7 Poses to Expect in Your First Yoga Class

Walking into your first yoga class can feel a little intimidating, and that's completely normal. You might be wondering: What if I don't know the poses? What if everyone else knows what they're doing? What if I'm not flexible enough?

Here's the good news. You don't need to be flexible, experienced or anything other than exactly who you are right now. Yoga is for everyone, and every teacher at CorePower Yoga is there to guide you through it. To take the mystery out of your first class, here are seven poses you'll almost certainly see. We'll cover what they do, how to find them and a simple tip to make each one feel like yours.

Child's Pose

Sanskrit: Balasana

What it does: Gently stretches your hips and lower back, and gives you a place to rest anytime you need one.

How to find it:

• Bring your knees wide and your big toes together

• Drape your torso forward between your thighs

• Rest your forehead on the mat and reach your arms long

New to it? This is your home base. Anytime a class moves faster than you'd like, drop into Child's Pose, breathe and rejoin when you're ready. Taking a rest isn't falling behind. It's listening to your body.

Downward Facing Dog

Sanskrit: Adho Mukha Svanasana

What it does: Stretches your shoulders, hamstrings and calves while building strength through your whole body.

How to find it:

• Start on your hands and knees

• Ground down through your hands and feet, and lift your hips toward the sky

• Bend your knees as much as you need to lengthen your spine

New to it? Keep a generous bend in your knees. Reaching your heels to the floor isn't the goal. A long, strong spine is, and your flexibility will come with practice.

Mountain Pose

Sanskrit: Tadasana

What it does: Improves your posture and grounds you. It looks simple, but it's the foundation for every standing pose.

How to find it:

• Bring your feet together or hip-width apart

• Reach your arms up to frame your face

• Soften your shoulders and gaze forward

New to it? Use this moment to settle. Feel your feet on the mat, take a full breath and set your intention for class.

Chair Pose

Sanskrit: Utkatasana

What it does: Builds strength in your thighs, calves and ankles while firing up your core.

How to find it:

• Bend your knees like you're sitting back into a chair

• Lift your arms and turn your palms to face each other

• Shift your weight into your heels

New to it? Don't sink lower than feels good. Even a small bend builds real strength, and your legs will let you know it's working.

Warrior II

Sanskrit: Virabhadrasana II

What it does: Strengthens your legs, opens your hips and chest, and builds the focus and stamina that carry you through class.

How to find it:

• From a low lunge, spin your back heel down flat

• Lift your torso and sweep your arms open in opposite directions

• Stack your front knee over your ankle and gaze past your front hand

New to it? Shorten your stance if your front knee feels unstable. A strong, comfortable base beats a deep one every time.

Chaturanga

Sanskrit: Chaturanga Dandasana

What it does: Strengthens your arms, wrists and core. Think of it as yoga's version of a controlled push-up.

How to find it:

• From high plank, shift your weight slightly forward onto your toes

• Lower halfway down slowly and with control

• Hug your elbows in toward your sides

New to it? Drop your knees to the mat and lower from there. It's the smart way to build the strength for a full Chaturanga, and you'll get there.

Upward Facing Dog

Sanskrit: Urdhva Mukha Svanasana

What it does: Strengthens your spine, opens your chest and improves your posture.

How to find it:

• From Chaturanga, pull your chest forward between your arms

• Stack your shoulders over your wrists

• Press the tops of your feet into the mat and lift your thighs

New to it? Cobra Pose is a gentle alternative. Keep your thighs on the mat and lift only your chest. Both feel great after all that core work.

Ready to roll out your mat?

Your first class is supposed to feel a little unfamiliar. That's not a sign you're doing it wrong. It's a sign you're trying something new. These seven poses are your foundation. You'll see them again and again, and the more you practice, the more everything else clicks into place.

When you're ready, we'd love to practice with you. Your first week of unlimited classes is free, with no experience needed and no commitment required. Still deciding where to start? Here's how to choose the right class for you.