Table (Svanasana)

Start on the floor on all fours with your hands under your shoulders and your knees under or slightly behind your hips. Engage your core by drawing your belly in and up towards your spine to avoid straining your back.

Dog Tilt Pose

Commonly used in yoga classes, this is one of the most recognized yoga exercise postures.

Begin in the table pose, inhale, and lift your tailbone toward the ceiling, arching your spine, and dropping your belly down. Spread your fingers wide apart and press your palms into the floor. Relax your shoulders away from your ears and reach the crown of your head up to the ceiling. Hold this yoga pose for 4 to 8 breaths or as long as it feels comfortable.

Cat Tilt Pose (Marjariasana)

Kneel on all fours with your legs and arms parallel and hip-width apart. Inhale, exhale, tuck in your chin, and arch your spine slowly. Inhale again and release.

Standing poses in yoga are typically the best poses for beginners.

Five-Pointed Star (Utthita Tadasana)

Stand with your feet together and press down on both the inside and outside of your feet. Draw your shoulder blades close to the spine and extend your fingertips upward. Engage your leg muscles by extending down through the leg bones and into the heels. Lift the front of your body while tucking your tailbone down to elongate the body.

Side Plank (Vasisthasana)

Shift your weight onto your right arm as you roll onto the outside of your right foot, keeping your feet flexed. Place your left foot on top of your right foot with the legs straight. Extend your left arm towards the ceiling and reach through the fingertips. Roll back to the starting position and repeat on the other side of your body.

High Lunge (Ardha Mandalasana)

Begin with your legs straight, feet together, and arms by your sides. Step back with your right foot, bending both knees so your left knee aligns with your left ankle, and your right leg extends with the heel lifted. Inhale and lift both arms overhead. Remember that yoga poses should gently stretch and relax the body, so don't strain yourself during the exercise.