The 20 Best Yoga Poses For Beginners From Certified Yoga Teachers

Benefits: The cat cow pose is great for stretching your back and working on spinal inflection. It also opens up the heart and releases the neck, Mayfield says.

How to:

1. Start on all fours with wrists directly under shoulders and knees below hips.
2. For cat, first exhale while arching back and dropping head and tailbone toward mat.
3. On the inhale while arching back, tilting tailbone and chin toward ceiling, and dropping tailbone toward floor to come into cow pose.

Benefits: Planks are ideal for building strength in your core, shoulders, back, and arms, Mayfield says. Plus, the more you do them the longer you will be able to hold the pose over time.

How to:

1. Start on all fours with wrists directly under shoulders.
2. Extend legs to straight behind body, toes tucked.
3. Engage abs and bring hips level with shoulders so back is flat.
4. Gaze slightly in front of face to keep spine neutral, and hold the position.

Benefits: A side plank also strengthens the core, shoulders, back, and arms just like a regular plank. It allows you to tap into the obliques and improve your balance as well, Mayfield says.

How to:

1. Start in a plank position, shift bodyweight into right hand, wrist under shoulder.
2. Drop heels to right side on to mat, rotate body to face left side, and lift left arm into air at shoulder height and twist.
3. Raise hips as high to ceiling as possible.
4. Hold the position, then switch sides and repeat.

Benefits: Downward dog is great for loosening up the hamstrings and the calves. Since you're holding yourself up, it also helps strengthen your shoulders, Mayfield says.

How to:

1. Start in a plank position.
2. Lift hips up and back, sinking heels toward floor, until body forms an upside down "V" shape.
3. Press shoulders away from ears and relax neck.
4. Spread fingers wide on mat, with palms pressed against the floor. Hold the position. (Option to peddle feet for added hamstring and calf stretch.)

The three-legged dog stretch works the hamstrings, calves, and shoulders like regular downward dog. It also gives you the added benefit of opening up your hips with each leg raise, Mayfield says.

How to:

1. Start in a downward dog position.
2. Lift left foot off mat and up toward ceiling
3. As you move, keep the shoulders square and bodyweight even between both palms and the right foot.
4. Lower the foot and switch sides.

Benefits: While it may look easy, the low plank helps stabilize the core as you move your body downward and back up, Mayfield says. It's also great for working the triceps, arms, and chest.

How to:

1. Start in a plank position.
2. Keep elbows in close to sides, bend arms, and lower entire body as one unit.
3. Stop when biceps are parallel to mat.
4. Push yourself back up.

Benefits: If you need to open the chest and lengthen the spine, upward-facing dog will work great for you, Mayfield explains. It feels particularly good to do this move after working your abs, too.

How to:

1. Start lying on mat with legs extended straight behind body.
2. The front of your legs should rest on floor, upper body propped up in air by pressing palms down into mat.
3. Extend arms to straight and lift thighs and shins off of floor. Hold the position.

Benefits: Child's pose is the ultimate hip opener, Mayfield says. It also lengthens the spine and relaxes your back muscles.

How to:

1. Start in a kneeling position, with shins flat on the ground.
2. Rest your butt on your heels, knees slightly wider than torso, and hands in lap.
3. Walk your arms forward to straight on floor.
4. Lower stomach down onto thighs, and rest forehead on floor. Hold the position.

Benefits: This move is great for developing proper posture, Mayfield says. It also helps you work toward better balance and strengthens the legs.

How to:

1. Start standing with feet hip-width apart, bodyweight distributed evenly throughout both feet.
2. Place hands at sides with palms forward.
3. Spread your toes, lift your chest, and bring the shoulder blades down your back. Hold the position.

Benefits: Doing the chair pose will activate your glute muscles and stretch out the chest and shoulders. It also engages your core and quads, Mayfield says.

How to:

1. Start standing with your feet together and arms at your sides.
2. At the same time, raise hands overhead, palms facing in until biceps are by ears.
3. Do this while bending knees and sitting back as if lowering into a chair. Hold the low position.

Benefits: Another great spine-lengthening pose is the Forward Fold. It also opens up the hamstrings and the calves, Mayfield says.

How to:

1. Start standing in mountain pose.
2. Fold forward at waist and place palms on mat in front of feet.
3. Bend knees as much as necessary to make this happen.

Benefits: Low lunges will open up your hips and help you balance, Mayfield explains. It also stretches the quads and inner thighs.

How to:

1. Start in a forward fold.
2. Then, step left foot backward until leg is straight, toes are tucked, and heel is high.
3. Bend the right knee to 90 degrees and come up to balance on the fingertips.
4. Lower back knee and shin to the mat.
5. Hold the position.
6. Switch sides and repeat the movement.

Similar to a low lunge, a high lunge also works the quads, hips, and hips. But since you're moving upward here, you also get a bit more core engagement, Mayfield says.

How to:

1. Start in a low lunge with left knee and shin off floor.
2. From there, lift torso and raise both arms overhead. Keep shoulders down and hips squared to front of mat, and hold.
3. Switch sides and repeat the movement.

Benefits: Warrior II is a hip-opening stretch, Mayfield says. You also get the benefits of working your quads and balancing your body as you extend your arms.

How to:

1. Start with legs almost as wide as mat.
2. Place your right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat. Note that your right heel should be lined up with middle of left inner arch, torso facing left side, and arms at sides.
3. Keep left leg straight while deeply bending right knee until thigh is parallel to mat.
4. Extend arms out to the sides at shoulder height with gaze over front fingers. Hold this position.
5. Switch sides and repeat.

Benefits: Because this move works your side, specifically, you're getting the benefits of stretching your obliques, Mayfield says. It also works your shoulder as you move forward.

How to:

1. From Warrior II, tilt torso forward and rotate it further to left until shoulders face side of mat.
2. Bring right forearm to rest on left thigh and left arm forward and overhead until bicep is by ear.
3. Gaze up at ceiling and hold.
4. Switch sides and repeat.

Benefits: This is another great move for stretching out the hamstrings and the back of the hips. It also works to relax and stretch your spine as you bend down, Mayfield says.

How to:

1. Start with feet wider than shoulders, toes facing forward, arms at sides.
2. Lean forward and double over until hands touch mat and crown of head is hovering above floor. Weight should be evenly distributed between heels and toes.
3. Hold this position. (Option to vary hand and arm position for support or a deeper stretch.)

Benefits: This move works all the same groups as the regular forward fold, specifically the back of the hips, the hamstrings, and the spine. With the twist, this move also stretches the core and shoulders, Mayfield says.

How to:

1. Start with feet wider than shoulders, toes facing forward, arms at sides.
2. Lean forward and double over to plant right palm on mat half way between feet.
3. Rotate torso toward left side and bring left hand to hip, turning gaze upward, and hold.
4. Switch sides and repeat.

Benefits: This pose is an exercise in opening the hips, Mayfield explains. It also helps you work on your balance as you lower yourself toward the floor.

How to:

1. Start standing with feet shoulder-width apart.
2. Bend knees and sit down as deeply as possible, bringing butt to hover just above mat.
3. Raise torso upright, bring hands together in front of chest, and press elbows into legs to push them apart and hold.

Benefits: Happy baby is another great exercise for opening the hips. It also stretches the hamstrings as you hold them up and massages the lower spine by pressing it to the mat, Mayfield says.

How to:

1. Start lying on back with knees bent, feet flat on the floor, and arms at sides.
2. Draw knees toward chest outside of ribs with legs bent and soles of feet facing ceiling.
3. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand.
4. Gently pull knees toward floor.
5. Hold the position or slowly rock back and forth to massage the lower back.

Benefits: This is your resting pose, Mayfield explains. You can return to this position anytime you need to take a deep breath or pause during your workout and it's a great finisher to cool down after a flow.

How to:

1. Start lying on back with knees bent, feet flat on the floor, left hand on heart, and right hand on stomach.
2. Extend legs and arms to straight on floor.
3. Stay completely still and hold.