1. Mountain Pose (Tadasana)

• Description: Stand tall with feet together or hip-width apart, arms at your sides. Distribute your weight evenly across both feet, engage your thighs, and lift your chest. Reach your arms overhead with palms facing each other.
• Benefits: Improves posture, balance, and body awareness.

2. Downward-Facing Dog (Adho Mukha Svanasana)

• Description: Start on your hands and knees, with wrists under shoulders and knees under hips. Lift your hips up and back, straightening your legs and arms to form an inverted V shape. Press your heels toward the floor and relax your head between your arms.
• Benefits: Stretches the hamstrings, calves, and shoulders; strengthens the arms and legs.

3. Warrior I (Virabhadrasana I)

• Description: Stand with feet hip-width apart. Step your left foot back about 3-4 feet, turning it out to a 45-degree angle. Bend your right knee over your ankle, and raise your arms overhead with palms facing each other. Keep your hips square to the front.
• Benefits: Strengthens legs, opens hips and chest, and improves focus and balance.

4. Warrior II (Virabhadrasana II)

• Description: From Warrior I, open your hips and shoulders to the side, extending your arms parallel to the floor, palms down. Gaze over your front hand.
• Benefits: Strengthens legs and arms; increases stamina and concentration.

5. Triangle Pose (Trikonasana)

• Description: From Warrior II, straighten your front leg. Reach your front hand forward and down to your shin, ankle, or the floor. Extend your top arm toward the sky, keeping your torso long.
• Benefits: Stretches the legs, hips, and spine; improves balance and stability.

6. Tree Pose (Vrksasana)

• Description: Stand tall with feet together. Shift your weight onto your right foot, and place the sole of your left foot on your inner right thigh or calf (avoid the knee). Bring your hands to prayer position at your chest or extend them overhead. Hold, then switch sides.
• Benefits: Improves balance, strengthens legs and core, and enhances focus.

7. Child's Pose (Balasana)

• Description: Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees about hip-width apart and lay your torso down between your thighs. Extend your arms forward with palms down or rest them by your sides.
• Benefits: Gently stretches the hips, thighs, and ankles; relaxes the mind and body.

8. Cat-Cow Pose (Marjaryasana-Bitilasana)

• Description: Start on your hands and knees. Inhale, arch your back (Cow Pose), and lift your head and tailbone. Exhale, round your spine (Cat Pose), and tuck your chin to your chest. Continue to flow between these two poses.
• Benefits: Improves spine flexibility and relieves tension in the back and neck.

9. Bridge Pose (Setu Bandhasana)

• Description: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Place your arms by your sides with palms down. Press into your feet, lift your hips, and roll your spine off the floor. Interlace your fingers under your back and press your arms into the floor.
• Benefits: Strengthens the back, glutes, and hamstrings; stretches the chest, neck, and spine.

10. Seated Forward Bend (Paschimottanasana)

• Description: Sit with legs extended straight in front of you. Inhale, lengthen your spine, and reach your arms overhead. Exhale, hinge at the hips and fold forward, reaching for your feet or shins. Keep your back straight and avoid rounding your spine.
• Benefits: Stretches the hamstrings, spine, and lower back; calms the mind.

11. Cobra Pose (Bhujangasana)

• Description: Lie on your stomach with your hands under your shoulders. Press into your palms and lift your chest off the floor, keeping your elbows slightly bent. Roll your shoulders back and down.
• Benefits: Strengthens the back muscles, stretches the chest and shoulders, and improves spinal flexibility.

12. Corpse Pose (Savasana)

• Description: Lie on your back with legs extended and arms by your sides, palms facing up. Close your eyes and relax every part of your body, breathing naturally.
• Benefits: Promotes deep relaxation and reduces stress; integrates the effects of the yoga practice.

Tips for a Successful Practice

• Start Slow: Don’t push yourself too hard. Listen to your body and take breaks if needed.
• Focus on Breath: Use your breath to guide your movements and help maintain a calm and steady practice.
• Use Props: Yoga blocks, straps, and blankets can help you achieve proper alignment and make poses more accessible.
• Consistency is Key: Practice regularly, even if it's just a few minutes each day, to build strength and flexibility gradually.

These poses provide a well-rounded introduction to yoga, covering a range of movements that promote flexibility, strength, balance, and relaxation.

Remember to practice mindfully and enjoy the journey of exploring yoga.