The Best 16 Yoga Poses For Beginners

Seated Yoga Poses Energetic Effect: Grounding & Balancing • Physical Effect: Flexibility

Standing Yoga Poses Energetic Effect: Uplifting & Opening • Physical Effect: Strength

Supine Yoga Poses Energetic Effect: Nurturing & Integrating • Physical Effect: Flexibility

Prone Yoga Poses Energetic Effect: Energizing • Physical Effect: Back & Core Strength

Yoga Pose Catagories

While there is no definitive way to categorize yoga postures, there are four main physical orientations that can be helpful for researching and sequencing asanas. In general, these groups of yoga poses will share similar energetic and physical effects.

Backbending Yoga Poses Energetic Effect: Energizing Physical Effect: Strengthens Back & Core, Opens Chest

Balancing Yoga Poses Energetic Effect: Invigorating Physical Effect: Strengthens Arms & Legs

Core Strength Poses Energetic Effect: Stabilizing Physical Effect: Strengthens Core Muscles

Forward Bending Poses Energetic Effect: Calming Physical Effect: Stretches hamstrings & back muscles

Hip Opening Poses Energetic Effect: Surrendering Physical Effect: Opens hips

Twisting Yoga Poses Energetic Effect: Letting Go Physical Effect: Stretches back muscles

Side Bending Yoga Poses Energetic Effect: Harmonizing Physical Effect: Sides of Torso & Sides of Legs