Beginner Yoga How-To

The best preparation for a big backbend is a baby one. Locust Pose works the actions and strength needed for bigger bends.

Learning the fundamentals of this key yoga pose sets a strong foundation for the rest of your practice.

Stand strong and avoid injury by learning how to prevent hyperextension of this vulnerable joint.

Prepare for inversions by strengthening your arms and core in Dolphin Pose.

Who couldn't use a simple breathing technique that works in seconds?

One of yoga's most versatile backbends, Bridge Pose can fire you up or cool you down depending on what you need.

There are many ways to cultivate quiet strength in Virabhadrasana I. Here, teachers of five yoga styles reveal the nuances of Warrior Pose I.

Frustrating as it can be, Parsvottanasana is key for increasing hamstring and shoulder flexibility. Learn how to work it.

Use your breath to open your chest and backbend mindfully into Upward-Facing Dog Pose.

Forget destination and let Upavistha Konasana take you on an inner journey. Here are your directions, enjoy the ride.

Trouble focusing? There's an asana for that. Parivrtta Trikonasana demands full mental focus for physical stability.

…and get the maximum benefit from this hip opener.

Learn how to keep Trikonasana from being a pain in the neck.

Having trouble with those sun salutations? Learn how to do a perfect sun salutation in 10 easy steps and modify them to suit your mood and energy level.

The perfect microcosm of yoga, Downward-Facing Dog Pose can change your entire practice—maybe even life.

Learn how mastering the subtle actions of the rotator cuff in a Down Dog each day can keep painful injuries at bay.

Learn the fundamentals of how to safely come into Marichyasana III.

A true Yoga OG, Gomukhasana is one of the original poses detailed yoga's seminal text. Learn it to increase flexibility.

"Four-Limbed Staff Pose" says it all. This pose becomes much easier when the rest of your body pitches in. Learn how to get the most out of this challenging pose.

Prasarita Padottanasana is not only the perfect prep for standing poses but for your cool-down, too.

Richard Rosen tells the story of Virabhadra and how you can use Warrior II to improve balance and build strength.

Forget crunche, have you met Urdhva Prasarita Padasana? It's a key yoga ab toner and back strengthener.

Athletes, beginners, all of us can benefit from spending some time in Chair Pose. One of the best ways to strengthen your legs, it works like a gym squat minus the wear and tear.

Tracey Rich explains how to best use your evening yoga practice to slow down, focus inward, and transition from day to night.

Most yoga poses fall into the harder-than-it-looks category. Lolasana? Well, give it a try. You may be pleasantly surprised.

You don't have to be Pythagoras to enjoy a great Triangle—and get the health benefits of this valuable standing pose.

Bow Pose works against hunched shoulders by opening them from the front and strengthening them from the back.

Use these breathing techniques to induce relaxation during your restorative yoga and meditation practice.

Personalize your home practice with these key points in mind to get the most out of it.

Stop siding with your front and back body and show your neglected side body some well-deserved love with Gate Pose.

The history behind the hand position.

Begin experimenting with how to integrate Mula Bandha into your asana practice.

Deep, seated twists have the power to transform your spine. Learn how to twist right into Ardha Matsyendrasana.

Is Gomukhasana nearly impossible for you? These tips can help you come closer to clasping your hands.

To find your balance in Tree Pose, plant deep roots to get grounded.

Open your chest and stretch your entire front body in Camel Pose to improve posture and lift your mood.

Virasana can be deceptively difficult for beginners. Learn how to modify it for your body.

Work your way up to Downward-Facing Dog with these prep poses—then master the full expression of the pose.

Salamba Sarvangasana's alignment is delicate, complex—and upside down. Practicing it is an exercise in maintaining your attention.

Find proper alignment in Pigeon Pose, then practice it often, and those stiff, tight hips will start to feel open again.

Relax yet remain alert, balancing the restorative and the active in Supta Padangusthasana.

Backbends can bring up resistance and fear. But facing it with regular, safe practice, they begin to feel fab.

Embrace the stability and expansion of Triangle Pose to ground your body and steady your mind.

How to alleviate pain in Savasana if long days at your desk and computer cause you to tighten up.

Frazzled nerves? Let’s bring things down a notch.

A pose to restore your energy.

Your mom was right: You'll look better and feel great if you stop slouching and stand up straight. Yoga can help you do just that—in a way that honors your spine's natural curves. Here's a guide to assessing and improving your posture.

Think like a kid and take a seat. Find out how Sukhasana, aka the Pose of Happiness, encourages a natural sense of ease. Just try it.

Richard Rosen explains the meaning of bridges in yoga philosophy, shedding new light on Bridge Pose.

Great for beginners, Bridge Pose preps you for bigger backbends and brings you into the present moment.

One-legged poses give us a chance to find our center of gravity and dance around its edges. Here's how to still the wobbling and create a sense of fluid stability.

Every day is different. Tune in before your practice to decide if you need more yang or more yin to balance your energy.

When life has you dying to curl up into Child's Pose, try empowering Boat Pose instead to recharge your spirit.

A Beginner's Guide to Yoga's Key Inversions: Learn how to face your fear of going upside down and why it's so worth doing.

Your antidote to stress: At least 10 minutes to breathe and surrender in restorative Viparita Karani.

Learning how to relax takes time. Fortunately, you can practice on your mat and use these tips anytime.

Learn to make mindful decisions about how and when to use yoga props and when to do without.

Get tips for how to approach and begin practicing more advanced yoga poses.

Use this guide to the basic principles of yoga sequencing to learn how to plan your home practice with intelligence and skill.

That most familiar of asana sequences, Surya Namaskar (Sun Salutation) is as rich in symbolic and mythic overtones as it is in physical benefits.

Meditation and mindfulness don't have to only happen sitting down. Learn how to incorporate your mindfulness in motion and your entire practice.

After making alignment adjustments in Warrior I, let go and feel the wholesome integration of your entire body.

It’s time to show them some TLC.

This forward fold restores a sense of balance by grounding the body so the mind can become tranquil.

Iyengar Yoga instructor Lisa Walford offers advice for how beginning yoga students can get started.

Sarah Powers explains the basics of Sun Salutations and why you should practice them regularly.

Learn how your body's midline is key to balancing in Tree Pose.

Check out Cyndi Lee's author page.

Plow Pose increases circulation, suppleness, and vitality and also prepares the body for relaxation and meditation.

This simple yet demanding pose builds courage, poise, and confidence to explore more challenging arm balances.

Relieve tension in your wrists, back, and shoulders at your desk.

Jivamukti founder David Life discovers that practicing mula bandha makes the body less earth-bound.

Let Warrior II teach you how to bring more wisdom, courage, and unwavering focus into every action.

You spend most of your life in forward bends. Give your body the backbend it craves with bridge pose.

A twist like beginner-friendly Bharadvajasana I can bring release no matter what your level of ability.

This is no easy chair. Sit back and power up in Chair Pose.

Head-of-the-Knee Pose fosters flexibility in the hamstrings and spine while calming the nervous system.

Not just for beginners, Extended Triangle Pose can unlock tension in your legs, hips, and spine.

Learn how to do Downward-Facing Dog Pose properly for the ultimate full-body stretch.

Reclining Big Toe Pose provides a safe stretch for tight hamstrings —and opens the door to a host of other asanas.