Want to improve flexibility, strength, or mental health? Yoga is ideal for achieving all that and more. However, starting yoga can be overwhelming, with so many poses to choose from.
You may wonder which ones are best for your level, whether you’re starting out or challenging yourself.
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ToggleRegardless of your yoga level, there’s a pose for you. We’ll teach you beginner-friendly yoga poses and more advanced ones in this guide.
Start slow or push your limits we have something for you. Each pose will energize, center, and strengthen you.
Find out more about yoga poses for beginners, intermediate, and advanced, as well as what they do and how to do them.
Types of Yoga Poses
Yoga has hundreds of poses, but these basic ones will get you started:
Standing yoga poses:

Yoga classes start with standing poses to “build heat.” Standing yoga poses are sequenced in vinyasa flow, and standing poses with rests are typical in hatha classes.
Balance Poses in yoga:

Starting to do balanced poses is a great way to strengthen your core for more advanced poses. Balances are difficult at first, but practice makes perfect.
Backbends:

Beginners start with gentle spine flexion and extension, then progress to deeper bends. Backbends are important for spinal health and longevity because you rarely move like this.
Seated yoga poses:

Focus on hip and hamstring mobility towards the end of a class once warm. Putting a folded yoga blanket or block under your butt makes you more comfortable.
Resting or supine yoga poses: Learn your resting yoga poses, especially child’s pose, in case you need a break. These poses work hips and hamstrings and offer gentle back bending, twisting, and inversions.
Yoga Poses for All Level
Now, Let’s explore the Top 32 Yoga Poses for Beginners to Advance.
1. Mountain Pose (Tadasana)
Level: Beginner
Yoga Type: Standing Yoga pose
Style of Yoga: Hatha

- Keep your arms at your sides and your feet together.
- Spread your toes apart and bend your knees.
- Keep your back straight and lift your chest.
- Hold your arms out in front of you with the palms facing in.
- Hold the pose and ground yourself by putting your feet down.
2. Downward-Facing Dog (Adho Mukha Svanasana)
The Downward Dog Could Be One of the Most Familiar Yogic Postures Like in the Vinyasa or Hatha Yoga Style.
Level: Beginner
Yoga Type: Balancing, Inversion.
Style of Yoga: Hatha or Vinyasa

- Get down on your knees and hands, with your wrists under your shoulders and your knees under your hips.
- Up and back, lift your hips to make an upside-down “V.”
- Space your hands and feet shoulder-width apart.
- Keep your heels on the mat and press them down.
3. Child’s Pose (Balasana)
Balasana or Child’s pose is another yoga pose that will definitely help you have a happy bedtime and it also relaxes the back, hips, and legs.
Level: Beginner
Yoga Type: Restorative, Seated.
Style of Yoga: Hatha

- Kneel on the mat so that your big toes touch and your knees are spaced out.
- Fold forward and touch your forehead to the mat as you sit back on your heels.
- Put your arms out in front of you or down by your sides.
- Take it easy in that position and take deep breaths.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
The next examined movement is the Marjariasana-Bitilasana or the Cat-Cow Pose, the movement that involves holding the spine curved one way (Cat Pose) and then the other way (Cow Pose).
Level: Beginner
Yoga Type: Seated, Flow
Style of Yoga: Hatha

- To begin, put your knees under your hips and your wrists under your shoulders.
- As you breathe in, lower your belly toward the mat (Cow Pose) and lift your chest.
- Let out a breath and round your back, bringing your chin to your chest (Cat Pose).
- Change between these two poses every time you take a breath.
5. Warrior I (Virabhadrasana I)
Sanskrit Virabhadrasana 1 also known as Yoga Warrior 1 pose is a basic standing yoga asana.
Level: Beginner
Yoga Type: Standing
Style of Yoga: Vinyasa

- Place your feet far apart to begin.
- Stretch out one foot and bend the front knee to 90 degrees.
- Hold your arms out in front of you with your palms facing each other.
- Straighten out your back leg and face forward with your hips.
6. Warrior II (Virabhadrasana II)
The Warrior 2 Pose or Virabhadrasana II is an effective standing yoga pose that tones the muscles, enhances flexibility, and increases the concentration level of an individual.
Level: Beginner
Yoga Type: Standing
Type of Yoga: Vinyasa

- Open your shoulders and hips to the side from Warrior I.
- Stretch your arms out straight out from your body, palms facing down.
- Keep your back leg straight and bend your front knee.
- Hold the pose and look over your front hand.
7. Tree Pose (Vrksasana)
The Tree Pose symbolizes stability and balance, making it an apt name for the pose as well.
Level: Beginner
Yoga Type: Standing, Balancing
Style of Yoga: Hatha

- Put your weight on one leg and stand up straight.
- The sole of the foot you’re not on should be on the inside of your thigh or calf, not the knee.
- Put your hands together in front of your chest or raise your arms above your head.
- Stand up straight and hold the pose.
8. Seated Forward Fold (Paschimottanasana)
It also goes by Seated Forward Bend Partner Pose. It is also called by the name Paschimottanasana in Sanskrit sometimes.
Level: Beginner
Yoga Type: Seated
Style of Yoga: Hatha

- Lay down on the ground and stretch your legs out straight in front of you.
- As you breathe in, stretch out your back.
- Let your breath out, bend forward, and reach for your feet or shins.
- Hold the pose and lean your head back toward your legs.
9. Cobra Pose (Bhujangasana)
The Cobra Pose in yoga or Bhujangasana in yoga is a posture that may assist in toning the spinal area.
Level: Beginner
Yoga Type: Backbend
Style of Yoga: Hatha

- Put your feet flat on the floor and your legs straight out in front of you.
- Bear down and put your hands under your shoulders.
- Take a deep breath in and lift your chest while keeping your elbows slightly bent.
- Put your palms down on the mat and straighten your back up.
10. Bridge Pose (Setu Bandhasana)
Bridge Pose Yoga or Setu Bandha Sarvangasana is a simple backbend pose where only the hips float upward leaving your shoulder and feet planted on the ground.
Level: Beginner
Yoga Type: Backbend
Style of Yoga: Hatha

- Lay on your back with your feet hip-width apart and your knees bent.
- Lift your hips toward the ceiling and press your feet onto the floor.
- Don’t move your arms or shoulders.
- Press down on your glutes to lift your hips up and hold.
11. Low Lunge (Anjaneyasana)
The Low Lunge pose (Anjaneyasana) is an introductory yoga pose that helps to stretch the hip muscles, thigh muscles, and abdominal muscles.
Level: Beginner
Yoga Type: Standing, Stretching
Style of Yoga: Vinyasa

- Put your back knee on the floor and step one foot forward into a lunge.
- Lift your chest and reach your arms out over your head.
- Make sure that your front knee is right on top of your ankle.
- Hold the pose for a while and feel your hips stretch.
12. Butterfly Pose (Baddha Konasana)
Level: Beginner
Yoga Type: Seated
Style of Yoga: Hatha

- Put your legs out in front of you and bend your knees. Then, bring the soles of your feet together.
- Hold your feet together with your hands and slide your knees down toward the floor.
- While you hold the position, sit up straight and take deep breaths.
13. Plank Pose (Phalakasana)
Plank pose can be difficult for beginners in yoga and fitness. It requires arm, shoulder, and core power, and holding it for long periods is painful.
Level: Intermediate
Yoga Type: Balancing
Style of Yoga: Vinyasa

- Hold your arms out in front of you and your body straight. This is the push-up position.
- Keep your neck straight and your thighs together. Tense your abs and heels together.
- Make sure your hips don’t move or sag as you hold the position.
14. Chaturanga Dandasana (Four-Limbed Staff Pose)
Chaturanga Dandasana is a somewhat entry-level course in yoga, which can be found in many Vinyasa sequences.
Level: Intermediate
Yoga Type: Balancing
Style of Yoga: Vinyasa

- Start by doing a high plank with your hands right under your shoulders.
- Keep your elbows close to your body as you lower yourself to the floor.
- Keep the pose while your body floats above the ground.
15. Wheel Pose (Urdhva Dhanurasana)
The Wheel Pose or Chakrasana is a profound back bending asana that offers deep muscular stimulation and a manometric effect on the entire body muscles.
Level: Intermediate
Yoga Type: Backbend
Style of Yoga: Hatha

- Lay on your back with your feet flat on the floor and your knees bent.
- Put your hands next to your ears so that the palms are facing down.
- Lift your chest and hips off the ground and bend backward. Press your hands and feet onto the floor.
- Keep your arms and legs straight and stay in that position.
16. Extended Side Angle Pose (Utthita Parsvakonasana)
The extended side angle yoga pose or the Utthita Parsvakonasana is one of the basic yoga exercises.
Level: Intermediate
Yoga Type: Standing
Style of Yoga: Vinyasa

- Put your feet far apart and bend your front knee so that it’s 90 degrees.
- Spread your arms out to the sides and reach your front arm toward the floor.
- Stretch your other arm out over your head, making a long line from your feet to your fingertips.
- Place your front hand on the floor or a block.
17. Crow Pose (Bakasana)
Crow pose yoga or Bakasana is an arm balance yoga pose where you place your knees on the upper arms and rest your weight on your hands.
Level: Intermediate
Yoga Type: Balancing
Style of Yoga: Vinyasa

- As you begin, squat down and put your hands firmly on the mat in front of you.
- Move your weight forward and put your knees on your upper arms.
- Stand on your hands and lift your feet off the ground.
- Hold the position and use your core to stay steady.
18. Revolved Triangle Pose (Parivrtta Trikonasana)
Level: Intermediate
Yoga Type: Standing and Twisting
Style of Yoga: Often practiced in Hatha, Vinyasa, and Ashtanga yoga style

- Stand with wide legs and forward feet.
- Arms to the sides, torso rotated, other hand on foot or ankle.
- Straighten your legs and engage your core while twisting your upper body.
19. Half Moon Pose (Ardha Chandrasana)
The Half Moon yoga pose, in Sanskrit as Karandrika, is a standing yoga posture that indicates grace and balance.
Level: Intermediate
Yoga Type: Standing and Balancing
Style of Yoga: Hatha Yoga, Vinyasa Yoga

- From a standing position, step one foot back and balance on your front leg.
- One hand to the floor, the other leg parallel to the ground.
- Stretch your other arm overhead and open your chest.
20. Pigeon Pose (Eka Pada Rajakapotasana)
Level: Intermediate
Yoga Type: Bending
Style of Yoga: Hatha Yoga, Restorative Yoga

- From a tabletop position, bring one knee forward behind your wrist.
- Lower your hips and extend the other leg behind you.
- Hold your hands in front of you or overhead for a deeper stretch.
21. Forearm Plank Pose (Phalakasana on Forearms)
Level: Intermediate
Yoga Type: Balance Pose
Style of Yoga: Power Yoga, Ashtanga Yoga

- Get on your hands and knees, elbows under your shoulders, and your body in a straight line.
- Put your legs and core to work, and push your heels back.
- Make sure your hips stay in line with your body as you hold the position.
22. Camel Pose (Ustrasana)
Camel Pose, also known as Ustrasana in Sanskrit, is a deep backbend, which challenges most of the muscles of the back and poses stiff and untrained shoulders to the maximum degree of their test.
Level: Intermediate
Yoga Type: Backbend
Style of Yoga: Hatha Yoga, Vinyasa Yoga

- Kneel hip-width apart on the floor.
- Touch your lower back with your fingers pointing down.
- Reach for your heels as you slowly lean back.
- Deepen the backbend with a lifted chest and forward hips.
23. Handstand (Adho Mukha Vrksasana)
Level: Advance
Yoga Type: Balance Pose
Style of Yoga: Ashtanga Yoga, Power Yoga

- Start by standing up straight and putting your hands on the floor, shoulder-width apart.
- Stretch your back and lift your legs up. This will make your body straight.
- Keep your legs together and your body active while you balance your hands.
- Keep the position and work on your balance and control.
24. Scorpion Pose (Vrschikasana)
Level: Advance
Yoga Type: Balance Pose
Style of Yoga: Advanced Vinyasa Yoga, Power Yoga

- Forearm stand: balance on your forearms.
- Slowly bend your knees and arch your back to bring your feet to your head.
- Core engaged, feet to floor behind you.
- Keep hips lifted and legs straight to control the position.
25. King Pigeon Pose (Eka Pada Rajakapotasana – Advanced)
Its famous one, Kapotasana or the King Pigeon pose is one of the most elaborate poses that needs flexibility, strength, and concentration.
Level: Advance
Yoga Type:Backbend
Style of Yoga: Hatha Yoga, Yin Yoga

- Begin by putting one leg behind you in a pigeon pose.
- Grab the foot of the leg that is outstretched with one arm.
- As you pull your foot toward your head, open your chest and bend your back more.
- Hold the pose while keeping your chest up and your body straight.
26. Lotus Pose (Padmasana)
The Yoga Lotus Pose also known as Padmasana, is a seated asana that is practiced especially when doing Pranayama or meditation.
Level: Advance
Yoga Type: Seated Yoga Pose
Style of Yoga: Hatha Yoga, Raja Yoga

- Sit on the floor with straight legs.
- Bring one foot over the other thigh to the hip.
- Put the other foot on top of the other thigh.
- Straighten your spine and place your hands on your knees.
27. Crow Pose (Advanced Bakasana)
Level: Advance
Yoga Type: Balance Pose
Style of Yoga: Ashtanga Yoga, Vinyasa Yoga

- To begin, squat down and bend your knees.
- Spread your hands out shoulder-width on the floor.
- Put your knees on your upper arms and lean forward.
- Stand on your hands and lift your feet off the ground. Hold and use your core.
28. Flying Pigeon Pose (Eka Pada Galavasana)
Level: Advance
Yoga Type: Balance Pose
Style of Yoga: Advanced Vinyasa Yoga

- Put your hands on the mat and start in a forward fold.
- Stretch out one leg and put the shin on the upper arm of the other person.
- Lift your back leg off the ground and lean forward.
- Keep your body straight as you balance on your arms.
29. Eight-Limbed Pose (Ashtavakrasana)
Level: Advance
Yoga Type: Balance Pose
Style of Yoga: Hatha Yoga

- Sit down with one leg bent and the other leg straight out in front of you.
- Stretch your arms out to the sides and bend one knee. Then, twist your body toward the bent leg.
- Stand on your hands and stretch out your straight leg.
- Keep your legs straight and your core tight as you hold the position.
30. Firefly Pose (Tittibhasana)
Level: Advance
Yoga Type: Balance Pose
Style of Yoga: Vinyasa Yoga, Power Yoga

- Begin by bending your knees and spreading your legs apart.
- Put your hands under your thighs so that the fingers point forward.
- Get your legs off the ground and spread them out straight.
- While you hold the pose, keep your body straight and your core tight.
31. Wheel Pose with One Leg (Urdhva Dhanurasana – One Leg)
Level: Advance
Yoga Type: Backbend
Style of Yoga: Hatha Yoga

- To begin, get into wheel pose (Urdhva Dhanurasana).
- Lift one leg off the ground and keep it straight once you are in a full backbend.
- Hold the position and keep your core tight to stay stable.
- Change your legs and do it again.
32. Handstand Scorpion (Vrschikasana in Handstand)
Level: Advance
Yoga Type: Balance Pose
Style of Yoga: Power Yoga, Advanced Vinyasa Yoga

- Start by putting all of your weight on one hand and standing up straight.
- Bend your knees slowly and bring your feet up to your head.
- As you press your feet to the floor behind you, keep your core strong and your legs together.
- Hold the position and keep your mind and control on it.
Yoga Journal. (n.d.). Yoga poses.
Ryt, A. P. (2024, July 31). 31 Yoga poses for beginners. Verywell Fit.
Uliana. (2023, February 10). 80 Yoga poses For Beginner to Intermediate/Advanced.
The definitive guide to yoga for beginners and experts. (n.d.). Healthline.
Neha. (2022, December 11). Advanced yoga poses. World Yoga Forum.
Book Source:
Light on Yoga by B.K.S. Iyengar
The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar