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12 Basic Yoga Poses for Beginners & How to Do Them

7. Triangle pose

Triangle pose
Image: Ashley Britton/SheKnows

From Warrior 2, keep your feet where they are and extend your front leg so that it’s nice and straight. Reach your front fingertips as far forward as they can go and when you can’t reach any further, slowly move them to come down to the ground, resting alongside your front ankle. Raise your back hand up toward the sky, following it with your gaze.

8. Tree pose

Tree pose
Image: Ashley Britton/SheKnows

Starting off in Mountain pose, clasp your hands around your right knee and bring it in toward your chest. From here, grab a hold of your right ankle and rest the inside of your foot along the inside of your supporting leg, either up above the knee on the thigh or down below the knee along your calf.

Bring your hands to a prayer position at your heart or raise them up towards the sky, creating branches with your arms. Hold for four to eight breaths.

Note: Make sure to avoid resting your foot directly on your kneecap as this can lead to injuries.

More: How to Navigate Yoga While You Have Your Period

9. Seated Forward Bend

Seated forward bend yoga pose
Image: Ashley Britton/SheKnows

Sitting on your mat with your feet stretched out in front of you, reach your hands up toward the sky and begin to hinge forward at your hips, allowing your arms to drop toward the ground, reaching forward to your toes. When you can’t reach any further, plant your palms and lower your forehead down toward your legs, with your nose toward your knees.

10. Seated Twist pose

Seated twist pose
Image: Ashley Britton/SheKnows

Again, sitting straight up with your feet extended out in front of you, bend your right knee and bring it in toward your chest, crossing it over your left leg and pressing your right foot in to the ground. Either keep your left leg extended out in front of you, or for more of a twist, bend it underneath your body in the opposite direction.

Taking your left arm to the outside of your bent right knee, begin to twist to your right, bringing your gaze over your right shoulder and toward the back of the room.

11. Bridge pose

Bridge pose yoga
Image: Ashley Britton/SheKnows

Lying flat on your back, arms by your sides, feet out in front of you, bend your knees, pressing into your feet and bringing your heels as close to your bottom as you can get them.

With your palms pressing into the floor, lift your hips off the ground and up toward the sky. Hold here for four to eight breaths, continuing to push through the feet and lifting the hips as high as you can get them.

When releasing, gently and slowly roll your spine back down to the floor, one vertebra at a time.

12. Savasana (relaxation)

Savasana yoga pose
Image: Ashley Britton/SheKnows

Lying flat on your back, arms by your side, legs extended out in front of you, allow your palms to face up to the sky and feet to turn out to the opposite sides of the room. Close your eyes and release any tension from your hands, feet, face and body. Try to bring your focus back to your breath, taking deep inhales and exhales through the nose.

Lay here for a few minutes, thanking your mind and body for all the hard work it just did!

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