Foundational poses to build strength, flexibility, and confidence — one breath at a time
Introduction: Start where you are, use what you have, do what you can
Starting yoga can feel overwhelming. With so many poses, styles, and instructions out there, it’s easy to wonder: Where do I begin?
Whether you’re stepping onto the mat for the first time or revisiting yoga after a break, this list of 10 foundational poses is your go-to guide. These poses are simple, gentle on the body, and form the core of most yoga classes — yet they’re powerful tools to improve balance, build strength, and calm the mind.
You don’t need to be flexible or athletic. You just need curiosity and a willingness to breathe and move mindfully. Let’s walk through the essential poses together — one posture at a time.
1. Mountain Pose (Tadasana)
The foundation of all standing poses
Tadasana may look simple — you’re just standing, right? — but it teaches you posture, grounding, and body awareness.
How to do it:
- Stand tall, feet hip-width apart
- Arms relaxed at your sides or hands at heart center
- Engage thighs, lift chest, lengthen spine
- Inhale and feel rooted through your feet
Why it matters: This pose improves posture, balance, and sets the tone for more advanced standing poses.
2. Downward-Facing Dog (Adho Mukha Svanasana)
A gentle stretch for the whole body
A classic in almost every yoga sequence, this pose strengthens your arms, opens your shoulders, and stretches your spine and hamstrings.
How to do it:
- Start on hands and knees
- Lift hips toward the ceiling, forming an upside-down “V”
- Keep knees bent slightly if hamstrings are tight
- Relax your head and neck
Tip: Spread fingers wide and press evenly through your palms.
3. Child’s Pose (Balasana)
A resting pose to come home to
This pose is your safe space — return here any time during practice. It gently stretches the back, hips, and ankles while calming the mind.
How to do it:
- Kneel on the mat, bring big toes together, knees wide
- Sit back on heels and fold forward, resting forehead on the mat
- Arms extended forward or resting by your sides
Why it helps: Relieves tension in the lower back and quiets the nervous system — ideal for stress relief.
4. Cat-Cow (Marjaryasana-Bitilasana)
A gentle spine warm-up
This flow between two poses helps loosen the spine, improve flexibility, and bring awareness to your breath.
How to do it:
- Start on all fours, wrists under shoulders, knees under hips
- Inhale, arch back and lift head/tailbone (Cow)
- Exhale, round spine and tuck chin (Cat)
- Repeat slowly for 5–10 rounds
Why it works: Great for desk workers or anyone with back stiffness.
5. Seated Forward Bend (Paschimottanasana)
A calming stretch for the hamstrings and spine
Don’t worry if you can’t touch your toes! This pose is about folding forward gently, not forcing anything.
How to do it:
- Sit with legs extended forward
- Inhale to lengthen spine
- Exhale to hinge from hips, reaching toward feet
- Use a strap if needed
Benefits: Relieves stress, stretches hamstrings, and supports digestion.
6. Cobra Pose (Bhujangasana)
A heart-opening backbend
Cobra is a gentle way to strengthen the back while countering the effects of hunching or sitting too long.
How to do it:
- Lie on stomach, hands under shoulders
- Press into palms, lifting chest off the floor
- Keep elbows bent, shoulders away from ears
- Gaze forward or slightly upward
Why it helps: Builds spine strength and improves posture.
7. Bridge Pose (Setu Bandhasana)
Builds core strength and opens the chest
Bridge is an accessible backbend that also strengthens the glutes and legs.
How to do it:
- Lie on back, bend knees, feet flat under knees
- Press into feet, lift hips toward ceiling
- Interlace hands under back or keep arms beside you
Bonus: Helps reduce anxiety and fatigue according to Harvard Health.
8. Warrior II (Virabhadrasana II)
Grounded strength and focus
Warrior II builds confidence and stamina, and it’s a great introduction to the strength and grace yoga can cultivate.
How to do it:
- Step feet wide, turn one foot out
- Bend front knee, arms extended at shoulder height
- Gaze over front hand, stay grounded
What it builds: Strength, stability, and mental focus.
9. Tree Pose (Vrksasana)
A simple balance challenge
Tree pose teaches grounding, focus, and the beauty of wobbles. Balance is a practice — not a perfection.
How to do it:
- Stand tall, shift weight to one leg
- Place opposite foot on ankle, calf, or thigh (avoid the knee)
- Hands at heart or overhead
If you wobble? That’s part of the process. Just smile and try again.
10. Savasana (Corpse Pose)
The most important pose — true rest
This final resting pose may look like “doing nothing,” but it’s a powerful time for integration and stillness.
How to do it:
- Lie on back, arms and legs relaxed
- Close eyes, breathe naturally
- Stay for 5–10 minutes
Why it matters: It allows your body to absorb the benefits of your practice — and teaches surrender.
Conclusion: These 10 poses are more than enough to begin
Yoga isn’t about doing every pose perfectly. It’s about connecting to your breath, listening to your body, and showing up for yourself.
You don’t need to master all 10 in one day. Instead, explore one or two at a time. Notice how your body responds. Be curious, kind, and patient with yourself.
In the beginning, progress may feel slow — but with consistency, you’ll start to notice changes in how you move, breathe, and feel.
You’re not just learning poses. You’re learning to come home to yourself.
Written with care by a certified yoga educator and therapist — for real people, real bodies, and real transformation.
References:
- Harvard Health – Yoga: Benefits beyond the mat
- Yoga Journal – Foundational poses for beginners
- Verywell Fit – Basic Yoga Poses for Everyday Practice
