften.
- Rest for a few minutes with natural breathing. Keep the eyes open if that feels better.
Keep in mind: Place support under the knees if the lower back is uncomfortable. During pregnancy, choose a supported side-lying position according to individual guidance.
Learning poses as a beginner
- Warm up: begin with easy movements of the shoulders, hips and spine.
- Use a comfortable range: a mild stretch is enough; pain means you should ease off or leave.
- Keep breathing: reduce effort if you start holding your breath.
- Use support: a wall, chair, cushion, block or strap can make a pose steadier.
- Progress gradually: regular, manageable practice matters more than the deepest shape.
Frequently asked questions
What is an asana?
An asana is a yoga posture. Some are held still, while others are explored in movement. They can involve strength, balance, mobility, breathing or rest.
Which poses suit beginners?
Start with suitable versions of Child’s Pose, Cat movement, Butterfly, supported Tree, low Cobra or an adapted Downward-Facing Dog. Full Lotus and deep Pigeon need particular care and guidance.
How long should I hold a pose?
A few comfortable breaths are a starting point. Use shorter holds when effort affects technique, and allow more time for supported rest. Come out before pain or strain.
Can I practise every day?
A short gentle routine may fit into many days. Alternate effort with recovery and pause or adapt if you feel pain or significant fatigue.
Choose poses for your body and goals. Strength, mobility, balance and rest can all have a place in a varied practice.
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