These 10 poses are a complete yoga workout. Move slowly through each pose, remembering to breathe as you move. Pause after any pose you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The idea is to hold each pose for a few, slow breaths before moving on to the next one
Child's Pose
This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck
Do it: When you want to get a nice gentle stretch through your neck spine and hips
Skip it: If you have knee injuries or ankle problems. Avoid also if you have high blood pressure or are pregnant.
Modify: You can rest your head on a cushion or block. You can place a rolled towel under your ankles if they are uncomfortable
Be mindful: Focus on relaxing the muscles of the spine and lower back as you breathe
Child’s Pose
This should be your go-to pose whenever you need to rest for a moment during a yoga workout
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Downward-Facing Dog
Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet
Do it: To help relieve back pain
Skip it: This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the late stages of pregnancy
Modify: You can do the pose with your elbows on the ground, which takes the weight off your wrists. You can also use blocks under your hands, which may feel more comfortable
Be mindful: Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders
Downward-Facing Dog
This is one of the most common yoga poses
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Plank Pose
A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs
Do it: Plank pose is good if you are looking to tone your abs and build strength in your upper body
Skip it: Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrists. You might also skip it or modify if you have low back pain
Modify: You can modify it by placing your knees on the floor
Be mindful: As you do a plank, imagine the back of your neck and spine lengthening
Plank
This common pose can build strength in the core, shoulders, arms and legs
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Four-Limbed Staff Pose
This push-up variation follows plank pose in a common yoga sequence known as the sun salutation
Do it: Like plank, this pose strengthens arms and wrists and tones the abdomen
Skip it: If you have carpal tunnel syndrome, lower back pain, a shoulder injury or are pregnant
Modify: It’s a good idea for beginners to modify the pose by keeping your knees on the floor
Be mindful: Press your palms evenly into the floor and lift your shoulders away from the floor as you hold this pose
Four-Limbed Staff Pose
This pose builds strength in the arms, shoulders, wrists and back and helps tone the abdomen
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Cobra Pose
This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen
Do it: This post is great for strengthening the back
Skip it: If you have arthritis in your spine or neck, a low-back injury or carpal tunnel syndrome
Modify: Just lift up a few inches, and don’t try to straighten your arms
Be mindful: Try to keep your navel drawing up away from the floor as you hold this pose
Cobra Pose
One of the simpler back-bending poses
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Tree Pose
Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine
Do it: Great for working on your balance and posture
Skip it: You many want to skip this pose if you have low blood pressure or any medical conditions that affect your balance
Modify: Place one of your hands on a wall for support
Be mindful: Focus on your breath in and out as you hold this pose
Tree Pose
This balancing pose is one of the most recognized poses in modern yoga
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Triangle Pose
Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves
Do it: This pose is great for building strength and endurance
Skip it: Avoid this pose if you have a headache or low blood pressure
Modify: If you have high blood pressure, turn your head to gaze downward in the final pose. If you have neck problems, don’t turn your head to look upward; look straight ahead and keep both sides of the neck long
Be mindful: Keep lifting your raised arm toward the ceiling. It helps keep the pose buoyant
Triangle Pose
This pose can be found in many yoga sequences
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Seated Half-Spinal Twist Pose
This twisting pose can increase the flexibility in your back, while stretching the shoulders, hips and chest
Do it: To release tight muscles around the shoulders and upper and lower back
Skip it: If you have a back injury
Modify: If bending your right knee is uncomfortable, keep it straight out in front of you
Be mindful: Lift your torso with each inhale, and twist as you exhale
Seated Half Spinal Twist Pose
Want to relieve the tension in your back? Try this twisting pose
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Bridge Pose
This is a back-bending pose that stretches the muscles of the chest, back and neck
Do it: If you sit most of the day, this pose will help you open your upper chest
Skip it: Avoid this pose if you have a neck injury
Modify: Place a block between your thighs to help keep the legs and feet in proper alignment. Or you can place a block under your pelvis if your lower back is bothering you
Be mindful: While holding this pose, try to keep your chest lifted and your sternum toward your chin
Bridge Pose
This pose, from the back-bending family of yoga poses, is great for stretching the muscles of the chest
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Corpse Pose
Like life, yoga classes typically end with this pose
Do it: Always!
Skip it: If you don’t want to have a moment’s peace
Modify: Place a blanket under your head, if that feels more comfortable. You can also roll up a blanket and place that under your knees, if your lower back is sensitive or bothering you
Be mindful: Feel the weight of your body sinking into your mat one part at a time
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