Yoga Poses Guide

Learn and master essential yoga poses for better health and flexibility

Mountain Pose

Mountain Pose

Balance & Posture

Steps:

  1. Stand with feet hip-width apart
  2. Ground through all four corners of your feet
  3. Engage your thighs and core
  4. Relax your shoulders down and back
  5. Hold for 30 seconds to 1 minute
Child's Pose

Child's Pose

Stress Relief

Steps:

  1. Start on hands and knees
  2. Bring big toes together and knees wide
  3. Sink hips back to heels
  4. Extend arms forward on the ground
  5. Rest forehead and breathe deeply
Downward Dog

Downward Dog

Strength & Flexibility

Steps:

  1. Start in plank position
  2. Press palms firmly into the ground
  3. Lift hips toward the ceiling
  4. Form an inverted V shape with your body
  5. Hold for 30 seconds to 1 minute
Warrior I Pose

Warrior I

Power & Balance

Steps:

  1. Step right foot forward, left foot back
  2. Align front heel with back arch
  3. Bend front knee to 90 degrees
  4. Raise arms overhead, palms facing
  5. Hold for 30 seconds each side
Tree Pose

Tree Pose

Stability & Focus

Steps:

  1. Stand on left leg, keep knee soft
  2. Place right foot on inner left thigh
  3. Bring palms together at chest
  4. Fix gaze on a steady point
  5. Hold for 30 seconds each side
Cobra Pose

Cobra Pose

Strength & Flexibility

Steps:

  1. Lie face down with legs extended
  2. Place palms under shoulders
  3. Press chest forward and upward
  4. Keep shoulders relaxed away from ears
  5. Hold for 15-30 seconds
Lotus Pose

Lotus Pose

Meditation & Flexibility

Steps:

  1. Sit with legs extended
  2. Bend right leg and place on left thigh
  3. Bend left leg and place on right thigh
  4. Hands on knees in mudra position
  5. Sit upright and breathe deeply
Plank Pose

Plank Pose

Core Strength

Steps:

  1. Start in push-up position
  2. Align shoulders over wrists
  3. Engage core and keep body straight
  4. Don't let hips sag or pike up
  5. Hold for 20-60 seconds