Get full access to Outside Learn, our online education hub featuring in-depth yoga, fitness, & nutrition courses, when you sign up for Outside+.
If you’re new to yoga, this guide will help you learn some of the basic poses.
Mountain Pose (Tadasana)
The foundation of all standing poses, Mountain Pose makes a great a starting position, resting pose, or tool to improve posture.
Upward Salute (Urdhva Hastasana)
Urdhva Hastasana literally translates to “Raised Hands Pose,” but it is also sometimes called Talasana, the Palm Tree Pose (tala = palm tree).
Chair Pose (Utkatasana)
Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
Standing Half Forward Bend (Ardha Uttanasana)
Find length in front body before forward folding in Ardha Uttanasana.
Standing Forward Bend (Uttanasana)
Uttanasana will wake up your hamstrings and soothe your mind.
Four-Limbed Staff Pose (Chaturanga Dandasana)
Learn four-limbed staff pose because it is frequently practiced as part of the traditional Sun Salutation sequence.
Cobra Pose (Bhujangasana)
Open the heart and roll the shoulders down to promote flexibility in Cobra Pose.
Downward-Facing Dog (Adho Mukha Svanasana)
Deservedly one of yoga’s most widely recognized yoga poses, Adho Mukha Svanasana, offer the ultimate all-over, rejuvenating stretch.
Cow Pose (Bitilasana)
Cow Pose is an easy, gentle way to warm up the spine.
Cat Pose (Marjaryasana)
This pose provides a gentle massage to the spine and belly organs.
Counteract the effects of Modern-Day Sitting Syndrome by lengthening your hip flexors in High Lunge.
Warrior I Pose (Virabhadrasana I)
Learn the basics of this foundational yoga pose, Virabhadrasana I.
Warrior II Pose (Virabhadrasana II)
Named for a fierce warrior, an incarnation of Shiva, this version of Warrior Pose increases stamina.
This low lunge variation stretches the thighs and groins and opens the chest.
Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
Upward-Facing Dog will challenge you to lift and open your chest.
Child’s Pose (Balasana)
Take a break. Balasana is a restful pose that can be sequenced between more challenging asanas.
Tree Pose (Vrksasana)
Vrksasana clarifies just how challenging it can be to stand on one leg.
Seated Forward Bend (Paschimottanasana)
Fold into Paschimottanasana to help a distracted mind—and your hamstrings—unwind.
Reclining Bound Angle Pose (Supta Baddha Konasana)
A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance.
Easy Pose (Sukhasana)
Don’t let the name fool you. If you’re used to sitting in chairs, Easy Pose or Sukhasana can be quite challenging.
Corpse Pose (Savasana)
Savasana is a pose of total relaxation—making it one of the most challenging.