Yoga pose wheel
Twenty-four common poses most beginners can try at home. Spin a handful for a short practice, hold each for a few slow breaths, and finish lying down.
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A 15-minute home flow
- Begin in easy seated pose for a minute, breathing slowly through your nose.
- Spin 8–10 times. Hold each pose for 5 slow breaths, and do one-sided poses (tree, warriors, triangle, low lunge, side angle) on both sides.
- Between standing poses, return to mountain pose to reset. Between floor poses, rest in child’s pose whenever you need to.
- End with 3–5 minutes lying on your back with your eyes closed, the resting pose often called savasana.
Put the poses in order
A random order is fine for a short practice, but your body likes some logic: standing poses first, then floor poses, then twists and rest. Spin all your poses first with removal on, look at the Results list, and do them grouped as standing, kneeling, seated, lying.
Ease off any pose that causes pain, pinching or numbness: a mild stretch is the goal, never strain. If you are pregnant or have a back, knee or blood pressure problem, ask a qualified teacher or your doctor which poses to skip. This page is general guidance.
Easier versions
- Downward dog: bend your knees generously and let your heels lift.
- Triangle and side angle: rest your lower hand on your shin or a block instead of the floor.
- Chair pose: sit back only halfway, with hands on your thighs.
- Seated forward fold: sit on a folded blanket, bend your knees, and reach for your shins rather than your toes.
Questions and answers
Is this suitable for complete beginners?
Yes. Most of these poses appear in beginner classes. If your hips are tight, give happy baby and garland pose a weight of *0 so they stop coming up.
How long should I hold each pose?
Five slow breaths, roughly 30 seconds, is a good start. Restful poses like child’s pose and legs up the wall can be held for a minute or longer.
Do I need a yoga mat?
A mat helps your grip in standing poses. On carpet or a towel, skip downward dog and plank if your hands or feet slide.