most common yoga poses

What Are the Most Common Yoga Poses?

Medically reviewd by Ashley Rosa

Writter by Better Yoga Life Staff

Are you looking for the most common yoga poses to include in your practice?

Look no further!

From warrior poses to downward dogs, many amazing postures exist to explore. From the beginner to the advanced yogi, these poses will help you strengthen and tone your body while calming your mind and soul.

You’ll be ready to take on any challenge that comes your way!

Benefits of Yoga:

Are you feeling stressed and tense lately?

Do you struggle to sleep at night or feel fatigued all day? Maybe it’s time for you to try out yoga!

Practicing yoga offers numerous benefits for both the body and the mind.

First and foremost, yoga promotes relaxation and reduces stress levels. The slow, deliberate movements and controlled breathing help to calm the mind and reduce anxiety.

Additionally, practicing yoga can improve flexibility and increase muscle strength. It can also help with balance and coordination.

Other benefits of yoga include improving cardiovascular health, boosting the immune system, and reducing chronic pain. It has also improved sleep quality and enhanced mental clarity and focus.

With all these benefits, it’s no wonder why yoga has become such a popular practice worldwide.

So if you’re ready to try it, start with some of the most popular yoga poses. Let’s take a closer look at them!

Types of Yoga Poses:

Yoga poses, also known as asanas, come in different types pose. Some poses require strength, others balance, and some require both.

There are different styles of yoga, and each style has its own set of poses. In yoga, poses are categorized according to their physical and mental benefits. For instance, standing poses strengthen the legs, while forward bends help to calm the mind.

One of the most popular yoga styles is Hatha yoga, which focuses on physical postures and breathing exercises. The most common yoga asanas include warrior pose, downward dog, chair pose, plank pose, tree pose, triangle pose, cat/cow pose, and cobra pose.

These poses are beginner-friendly and offer various physical and mental benefits.

While some poses may seem intimidating initially, regular practice will help improve flexibility, balance, and overall physical health.

Remember to listen to your body and never push yourself beyond your limits.

Most Common Yoga Poses:

Let’s dive into the most common asanas in any yoga class! These poses are essential for building a strong foundation in your practice.

Each pose has unique benefits, from the grounding Warrior Pose to the energizing Downward Dog.

1. Warrior Pose:

Ah, the warrior pose, the one that makes you feel like a true warrior.

This pose is all about strength, both physical and mental. With feet wide apart, one foot pointing forward and the other pointing to the side, arms stretched like swords, you stand tall and confident. As you hold this pose, feel the strength radiating from your body. It’s the perfect pose to get your heart pumping and your blood flowing.

Imagine yourself as a warrior, ready to take on any challenge. As you slowly release the pose, take that strength with you, carrying it with you throughout your day.

Warrior Pose

2. Downward Dog Pose:

One of the most popular yoga poses is the downward dog, and it’s no wonder why.

This pose stretches out your back, hamstrings, and calves while engaging your arms and core muscles. To get into this pose, start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.

Take a deep breath, and as you exhale, lift your hips towards the ceiling, straightening your legs and lowering your heels towards the ground. Let your head hang loose, and enjoy the feeling of lengthening your spine.

Downward dog is like hitting the refresh button for your body and mind, leaving you feeling energized and refreshed.

Downward Dog Pose

3. Chair Pose:

Imagine sitting in a chair, but there’s no chair there.

That’s what Chair Pose, also known as Utkatasana, feels like.

This yoga pose might seem simple, but don’t let that fool you – it’s a full-body workout!

As you lower yourself into this imaginary chair, you engage your quads, glutes, and core. Hold the pose for a few breaths, and you’ll feel the burn in your thighs and shoulders.

But don’t worry. Chair Pose strengthens your legs and spine, improves balance and posture, and stimulates digestion. The benefits are worth it.

Next time you’re in a yoga class, don’t skip out on the Chair Pose – you might surprise yourself with how strong you are!

Chair Pose

4. Plank Pose:

If you want a challenging yoga pose targeting multiple muscle groups, the plank pose is worth trying.

As you get into the starting position, with your forearms and toes on the mat and your body straight as a board, you might feel like you’re channelling your inner superhero. But this pose isn’t just for show: holding it for even a few seconds can help improve your posture, build core strength, and increase flexibility in your spine.

So don’t be surprised if you return to the plank pose repeatedly during your yoga practice—it’s a versatile pose that packs a serious punch!

Plank Pose

5. Tree Pose:

As you move into the Tree Pose, you’ll feel a strong sense of grounding and stability. With your feet firmly planted on the ground, stretch your arms upward like the branches of a tree reaching for the sky.

This pose improves your balance and concentration while strengthening your legs, core, and spine.

Take a deep breath and imagine yourself as a tall, majestic tree with deep roots that anchor you to the earth. As you exhale, release any tension or stress from your body and feel your branches extend even higher. You become more rooted and centered in your strength with each inhale and exhale.

The Tree Pose is a wonderful way to connect with your inner strength and the natural world around you. Remember to keep your gaze soft and steady, just like the leaves on a tree rustling in the breeze. Hold this pose for several breaths and then switch to the other side.

Tree Pose
ekhart yoga

6.Triangle Pose:

Now, let’s dive into one of the most popular yoga poses: the Triangle Pose.

As the name suggests, this pose forms the shape of a triangle with your body. To get into the pose, begin with your feet wide apart and arms extended to the sides. Turn your right foot out at a 90-degree angle and your left foot in slightly.

Slowly hinge at the hip to reach your right hand down to your shin, ankle or the floor. Raise your left arm towards the sky, creating a straight line from your left foot to your fingertips. Feel the stretch in your legs, hips, and spine.

The Triangle Pose is great for improving flexibility, strengthening the legs, and enhancing digestion. Don’t be discouraged if it takes time to master, keep practicing and you’ll get there! Repeat on the other side.

Triangle Pose

7. Cat/Cow Pose:

As you meow like a cat and moo like a cow, you’re doing a yoga pose that improves spine flexibility.

The Cat/Cow pose involves transitioning from a curved to an arched spine, providing a gentle massage for your back muscles. To get into the pose, begin on your hands and knees with your wrists aligned under your shoulders and your knees under your hips.

As you inhale, lift your tailbone and head towards the ceiling, arching your back like a cow. Then, as you exhale, round your spine like a cat, bringing your chin to your chest and your tailbone towards the floor.

Repeat this movement for several breaths, feeling the benefits of increased spinal mobility.

Cat Cow Pose

8. Cobra Pose:

The Cobra Pose is one of the most common yoga poses that provide amazing benefits to the body and mind. This posture is known to help improve spinal flexibility and alleviate back pain.

To get into the pose, lay on your belly with your palms facing down on the mat beside your chest. Then, use your back muscles to lift your chest off the ground while keeping your arms straight.

Don’t forget to breathe deeply and feel the stretch in your back muscles. The cobra symbolizes rebirth and transformation, making it a great pose to release negativity and embrace positivity.

Cobra Pose

Tips for Doing Common Yoga Poses:

Before getting started with any yoga pose, it’s important to remember that proper alignment and form are crucial to prevent injury and reap the full benefits of each pose.

Take time to warm up your muscles and stretch out any areas of tightness before jumping into any pose. Remember to breathe deeply and relax into the pose, letting go of any tension or stress in your body. And don’t be afraid to use props such as blocks, straps, or blankets to modify the pose and make it more comfortable for your body.

You’ll be a yoga pro in no time with a little practice and patience!


So there you have it, yogis and yoginis! The most common yoga poses can bring balance and harmony to your mind, body, and soul.

Practicing these poses consistently reduces stress, improves flexibility and balance, and increases strength and endurance. Remember to always listen to your body and modify the poses if needed.

Don’t forget to breathe deeply and focus on the present moment, letting go of any distractions or worries.

As you flow through your yoga practice, think of yourself as a majestic tree rooted deeply in the earth, standing tall and proud but flexible enough to sway with the winds of change.

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