The Slow Breath

Poses

Five Poses to Begin With

4 min read · Updated 2026-09-29

Five beginner yoga poses shown in a bright studio: mountain pose, cat-cow, child's pose, downward dog and legs up the wall, each with a short caption

These five poses build awareness of the spine, hips and breath. Move slowly, stay within comfort and skip anything that causes pain.

The five

  • Mountain (Tadasana): stand with weight even across both feet. Lengthen the spine and relax the shoulders.
  • Cat-cow (Marjaryasana-Bitilasana): on hands and knees, round and arch the spine with your breath.
  • Child's pose (Balasana): knees wide, hips back, forehead down. Breathe into your back.
  • Downward dog (Adho Mukha Svanasana): keep knees bent as much as you like. Press the floor away and lengthen the spine.
  • Legs up the wall (Viparita Karani): lie back with legs resting up a wall for a few minutes.

How to use them

Hold each for five slow breaths. Move between them without hurry. Finish by lying on your back for a minute.

If you have an injury, are pregnant or have a medical condition, check with a qualified teacher or health professional first.

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