Starting yoga can feel intimidating, but mastering these 10 foundational poses gives you the building blocks for any yoga practice.

Standing Poses

1. Mountain Pose (Tadasana): The foundation of all standing poses. Feet together, weight evenly distributed, shoulders back. Looks simple but teaches body awareness.

2. Warrior I (Virabhadrasana I): Strengthens legs, opens hips and chest. Front knee at 90°, arms overhead.

3. Warrior II (Virabhadrasana II): Builds leg endurance. Arms extended parallel to floor, gaze over front hand.

4. Tree Pose (Vrksasana): Balance and focus. Place foot on inner thigh (never on the knee). Start with a wall nearby.

Floor Poses

5. Downward Dog (Adho Mukha Svanasana): The most important yoga pose. Stretches hamstrings, calves, and shoulders.

6. Child's Pose (Balasana): Rest pose. Knees wide, arms extended, forehead on mat.

7. Cobra (Bhujangasana): Gentle backbend. Strengthens the spine and opens the chest.