Yoga 101: Poses for Beginners

By , The editors of FITNESS magazine
New to yoga? Try these basic yoga poses to get stronger and more flexible.
Mountain Pose
  • Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
  • Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

Downward Dog
  • Start on all fours with hands directly under shoulders, knees under hips.
  • Walk hands a few inches forward and spread fingers wide, pressing palms into mat.
  • Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
  • Hold for 3 full breaths.  
For more yoga poses from Fitness Magazine, click here.
More great stories from Fitness Magazine:
What is your experience with yoga? What poses will you try?

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints


Thank you for the link to the article with photos - being new to yoga means I need photos as well as written words to figure it out! Report
Thank you for sharing information about yoga. Its really informative. if you are more about yoga read more Report
New to yoga, very informative. Report
Great but it would really help to have photos with the article! Report
some things which are called "poses" are stretches Report
Thanks... just what i needed... Report
I have discovered I enjoy doing yoga. Report
Thanks Report
Thanks. That's a start. Report
No, sun salutation is a series of poses done is a row. It's not a single pose. Report
Yoga is just the best, you can exercise your whole body, in just one pose. I noticed as well, the mountain pose is standing tall, we do it with our arms bent and palms touching in front of you. (prayer position) Maybe it all depends on the instructor. I love Patricia Patrick. She is awesome! Report
I do the sun salutation several times a day. Great for stretching Report
Rodney Yee and/or Patricia Walden have wonderful DVDs on YOGA as they are BKS Iyengar Instructors.
Priscilla Patrick, who had a long series on PBS-TV has great DVDs especially on Back Pain relief. Her web site is at Report
I believe what they are calling a "mountain pose" is actually called a "sun salutation" when the arms are lifted high above. Report
That's not mountain pose. You don't lift your arms up in mountain pose. They are by your side with the palms facing forward. Report