Nine basic poses, each with numbered steps, an easier version and a note on who should take care. Go slowly and never push into pain.
Checked 21 October 2026 ยท By The Yoga Blog editors
Information only, not medical advice. If you are pregnant, have an injury or a health condition, or are new to exercise, talk with your health care provider before you start. Move slowly, breathe normally, and never push into pain.
The starting point for standing poses. It teaches you to stand evenly and notice your posture.
Stand with your feet hip-width apart, toes pointing forward.
Spread your weight evenly through both feet: heels, big toes and little toes.
Let your knees be straight but soft, not locked.
Lengthen up through the crown of your head and relax your shoulders down, away from your ears.
Let your arms hang by your sides with the palms facing in. Breathe slowly for 5 breaths.
Easier version: Stand with your back near a wall if you feel unsteady.
Take care: Suitable for most people. If you feel dizzy, sit down.
Child's pose
Balasana
A resting pose. You can come back to it any time during practice.
Kneel on your mat with your big toes touching and your knees apart, about mat-width.
Sit your hips back towards your heels.
Fold forward and rest your forehead on the mat, a block or a cushion.
Stretch your arms forward, or rest them by your sides.
Breathe slowly into your back for 5 to 10 breaths.
Easier version: Put a folded blanket between your hips and heels, or rest your head on a block.
Take care: Skip or pad well if you have a knee injury. In pregnancy, keep the knees wide to make room for the bump.
Cat-cow
Marjaryasana-Bitilasana
A gentle way to move the spine and link movement with breath.
Come onto your hands and knees: wrists under shoulders, knees under hips.
Breathe in: let your belly lower, lift your chest and look slightly forward (cow).
Breathe out: press the floor away, round your back towards the ceiling and let your head hang (cat).
Move slowly between the two with your breath, 5 to 8 times.
Easier version: Put a folded blanket under your knees, or do it seated on a chair with your hands on your knees.
Take care: If your wrists hurt, rest on your fists or forearms.
Downward-facing dog
Adho Mukha Svanasana
Stretches the backs of the legs and the shoulders. One of the most common poses in class.
Start on your hands and knees, hands slightly in front of your shoulders.
Tuck your toes under and lift your knees off the floor.
Send your hips up and back, so your body makes an upside-down V.
Keep your knees bent as much as you need to keep your back long.
Press evenly through your hands and let your head hang between your arms. Hold for 3 to 5 breaths, then lower your knees.
Easier version: Bend your knees a lot, or rest your hands on a chair seat instead of the floor.
Take care: Your head is lower than your heart here: if you have high blood pressure, glaucoma or a condition affected by head-down positions, ask your health care provider first. Ease off if your wrists hurt.
Cobra
Bhujangasana
A gentle backbend that opens the front of the body.
Lie on your front with your legs straight behind you, tops of the feet on the floor.
Place your hands under your shoulders, elbows close to your sides.
Breathe in and lift your head and chest a little, using your back muscles more than your arms.
Keep your elbows bent and your shoulders away from your ears. Hold for 3 to 5 breaths.
Breathe out and lower down slowly.
Easier version: Stay low with your forearms on the floor (sphinx pose).
Take care: Skip lying on your front in pregnancy. Stop if you feel any pinching in your lower back.
Warrior II
Virabhadrasana II
A strong standing pose for the legs that also builds steadiness.
Stand with your feet wide apart, about one leg-length.
Turn your right foot out 90 degrees and your left foot in slightly.
Bend your right knee so it points over your right ankle, not past your toes.
Raise your arms to shoulder height, reaching in opposite directions, and look over your right hand.
Hold for 3 to 5 breaths, then straighten up and repeat on the other side.
Easier version: Take a shorter stance and bend the front knee less.
Take care: Keep the front knee in line with the ankle to protect it. Rest your hands on your hips if your shoulders tire.
Tree pose
Vrksasana
A balance pose that builds focus and steadiness.
Stand in mountain pose and shift your weight onto your left foot.
Place the sole of your right foot on your left ankle, calf or inner thigh, but not on the side of the knee.
Press foot and leg gently into each other and look at a still point in front of you.
Bring your hands together at your chest, or raise them overhead.
Hold for 3 to 5 breaths, then switch sides.
Easier version: Keep your toes on the floor with the heel against your ankle, or stand next to a wall.
Take care: Practise near a wall or chair if your balance is unsteady.
Bridge pose
Setu Bandha Sarvangasana
Works the buttocks and backs of the legs and gently opens the chest.
Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
Rest your arms by your sides, palms down.
Breathe out, press into your feet and lift your hips.
Keep your knees pointing forward and your neck relaxed: don't turn your head.
Hold for 3 to 5 breaths, then lower down slowly, one part of the spine at a time.
Easier version: Slide a block under your lower back and rest on it.
Take care: If you have a neck problem, keep the lift low. Later in pregnancy, ask your provider about lying on your back.
Corpse pose
Savasana
The relaxation pose that ends most classes.
Lie on your back with your legs a little apart and your arms by your sides, palms up.
Let your feet fall open and close your eyes.
Let the floor hold your weight. Relax your face, shoulders and hands.
Breathe normally and rest for 3 to 10 minutes.
To finish, roll onto your side and come up slowly.
Easier version: Put a cushion under your knees and a folded blanket under your head.
Take care: In later pregnancy, rest on your left side with a cushion between your knees instead of lying flat.
What next?
Try putting a few poses together: mountain, cat-cow, child's pose, downward-facing dog and a few minutes in corpse pose make a gentle 10-minute practice. New to all of this? Read yoga for beginners first.
Frequently asked questions
What are the easiest yoga poses for beginners?
Mountain pose, child's pose, cat-cow and corpse pose are the gentlest starting points. Add tree, bridge and downward-facing dog as you get used to them.
How long should I hold a yoga pose?
For beginners, 3 to 5 slow breaths is plenty for most poses. Resting poses like child's pose and corpse pose can be held longer.
Can I do these poses at home?
Yes, with a mat and some clear floor. Move slowly, use the easier versions and stop if anything hurts. A few classes with a teacher help you learn safe positions.
What should I do if a pose hurts?
Stop and come out of it slowly. A gentle stretch is fine; sharp or pinching pain is not. Try the easier version or skip the pose.
Do I need blocks or a strap?
No, but they help. A block can bring the floor closer to you, and a folded blanket or cushion can pad your knees.