10 yoga poses every beginner should master

Home-friendly, teacher-approved and sorted by experience. Hold each with normal breathing.

Mountain Pose

Tadasana

Fix posture, build focus

30-60 sec

Warrior II

Virabhadrasana II

Strengthen legs & open hips

30-45 sec per side

Tree Pose

Vrksasana

Improve balance & stability

30-60 sec per side

Eagle Pose

Garudasana

Open shoulders, calm the mind

20-40 sec per side

Cobra Pose

Bhujangasana

Strengthen spine & back

15-30 sec

Bridge Pose

Setu Bandhasana

Open chest, ease back pain

30-60 sec

Lotus Pose

Padmasana

Meditation, calm the mind

1-5 min

Savasana

Corpse Pose

Deep rest, reset the body

5-10 min

Cat-Cow

Marjaryasana

Loosen a stiff spine

10 breaths

Chair Pose

Utkatasana

Fire up thighs & core

20-40 sec

Good form tip: if your breath is short or your shoulders are up near your ears, the pose is too hard today. Back off, use the teacher demo and come back stronger — that is how progress actually happens.

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