BeginnerDownward-Facing Dog
Adho Mukha Svanasana
From hands and knees, lift your hips up and back into an inverted V. Heels reach toward the floor.
- Stretches hamstrings, calves and spine
- Strengthens arms and shoulders
Pose library
Yoga poses for beginners
The essential poses — with their Sanskrit names, benefits and simple how-to cues. Practise them with a teacher in any live class.
Beginner
BeginnerChild's Pose
Balasana
Kneel, sit back on your heels and fold forward, arms long in front or resting by your sides.
- Calms the mind
- Gently releases the lower back
BeginnerCat–Cow
Marjaryasana–Bitilasana
On hands and knees, inhale to arch (cow) and exhale to round (cat). Move with your breath.
- Mobilises the whole spine
- Eases back stiffness
BeginnerCobra
Bhujangasana
Lie face down with hands under your shoulders. Lift your chest using your back muscles, elbows soft.
- Strengthens the back
- Opens chest and shoulders
BeginnerEasy Seated Pose
Sukhasana
Sit cross-legged with a tall spine, hands resting on your knees. Relax your shoulders and close your eyes.
- Improves posture
- Ideal for meditation and pranayama
BeginnerTree Pose
Vrikshasana
Stand on one leg and place the other foot on your calf or inner thigh, never the knee. Hands at heart.
- Improves balance and focus
- Strengthens ankles and core
BeginnerWarrior II
Virabhadrasana II
Wide stance, front knee bent over the ankle, arms stretched long, gaze over your front hand.
- Strengthens legs and core
- Builds stamina and focus
BeginnerTriangle
Trikonasana
From a wide stance, hinge at the front hip. Lower hand to shin or block, upper arm reaches to the sky.
- Stretches legs and side body
- Aids digestion
BeginnerBridge
Setu Bandhasana
Lie on your back, knees bent, feet hip-width apart. Press through your feet and lift your hips.
- Strengthens glutes and back
- Opens the chest
IntermediatePlank
Phalakasana
Hands under shoulders, body in one straight line from head to heels. Hold and breathe steadily.
- Builds core strength
- Strengthens wrists and shoulders
IntermediateUpward Plank
Purvottanasana
Sit with legs long, hands behind you. Press up, lifting your hips until your body forms a straight line.
- Opens shoulders and chest
- Strengthens wrists, arms and legs
IntermediateEagle Pose
Garudasana
Bend your knees, wrap one leg over the other and cross your arms at the elbows, palms together.
- Builds balance and concentration
- Opens shoulders and upper back
BeginnerPrayer Pose
Pranamasana
Stand or sit tall and bring your palms together at your heart. Breathe slowly through your nose.
- Centres the mind
- Opens and closes every sun salutation
AdvancedWheel Pose
Urdhva Dhanurasana
Lie on your back, hands by your ears. Press into hands and feet and lift into a full backbend.
- Deeply opens chest and hips
- Builds strength and energy
AdvancedHandstand
Adho Mukha Vrksasana
Practise against a wall first. Stack shoulders over wrists and kick up with control, core engaged.
- Builds upper-body strength
- Improves balance and confidence
BeginnerCorpse Pose
Savasana
Lie flat with arms and legs relaxed and eyes closed. Let your breath become natural.
- Reduces stress
- Lets the body absorb your practice
Always move within a pain-free range. If you are pregnant, injured or have a medical condition, consult your doctor and tell your teacher before class.
Watch & learn
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Practise live — book a classPose of the week
Every Monday we break down one pose — alignment, common mistakes and modifications for every body.