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.
The warrior II pose is good for the hips, strengthens the quadriceps and improves hip flexibility.
The tree pose is excellent for improving balance.
Often done at the beginning of class, the cat pose promotes flexibility of the spine.
Usually done in conjunction with the cat pose, the cow pose is good for the spine.
Harder than it looks, the mountain pose is the basis for all standing poses. It's good for posture and balance.
Good for stretching the hamstrings and hips, the warrior I pose also strengthens the legs.
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.
The lunge pose is great for the hips and chest and strengthens the legs.
A perfect antidote to hours spent sitting hunched in front of a computer, the camel pose stretches and opens the chest.
The downward dog stretches the entire back of the body — back, hamstrings, calves and Achilles.
A block helps make this modified bridge pose into a relaxing, resting position for the back.
The cobra strengthens the legs, arms and upper back.
Good for people with arch problems or flat feet, the triangle pose is also good for hip flexibility and balance.