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12 Basic Yoga Asanas for Beginners (Names + Cues)

What are the 12 basic yoga asanas?

The 12 basic yoga asanas are a classic set of foundational poses often taught to beginners because they build strength, mobility, balance, and breath awareness without requiring advanced flexibility. Names and exact sequences can vary by tradition, but this list is widely recognized as a practical starting point.

The 12 basic yoga asanas (with quick cues)

1) Mountain Pose (Tadasana): Stand tall, feet grounded, ribs stacked over hips, breathe steadily.

2) Tree Pose (Vrikshasana): Balance on one leg, foot to inner calf or thigh (not the knee), steady your gaze.

3) Downward-Facing Dog (Adho Mukha Svanasana): Hips up and back, long spine, bend knees if hamstrings are tight.

4) Child’s Pose (Balasana): Kneel and fold forward to rest; soften your shoulders and jaw.

5) Cobra Pose (Bhujangasana): Lift chest gently using back strength; keep elbows close and shoulders down.

6) Cat-Cow (Marjaryasana-Bitilasana): Flow between rounding and arching the spine with the breath.

7) Warrior I (Virabhadrasana I): Front knee bent, back leg strong, hips square as comfortable, arms overhead.

8) Warrior II (Virabhadrasana II): Open hips and arms wide, front knee tracking over toes, gaze forward.

9) Triangle Pose (Trikonasana): Lengthen both sides of the waist; avoid collapsing into the bottom hand.

10) Seated Forward Fold (Paschimottanasana): Hinge from hips, keep spine long, bend knees to protect the back.

11) Bridge Pose (Setu Bandha Sarvangasana): Lift hips, press feet down, keep knees in line with hips.

12) Corpse Pose (Savasana): Lie still, let the breath settle, and allow full-body relaxation.

How to use them in a simple flow

Try 1–2 breaths per pose to start, then repeat a few favorites. For a calmer sequence and timing ideas, follow the guided relaxation checklist here: https://tupira.com/guide-yoga-relaxation-checklist-10-40-minute-calm-flow/.

FAQ

How long should a beginner hold a yoga pose?

Aim for 3–5 slow breaths per pose (about 15–45 seconds). If you’re building strength, shorter holds with good alignment often feel better than pushing longer.