Whether you’re new to yoga and wanting to get a heads up before walking into a class, or you’re more experienced but need a refresher, these poses will shine some light on the common beginner yoga poses you’re likely to see in a yoga class.

Downward Dog

Alignment Principles:

• Feet & hands are the same distance apart as plank position
• Feet are inner hip distance apart (about 2 fist widths)
• Hands are shoulder distance apart with the index or middle finger pointing straight forwards, fingers spread wide, finger tips gripping with equal distribution of weight across hand
• Biceps spiralling in/forwards
• Shoulder blades broad & wrapping towards side body
• Shoulders slightly elevated towards ears
• Ribs drawn in
• Spine long with tailbone lengthening towards sky
• Thighs are engaged, backs of the legs lengthening

Chaturanga

Alignment Principles:

• From plank, shift weight forwards into toes so that the shoulders move slightly past the wrists
• Exhale to bend elbows back, like a tricep push up
• Lower shoulders down to elbow height
• Equal distribution of weight across hand
• Shoulder heads lifting and rolling down back
• Forearms are vertical
• Belly & ribs drawn in
• Tailbone tucked towards heels
• Thighs engaged to lift knees
• Back of the neck long
• *Can modify by dropping to knees

Cobra

Alignment Principles:

• From stomach, place hands beside ribs with wrists stacked under elbows (or slightly further forwards depending on spinal flexibility)
• Roll shoulders down back
• Hug elbows in
• Press tops of feet into mat with all 10 toes grounded
• Knee caps lifting off mat with engaged thighs
• Inhale to lift heart up
• Glutes engaged
• Belly in
• *The difference between this and Up Dog is that Up Dog will have the hips & thighs off of the mat as well, where as Cobra has the hips & thighs on the mat.

Warrior 2

Alignment Principles:

• Front heel is in line with back arch
• Front knee bent to 90 degrees over the ankle pointing straight forwards
• Back leg is straight with the quad engaged
• Outer edge of back foot is pressing down into mat
• Tailbone is lengthening towards mat
• Core & ribs drawn in
• Shoulders stacked over hips
• Arms are parallel to mat with the shoulders relaxed down the back
• Gaze slightly past front middle finger

Triangle

Alignment Principles:

• Front heel is in line with back arch
• Front leg is straight with micro bend in front knee to avoid locking out
• Front quad is engaged and spiralling outwards
• Right hip is drawing towards the back of the mat
• Back leg is long with quad engaged and outer foot rooted
• Bottom hand is right underneath the bottom shoulder with the top arm extending straight up
• Both side bodies are equally long
• Core & ribs drawn in
• Neck in line with spine
• Gaze up or down
• *Modify by placing bottom hands on block or shin