10 Essential Iyengar Yoga Poses for Beginners
Iyengar yoga is renowned for its focus on alignment, precision, and mindful practice. For beginners, starting with foundational poses helps build confidence, stability, and awareness of the body. Whether you are new to yoga or exploring Iyengar for the first time, these 10 essential poses will give you a solid base for your practice.
1. Tadasana (Mountain Pose)
The starting point for all standing poses. Teaches awareness of posture, grounding through the feet, and lengthening through the spine.
Tadasana Pose in Malaika Padma Pune Chic Yoga Shorts in the color "Walk on The Beach".
2. Adho Mukha Svanasana (Downward-Facing Dog)
Builds strength in the arms and legs while lengthening the spine. Props can be used for support if flexibility is limited.
Adho Mukha Svanasana Pose in Malaika Padma Pune Chic Yoga Shorts in the colors "Horizon" & "Shitake".
3. Trikonasana (Extended Triangle Pose)
Opens the hips and chest, stretches the hamstrings, and improves stability. Focus on equal length in both sides of the torso.
parivrtta trikonasana in Malaika Padma Pune Chic Yoga Shorts in the color "Horizon".
4. Virabhadrasana I (Warrior I)
Strengthens legs, improves balance, and brings awareness to hip and shoulder alignment.
Virabhadrasana I Pose in Malaika Padma Pune Chic Yoga Shorts in the "Alignment" collection.
5. Virabhadrasana II (Warrior II)
Encourages stability and grounding while developing strength in the thighs and opening the hips.
Virabhadrasana II Pose in Malaika Padma Pune Chic Yoga Shorts in the color "Obsidian".
6. Ardha Chandrasana (Half Moon Pose)
A balancing pose that cultivates focus, stability, and extension. Props or a wall may be used for support.
Ardha Chandrasana Pose in Malaika Padma Pune Chic Yoga Shorts in the color "Spruce" (Launching December 2025).
7. Chair Sarvangasana (Bridge Pose)
Opens the chest and shoulders, strengthens the back and legs, and helps relieve fatigue.
Sarvangasana variation with chair, in Malaika Padma Pune Chic Yoga Shorts in the color "Merlot".
8. Paschimottanasana (Seated Forward Bend)
Stretches the hamstrings and spine, encourages introspection, and calms the mind.
Paschimottanasana Pose variation with chair, in Malaika Padma Pune Chic Yoga Shorts in the color "Sunflower". Photo Credit: Yoga with Heather (Heather Kitchen).
9. Salamba Sarvangasana (Supported Shoulderstand)
Often called the “queen of asanas.” Builds circulation, strengthens the shoulders, and brings balance to the nervous system. Beginners can use blankets for support.
Salamba Sarvangasana Pose in Malaika Padma Pune Chic Yoga Shorts in the color "Kathmandu". Photo Credit: Eyal Shifroni
10. Savasana (Corpse Pose)
The essential finishing posture for deep relaxation, integration, and awareness.
Supported Setubanda Sarvangasana with props in Malaika Padma Pune Chic Yoga Shorts in the color "Sunflower". Photo Credit: CIY | house of yoga
Tips for Beginners
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Use props: Iyengar yoga embraces blocks, belts, bolsters, and chairs to make poses accessible.
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Focus on alignment: Quality over quantity—precision in each pose matters more than duration.
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Breathe with awareness: Let the breath guide you deeper into stillness and balance.
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Practice regularly: Short, consistent sessions are more effective than occasional long practices.
Conclusion
Iyengar yoga offers a structured, supportive approach for beginners. These 10 poses create a strong foundation for strength, balance, and awareness.
Clothing that supports your alignment: organic Iyengar yoga shorts by Malaika Padma—fair trade, sustainable, and designed to move with your practice.
Class in Malaika Padma Pune Chic Yoga Shorts in the color "Grasshopper".
