7 Poses to Expect in Your First Yoga Class

If you're new to yoga, diving into your first class can be a bit intimidating. You may be asking yourself a series of what-ifs: What if I don't know what class to take? What if I don't know how to do yoga poses? What if I'm not flexbile? (Spoiler alert -- you don't have to be!)

To ease your mind, we put together a breakdown of some common postures you'll find in your first yoga class.

Child's Pose

Stretches your hips and lengthens your back

Sanskrit: Balasana

• Bring your knees wide

• Drape your torso forward between your thighs

• Rest your forehead on the ground and reach your arms forward

Downward Facing Dog

Stretches your shoulders, hamstrings and calves

Sanskrit: Adho Mukha Svanasana

• Start on your hands and knees. 

• Ground down into your hands and feet, and send your hips toward the sky

• Bend your knees slightly to reach your hips higher

Mountain Pose

Improves posture

Sanskrit: Tadasana

• Bring your feet together

• Reach your arms up to frame your face

• Gaze forward

Chair Pose

Strengthens thighs, calves and ankles

Sanskrit: Utkatasana

• Bend your knees like you're sitting in a chair

• Lift your arms and rotate your palms in

• Bring your weight to your heels

Warrior II

Stretches your hips and lengthens your back

Sanskrit: Virabhadrasana II

• Starting from a low lunge, spin your back heel down

• Lift your torso and sweep your arms to reach out in opposite directions

• Turn your hips to the side

Chaturanga

Strengthens your arms, wrists and core

Sanskrit: Chaturanga Dandasana

• From high plank, shift your weight forward

• Lower slowly and with control

• Hug your elbows into your sides

Upward Facing Dog

Strengthens your spine and improves posture

Sanskrit: Urdhva Mukha Svanasana

• From chaturanga, pull your chest forward between your arms

• Stack your shoulders over your wrists

• Press the tops of your feet into the ground

Your first yoga class is supposed to feel a little unfamiliar. That's not a sign you're doing it wrong - it's a sign you're doing something new. The seven poses above are your foundation. You'll see them in almost every class, and the more you practice them, the more the rest starts to click.

Ready to try it for yourself? Your first week of unlimited yoga classes is free. No experience needed, no commitment required.