Yoga poses: 12 essential asanas and how to do them

A working library of the yoga poses you'll meet in almost every class — grouped by standing, seated, backbend and restorative, each with alignment cues, benefits and an easier variation. Learn them one at a time, then let us sequence them into your week.

Turn these poses into a weekly practice plan

Tell us your goal, the days you can practise and how long you have. We'll sequence these asanas into a plan you can start today — free, no credit card required.

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How to practise these yoga poses safely

  • Hold active poses for five slow breaths; restorative poses for 2–5 minutes.
  • Warm the spine with Cat-Cow before any standing or backbending work.
  • Never force a shape — a mild stretch is the correct intensity, sharpness is not.
  • Finish every session with Savasana, even a short one.

Brand new to yoga? Start with our yoga for beginners guide first, then come back here to deepen each pose.

Standing yoga poses

Standing asanas build leg strength, balance and postural awareness. They are the backbone of most flow classes.

  1. Mountain Pose (Tadasana)

    Beginner

    Benefit: Resets posture and teaches even weight distribution.

    How to do it: Feet hip-width, thighs active, tailbone heavy, crown lifting. Breathe 5 slow rounds.

    Make it easier: Stand with your back against a wall to feel the alignment.

  2. Warrior II (Virabhadrasana II)

    Beginner

    Benefit: Strengthens quads and glutes while opening the hips.

    How to do it: Front knee stacked over the ankle, arms parallel to the floor, gaze past the front hand. 5 breaths each side.

    Make it easier: Shorten the stance if the front knee drifts inward.

  3. Triangle Pose (Trikonasana)

    Beginner

    Benefit: Lengthens hamstrings and side body, improves balance.

    How to do it: Straight front leg, hinge from the hip, bottom hand to shin, top arm to the sky. 5 breaths each side.

    Make it easier: Rest the bottom hand on a block instead of the shin.

  4. Tree Pose (Vrksasana)

    Beginner

    Benefit: Trains single-leg balance, ankle stability and focus.

    How to do it: Sole of the foot to the inner calf or thigh (never the knee), hands at the chest. 5 breaths each side.

    Make it easier: Keep the toes lightly on the floor, or hold a wall.

Seated and forward-fold poses

Seated asanas release the back body and calm the nervous system — ideal after a long day at a desk.

  1. Seated Forward Fold (Paschimottanasana)

    Beginner

    Benefit: Stretches hamstrings and the whole spine, quietens the mind.

    How to do it: Sit tall, hinge from the hips with a long spine, hands wherever they land. 8 slow breaths.

    Make it easier: Sit on a folded blanket and bend the knees generously.

  2. Head-to-Knee Pose (Janu Sirsasana)

    Beginner

    Benefit: Targets one hamstring at a time and eases lower-back tension.

    How to do it: One leg long, the other foot to the inner thigh. Fold over the straight leg. 6 breaths each side.

    Make it easier: Loop a strap around the extended foot.

  3. Butterfly Pose (Baddha Konasana)

    Beginner

    Benefit: Opens the inner thighs and hips.

    How to do it: Soles together, knees wide, spine tall. Fold forward only if the back stays long. 8 breaths.

    Make it easier: Place blocks or cushions under both knees.

  4. Seated Twist (Ardha Matsyendrasana)

    Beginner

    Benefit: Mobilises the thoracic spine and aids digestion.

    How to do it: Cross one foot over the opposite thigh, lengthen up on the inhale, twist on the exhale. 5 breaths each side.

    Make it easier: Keep the bottom leg straight for an easier version.

Backbends and core poses

These asanas counter rounded posture and build the back-line strength that keeps a practice sustainable.

  1. Cat-Cow (Marjaryasana-Bitilasana)

    Beginner

    Benefit: Warms the spine through its full range of motion.

    How to do it: On hands and knees, arch on the inhale, round on the exhale. 8 rounds.

    Make it easier: Do it seated on a chair if the wrists are sensitive.

  2. Cobra Pose (Bhujangasana)

    Beginner

    Benefit: Strengthens the upper back and opens the chest.

    How to do it: Lie face down, elbows bent, lift the chest with back strength rather than pushing hard. 5 breaths.

    Make it easier: Keep the lift low — height is not the goal.

  3. Bridge Pose (Setu Bandhasana)

    Beginner

    Benefit: Activates glutes and hamstrings, gently opens the front body.

    How to do it: Knees bent, feet hip-width, press down to lift the hips. Hold 5 breaths, repeat twice.

    Make it easier: Slide a block under the sacrum for a supported version.

  4. Plank Pose (Phalakasana)

    Intermediate

    Benefit: Builds the core and shoulder stability every flow relies on.

    How to do it: Shoulders over wrists, hips level with the shoulders, ribs knitted in. Hold 20–40 seconds.

    Make it easier: Lower the knees and keep the line from head to knees.

Restorative and cool-down poses

End every session here. Restorative asanas are where the practice actually settles in.

  1. Child's Pose (Balasana)

    Beginner

    Benefit: Releases the lower back and slows the breath.

    How to do it: Knees wide, big toes together, forehead down, arms forward or alongside. 8–10 breaths.

    Make it easier: Place a cushion between the calves and thighs.

  2. Legs-Up-The-Wall (Viparita Karani)

    Beginner

    Benefit: Eases tired legs and supports better sleep.

    How to do it: Hips near a wall, legs resting up it, arms relaxed. Stay 3–5 minutes.

    Make it easier: Add a folded blanket under the hips.

  3. Reclined Twist (Supta Matsyendrasana)

    Beginner

    Benefit: Unwinds the spine and releases the hips after standing work.

    How to do it: On your back, drop both knees to one side, arms wide. 8 breaths each side.

    Make it easier: Support the top knee with a cushion.

  4. Corpse Pose (Savasana)

    Beginner

    Benefit: Lets the nervous system absorb everything you just practised.

    How to do it: Lie flat, arms slightly away from the body, eyes closed. 3–5 minutes.

    Make it easier: Bend the knees over a bolster if the lower back complains.

A 20-minute sequence using these poses

  1. Cat-Cow — 8 rounds to warm the spine.
  2. Mountain Pose — 5 breaths to set posture.
  3. Warrior II and Triangle — 5 breaths each side.
  4. Tree Pose — 5 breaths each side for balance.
  5. Plank and Cobra — 2 rounds for back and core strength.
  6. Bridge — 2 rounds of 5 breaths.
  7. Seated Forward Fold and Seated Twist — 6 breaths each.
  8. Reclined Twist, then Savasana — 3 minutes.

Turn these poses into a weekly practice plan

Tell us your goal, the days you can practise and how long you have. We'll sequence these asanas into a plan you can start today — free, no credit card required.

Build my free practice planBrowse live classes

Yoga pose questions, answered

What are the most important yoga poses to learn first?
Mountain Pose, Cat-Cow, Downward Dog, Warrior II, Bridge and Savasana cover posture, mobility, strength and rest. Learn those six and you can follow almost any class.
How long should I hold a yoga pose?
Five slow breaths (roughly 30 seconds) is the standard hold for active poses. Restorative poses are held for 2–5 minutes so the tissues and nervous system can settle.
How many yoga poses should be in one session?
A focused 20–30 minute session usually contains 8–12 poses, including a warm-up and a final rest. Quality of alignment matters far more than the number of shapes.
Which yoga poses help with back pain?
Cat-Cow, Bridge, Child's Pose and Reclined Twist are commonly used to ease everyday stiffness. If you have a diagnosed back condition, practise them with a teacher first.
Can I practise these yoga poses at home without a teacher?
Yes — every pose here is beginner-friendly with a listed modification. A live teacher is still the fastest way to correct alignment, which is why our first three days are free.

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