13 Yoga Poses for Everyone

The following poses can be modified for beginners, older adults and those with chronic conditions. Not in any sequential order, they should give you an idea of what you can expect to learn from an experienced yoga instructor.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Warrior II

The warrior II pose is good for the hips, strengthens the quadriceps and improves hip flexibility.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Tree Pose

The tree pose is excellent for improving balance.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Cat Pose

Often done at the beginning of class, the cat pose promotes flexibility of the spine.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Cow Pose

Usually done in conjunction with the cat pose, the cow pose is good for the spine.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Mountain Pose

Harder than it looks, the mountain pose is the basis for all standing poses. It's good for posture and balance.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Warrior I

Good for stretching the hamstrings and hips, the warrior I pose also strengthens the legs.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Plank

The plank, which can be modified by putting the knees on the ground, strengthens abdominal muscles and is good for upper body strength and core stability.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Lunge Pose

The lunge pose is great for the hips and chest and strengthens the legs.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Camel Pose

A perfect antidote to hours spent sitting hunched in front of a computer, the camel pose stretches and opens the chest.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Downward Dog

The downward dog stretches the entire back of the body — back, hamstrings, calves and Achilles.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Bridge Pose

A block helps make this modified bridge pose into a relaxing, resting position for the back.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Cobra

The cobra strengthens the legs, arms and upper back.

— Photographs by Joshua Kessler; poses by Rama Nina Patella, certified anusara teacher

Triangle Pose

Good for people with arch problems or flat feet, the triangle pose is also good for hip flexibility and balance.