7 Basic Yoga Positions for Beginners. Mountain Pose (Tadasana) Child's Pose (Balasana) Cat/Cow Pose (Marjaryasana to Bitilasana) Downward-Facing Dog (Adho Mukha Svanansana) Warrior I (Virabhadrasana I) Warrior II (Virabhadrasana II) Corpse Pose (Shavasana)Photo:Twenty20Ifyou’reayoganewbie,it’scompletelynormaltofeelintimidatedbythedie-hardyogiswhowarmupforclasswithhandstands.Yes,handstands.Butremember,everyone’sgottostartsomewhere.“Intheory,therearenoposesyoumustknowbeforeaclass—you’regoingtheretolearn,”saysMandyIngber,NewYorkTimes best-sellingauthorof Yogalosophy:28-daystotheUltimateMind-BodyMakeover,nottomentionthewomanresponsibleforJenniferAniston’syogaaddiction(androck-hardabs).Evenifit’sDay1ofyourexercisejourney,yourtaskissimple:Throwonsomeform-fittingclothing(you’llbeabletoseeyourbodypositionbetter—andavoidawardrobemalfunction),thengetfamiliarwiththesesevenbasicposes.Whileyoumaynotseeallofthemineveryclass,they’llhelpyougetstarted,plusmakeyoufeelmorecomfortablewhenyouwalkintothestudio.SograbamatandreadonasIngberandfellowyogiTanyaBoulton,aNewYork-basedinstructoranddesignerofherownactivewearline,breakdownthemust-knowbeginneryogaposesyou’llwanttolearntopickupanyyogapractice.RELATED:YogaFundamentals:TheYogaWorkoutYouCanTotallyDo7BasicYogaPositionsforBeginnersPhoto:RyanKelly/DailyBurnYogaFundamentals1.MountainPose(Tadasana)WhattoKnow:“Themotherofallyogaposes,”accordingtoIngber,“mountainonlylookseasy.”Thistwo-footedstanceisthefoundationformanyotherpositionsthatrequireawarenessandbalance.“Itisthroughthisposethatonefindstheproperalignmentandshapeforadditionalmovements,”shesays.HowtoDoIt:Standwithfeettogetherandarmsatyourside.Groundyourfeet,makingsuretopressallfourcornersdownintotheground.Next,straightenyourlegs,thentuckyourtailboneinasyouengageyourthighmuscles.Asyouinhale,elongatethroughyourtorsoandextendyourarmsup,thenout.Exhaleandreleaseyourshoulderbladesawayfromyourhead,towardthebackofyourwaistasyoureleasearmsbacktoyoursides.PhotocourtesyofAlexisNovak2.Child’sPose(Ba