Yoga for Beginners: Foundational Poses for Flexibility and Strength

How to Use This Pose Toolkit

This chapter builds a practical “toolkit” of foundational poses you can return to anytime. Each pose includes: entry cues (how to get in), alignment checkpoints (what to organize), breath cues (how to pace), common mistakes (what to avoid), and two modifications (how to make it more accessible). As you practice, aim for balanced development: posterior chain strength (hamstrings, glutes, back), anterior opening (chest, hip flexors), and scapular stability (shoulder blades anchored and controlled rather than collapsing or shrugging).

Quick practice notes

• Primary sensations are expected (stretch, effort, warmth). Sharp pain, numbness, or pinching are not.
• Use props freely: a wall, blocks/books, a folded blanket, or a pillow.
• For holds, a simple structure is 3–5 slow breaths unless otherwise noted.

1) Mountain Pose (Tadasana)

Purpose: Posture reset, leg engagement, calm focus. Primary sensations: grounded feet, gentle lift through thighs and spine, broad collarbones.

Entry cues

• Stand with feet hip-width (or slightly wider if that feels steadier).
• Spread toes, then place them down; feel weight across heel, big-toe mound, little-toe mound.
• Let arms rest by sides, palms facing in or slightly forward.

Alignment checkpoints

• Stack: ankles under knees, knees under hips, ribs over pelvis, head over spine.
• Soften knees (avoid locking), gently engage thighs.
• Shoulder blades slide down the back; neck long.

Breath cues

• Inhale: feel length from feet to crown.
• Exhale: soften jaw, relax shoulders without slumping.

Common mistakes

• Locking knees and tipping pelvis forward (arching low back).
• Ribs flaring up; shoulders creeping toward ears.

Modifications (2)

• Stand with back against a wall (heels a few inches forward) to sense stacking.
• Widen stance and slightly bend knees for stability.

2) Chair Pose (Utkatasana) — Gentle Version

Purpose: Strengthen legs and glutes; build heat; train neutral spine under load. Primary sensations: effort in thighs/glutes, steady core, breathable chest.

Entry cues

• From Mountain, inhale arms forward or hands to hips.
• Exhale: bend knees as if sitting back into a chair.
• Keep weight toward heels while toes stay grounded.

Alignment checkpoints

• Hips move back; knees track in line with middle toes.
• Ribs stay “knit” (avoid flaring); spine long.
• Shoulders relaxed; reach through fingertips if arms lift.

Breath cues

• Inhale: lengthen spine.
• Exhale: sit a touch deeper without losing breath quality.

Common mistakes

• Knees collapsing inward or shooting far past toes.
• Over-arching lower back; chest thrusting forward.

Modifications (2)

• Do Chair with hands on thighs (less shoulder demand, easier balance).
• Wall Chair: slide down a wall to a comfortable depth and hold.

3) Downward-Facing Dog (Adho Mukha Svanasana) — Option at the Wall

Purpose: Posterior chain length (calves/hamstrings), shoulder/scapular stability, full-body integration. Primary sensations: stretch in backs of legs, active arms, long spine.

Entry cues (floor version)

• Start on hands and knees, hands slightly forward of shoulders.
• Tuck toes, exhale: lift knees and hips up and back.
• Bend knees as needed to keep spine long.

Entry cues (wall version)

• Stand facing a wall, arms straight, palms on wall at shoulder height.
• Walk feet back until torso is angled like an “L.”
• Press wall away and send hips back.

Alignment checkpoints

• Hands: spread fingers, press through knuckles; wrists comfortable.
• Arms: rotate upper arms outward slightly; shoulder blades stable (not collapsing).
• Spine: long from hands to hips; ribs not dropping toward floor.
• Legs: knees can bend; prioritize length in back over straight legs.

Breath cues

• Inhale: expand side ribs.
• Exhale: press hands firmly and lengthen hips back.

Common mistakes

• Rounding upper back and collapsing shoulders toward ears.
• Forcing heels down and losing spinal length.

Modifications (2)

• Bend knees generously and lift heels to keep spine long.
• Wall Down Dog (described above) to reduce wrist/shoulder load.

4) Low Lunge (Anjaneyasana) — Supported

Purpose: Open hip flexors (anterior chain), strengthen legs, improve balance. Primary sensations: stretch at front of back hip/thigh, steady work in front leg.

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Entry cues

• From hands and knees, step right foot forward between hands.
• Slide left knee back until you feel a gentle stretch in left hip flexor.
• Keep hands on blocks or on thigh; optionally lift torso upright.

Alignment checkpoints

• Front knee stacks roughly over ankle; foot fully grounded.
• Back leg: knee down, top of foot down; hips level (avoid twisting).
• Pelvis: slight tuck (posterior tilt) to target hip flexor without compressing low back.
• Chest: lift without rib flare; shoulder blades down and wide.

Breath cues

• Inhale: lengthen spine up.
• Exhale: soften hips forward slightly while keeping pelvis steady.

Common mistakes

• Dumping into low back (arching) instead of opening the hip flexor.
• Front knee collapsing inward.

Modifications (2)

• Place blocks under hands to reduce strain and improve balance.
• Pad the back knee with a folded blanket.

5) Warrior I (Virabhadrasana I) — Simplified Stance

Purpose: Leg strength, hip flexor opening, integrated upper-body reach with scapular stability. Primary sensations: strong front thigh, stretch in back hip flexor/calf, lifted torso.

Entry cues

• From Low Lunge with right foot forward, tuck back toes and lift back knee (or keep it down for a gentler version).
• Step back foot in slightly and widen stance for balance (like standing on train tracks).
• Turn back heel down at a comfortable angle (not forced).
• Lift torso; hands to hips or reach arms up.

Alignment checkpoints

• Front knee tracks over middle toes; pelvis faces mostly forward (allow some natural openness).
• Back leg strong; press outer edge of back foot down.
• Ribs stacked over pelvis; avoid leaning forward or arching back.
• Arms: if overhead, keep shoulders away from ears; shoulder blades stable.

Breath cues

• Inhale: lift through sides of waist.
• Exhale: ground through feet and steady the pelvis.

Common mistakes

• Too narrow a stance causing wobbling and knee strain.
• Over-arching low back to get arms higher.

Modifications (2)

• Keep hands on hips or cactus arms (elbows bent) to reduce shoulder load.
• Shorten stance and/or keep back knee down (hybrid between Low Lunge and Warrior I).

6) Warrior II (Virabhadrasana II) — Simplified Stance

Purpose: Hip and leg strength, lateral hip stability, posture training. Primary sensations: effort in front thigh and outer hips, broad chest, steady gaze.

Entry cues

• From standing, step feet wide.
• Turn right toes forward; turn left toes slightly in.
• Bend right knee toward a right-angle (or less for gentle).
• Extend arms out at shoulder height, palms down.

Alignment checkpoints

• Front knee tracks over middle toes; avoid collapsing inward.
• Pelvis neutral; torso upright (not leaning over front leg).
• Arms reach wide; shoulder blades stable and down.
• Head turns to look over front hand if neck is comfortable.

Breath cues

• Inhale: expand across collarbones.
• Exhale: sink slightly into legs while keeping torso tall.

Common mistakes

• Front knee drifting inward; arch collapsing.
• Shoulders hiking; arms drooping.

Modifications (2)

• Reduce bend in front knee and shorten stance.
• Hands on hips (skip arms) to focus on legs and pelvis.

7) Cat-Cow (Marjaryasana–Bitilasana)

Purpose: Mobilize spine, coordinate breath with movement, warm-up for back and shoulders. Primary sensations: gentle stretch through back body (Cat) and front body (Cow), smooth breathing.

Entry cues

• Come to hands and knees: hands under shoulders, knees under hips.
• Inhale: Cow—lift chest and tailbone, belly soft.
• Exhale: Cat—round spine, press floor away, chin slightly in.

Alignment checkpoints

• Press evenly through hands; keep elbows soft (not locked).
• Move through the whole spine, not only neck or low back.
• Shoulder blades glide without collapsing into shoulders.

Breath cues

• Inhale to Cow, exhale to Cat; keep the breath unforced.

Common mistakes

• Over-crunching neck in Cat or throwing head back in Cow.
• Bending elbows and sinking into shoulders.

Modifications (2)

• Place a folded blanket under knees for comfort.
• Do the movement seated in a chair: hands on thighs, arch/round gently with breath.

8) Child’s Pose (Balasana)

Purpose: Rest, back-body release, breath space into ribs. Primary sensations: gentle stretch in back/hips, calming pressure of forehead support.

Entry cues

• From hands and knees, bring big toes together and knees apart (or keep knees together if preferred).
• Send hips back toward heels.
• Rest forehead on mat or a block; arms forward or alongside body.

Alignment checkpoints

• Let spine lengthen; avoid curling tightly if it restricts breath.
• Shoulders soften away from ears.

Breath cues

• Inhale: feel breath expand into back ribs.
• Exhale: allow hips and shoulders to soften.

Common mistakes

• Forcing hips to heels causing knee discomfort.
• Shoulders tense when arms reach forward.

Modifications (2)

• Place a bolster/pillow between thighs and chest for support.
• Put a rolled blanket behind knees or under ankles to reduce knee strain.

9) Cobra Pose (Bhujangasana) — Low

Purpose: Strengthen back body, open chest (anterior chain), train scapular stability. Primary sensations: gentle back extension, work in mid-back, broad chest without neck strain.

Entry cues

• Lie on belly, legs long, tops of feet down.
• Place hands under shoulders (or slightly forward), elbows close to ribs.
• Inhale: lift chest a few inches using back muscles; hands are light.
• Exhale: lower with control.

Alignment checkpoints

• Pubic bone and lower ribs heavy; lengthen tailbone toward heels.
• Shoulder blades draw down and slightly together; collarbones broad.
• Neck long; gaze slightly forward/down (not cranked up).

Breath cues

• Inhale to lift and widen chest.
• Exhale to maintain length in low back and soften shoulders.

Common mistakes

• Pushing hard with hands and jamming low back.
• Shoulders shrugging; elbows winging out.

Modifications (2)

• Keep elbows bent and lift only to a low height (Baby Cobra).
• Place a folded blanket under pelvis/lower ribs for comfort and feedback.

10) Bridge Pose (Setu Bandha Sarvangasana) — Supported

Purpose: Strengthen glutes/posterior chain, open front hips/chest, counter slumping posture. Primary sensations: work in glutes/hamstrings, opening across front body, steady breath.

Entry cues

• Lie on back, knees bent, feet hip-width and close enough to touch heels.
• Arms alongside body, palms down.
• Exhale: press feet down and lift hips.
• For supported bridge, slide a block or firm pillow under sacrum (low back stays long).

Alignment checkpoints

• Knees track forward (not splaying out); feet parallel.
• Lift from glutes and hamstrings; avoid flaring ribs.
• Shoulders roll under gently only if comfortable; neck neutral.

Breath cues

• Inhale: broaden chest.
• Exhale: press feet and feel hips buoyant without gripping jaw or throat.

Common mistakes

• Knees falling outward; feet turning out.
• Over-arching by pushing ribs up instead of lifting hips.

Modifications (2)

• Supported Bridge: block under sacrum at a comfortable height (low/medium).
• Place a yoga block or pillow between thighs and gently squeeze to keep knees aligned.

11) Supine Twist (Supta Matsyendrasana) — Gentle

Purpose: Release back and hips, restore spinal mobility, downshift nervous system. Primary sensations: mild stretch through outer hip and back, ease in breath.

Entry cues

• Lie on back, hug right knee into chest.
• Guide right knee across body to the left.
• Extend right arm out; turn head right if comfortable.

Alignment checkpoints

• Keep both shoulders heavy; reduce twist if shoulder lifts.
• Let the twist be passive; avoid forcing knee to floor.

Breath cues

• Inhale: expand into ribs and back.
• Exhale: soften belly and let gravity deepen the twist gently.

Common mistakes

• Forcing the knee down and straining low back.
• Neck discomfort from turning head too far.

Modifications (2)

• Place a pillow/block under the bent knee for support.
• Keep head neutral (face up) if turning the neck feels strained.

12) Legs Up the Wall (Viparita Karani)

Purpose: Recovery, reduce leg fatigue, calm the body, gentle hamstring release. Primary sensations: ease in legs, soft opening behind knees, slower breath.

Entry cues

• Sit sideways next to a wall with one hip close to it.
• Lower onto your side and swing legs up the wall as you roll onto your back.
• Adjust so hips are close to wall (or farther away if hamstrings are tight).

Alignment checkpoints

• Legs relaxed; knees can be slightly bent.
• Arms rest comfortably; shoulders soft; chin neutral.

Breath cues

• Inhale: feel breath rise into chest and side ribs.
• Exhale: let belly soften and legs feel heavy.

Common mistakes

• Hips too close to wall causing hamstring tugging or low-back discomfort.
• Holding tension in feet and thighs.

Modifications (2)

• Place a folded blanket under hips/sacrum for a gentle lift.
• Bend knees and place feet on wall (90/90) if hamstrings are very tight.

Balanced Development Focus: What Each Pose Trains

Short Linking Sequence (6–8 Poses) with Breath Pauses

Move slowly and pause to take 3 breaths in each hold (unless noted). Use blocks or the wall whenever helpful.

1. Mountain (3 breaths): feel feet ground and spine lengthen.

2. Chair (gentle) (3 breaths): sit back, knees track forward; then return to Mountain on an inhale.

3. Cat-Cow (5 rounds): match inhale to Cow, exhale to Cat.

4. Downward-Facing Dog (or Wall Down Dog) (3 breaths): bend knees if needed; press floor/wall away for scapular stability.

5. Low Lunge right side (3 breaths): hands on blocks; gentle pelvic tuck to feel front-hip opening.

6. Warrior II right side (3 breaths): shorten stance; arms optional. Step back to hands and knees.

7. Low Cobra (2–3 reps): inhale lift, exhale lower; keep shoulders down and neck long.

8. Supported Bridge (5 breaths): lift hips, place support under sacrum, breathe steadily.

9. Supine Twist (3 breaths each side): support knee with a pillow if needed.

10. Legs Up the Wall (8–12 breaths): let legs soften and breath slow.