Yoga has been well-known for centuries and research has established that a regular yoga practice can meaningfully improve your physical, mental and spiritual health, flexibility, fitness, balance, muscular strength, and spinal mobility.

Here are a few basic but extremely effective poses that will work extremely well for everybody, from a beginner to an expert.

Downward Facing Dog

This yoga pose is working, stretching, and strengthening the whole body and it’s one of the core poses in most kinds of yoga.


  • Get on all fours.
  • Keep your wrists under your shoulders and knees under your hips.
  • Tuck your toes under, press your hands into the floor and straighten the legs to come up into downward dog.
  • In case you need it, keep your knees slightly bent.
  • Maintain in this position for about 5 breaths.


While this is one of the best workouts to strengthen your core, it really works your whole body. The trick is to control your breath and this actually helps.

There are a few kinds of plank exercises; you can pick which one suits your level.


  • Your shoulders must be straight over your elbows.
  • Your back must also be straight as well and if you can; lift your legs up, otherwise stay on your knees.
  • Either way, it’s vital that you keep the straight line from the top of your head to your feet or hips.

Upward Plank Pose

This pose is great for stretching your upper body, as well as, increasing the power of your arms, legs, and core, and refining balance.


Begin by positioning your hands behind you as you face toward your feet.
Lift your hips, extend one leg, followed by the other leg with the toes pressing to the floor.

Extended Side Angle Pose

This pose is intended to work on the sides of waist and reinforce the legs, stretch the hips, hamstrings, calves, shoulders, chest, and spine. It also opens up the lungs, improves digestion, and helps get rid of stress.


  • Begin by stepping your feet one leg-length apart and reach your arms wide.
  • Turn your right foot out 90°.
  • Rotate your hips toward the back and reach your right hand forward.
  • Begin bending down and put your right hand down on your ankle, shin, knee, or the floor while stretching your left hand to the sky, keeping a straight line from the right hand to the left.
  • Perform same movements on the opposite side.


If you’re just new to the world of yoga, performing this pose is a good place, to begin with. It will enhance your balance and teach you how to breathe. It also reinforces and tones the leg muscles, ankles, and inner thighs.


  • Start with your feet together.
  • Then slowly lift your left knee up, grab it, position the left foot on your inner upper thigh or inner lower calf (being careful to avoid your knee area) and lift your arms up to the sky, palms together.
  • Hold for 8-10 breaths and then switch sides.

Warrior 1

This pose is also one of the core poses in numerous yoga practices. It’s important for refining the strength of the core and the whole lower body; it’s also great for stretching hips and thighs.


  • Take a big step back with your right foot, position the foot flat on the mat.
  • Roll your shoulders back and lift your chest.
  • Lift your arms up with your palms together.
  • Hold for 8-10 breaths and then switch sides.

Warrior 2

Another extremely vital pose, this stretches the hips and inner thighs and functions very well on refining balance. It may assist you in improving digestion and also dismiss backaches.


  • Stand with your feet one leg-length apart.
  • Turn your left foot out 90° and your right foot in 45°.
  • Bend your front knee and stretch your arms out to your sides, gaze over your right hand.
  • Hold for 8-10 breaths and then repeat on the other side.

Seated Forward Bend

This pose is great for stretching the lower and upper back and hamstrings, it opens the whole body, teaches you to breathe while in a hard position, helps release headaches and anxiety, and lessens fatigue.


  • Start seated with your legs together.
  • Afterward, start to hinge forward from your waist, reaching forward.
  • Once you achieved your maximum stretch, breathe for 8-10 breaths.
  • Make sure that you keep your back straight.

Bridge Pose

Another significant pose for beginners, this works on stretching the front of the body and it reinforces the back of the body. It also develops good blood circulation and digestion helps get rid of stress and opens the lungs and thyroid gland.


  • Lie on your back with your feet close to your hips.
  • Lift your hips up and hold for 8-10 breaths.

Child’s Pose

This is the best resting pose for stress or stiffness relief, it’s also very good for digestion.


  • Begin by sitting on your knees on the mat.
  • Afterward, lower your head to the floor with your hands reaching forward or you can place them by your sides.
  • Relax.

Cobra Pose

This pose is great for straightening your back and opening your chest and shoulders. It also lessens stiffness of the lower back.


  • Start from downward facing dog pose.
  • Come forward into plank and then bend your elbows.
  • Slowly lower down on the floor and roll your shoulders back.
  • Gently lift your back up.
  • Hold for 8-10 breaths.

Bow Pose

This yoga pose stretches the whole front of the body, reinforces the whole back, and improves posture and spinal flexibility.


  • Bend your knees and lift your thighs from the floor.
  • Reach your back, and grab your ankles.
  • Hold for 8-10 breaths.

Boat Pose

This pose helps with releasing stress, improves digestion, fuels the kidneys, thyroid, and intestines, and fortifies thighs and the lower back.


  • Start seated, bend your knees, lean back, and lift your feet until your shins are parallel to the floor.
  • If you feel comfortable with this position, extend your arms forward.
  • Straighten your legs so your body is in a V-shape.
  • Hold for 8-10 breaths.

Fish Pose

This pose reinforces the hamstrings and lower back and opens the hips and rib cage.


  • Start by lying on your back.
  • Keep your feet on the floor, and your knees bent.
  • Lift your upper body and slide your hands under your buttocks.
  • Keep your forearms and elbows close to the sides of your body and lift your upper back off the floor.

Wind Relieving Pose

This pose can help you release toxic gas from your system.


  • Lie on your back and bring both knees close to your chest.
  • Press on the lower abdomen by holding your knees with your hands.
  • Raise your head, neck, and chest and bring them close to your knees.
  • Hold for 8-10 breaths then come back to the initial position.
  • Do you think we missed some other important yoga poses? Please share them with us in the comment section below!

Based on materials from Brightside

Illustrated by Leo Alvarado for Meow Gag

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