alignment

beginner yoga poses

reference guide
 *Waves hand!*

Hi, I’m Ashley.

Beyond yoga class sequencing, the most

common questions I get from new yoga
teachers is on yoga class cueing.

I’ve created this guide to help you refine

your yoga poses and a more confident
yoga teacher. This short guide covers 24
basic yoga poses and their corresponding
alignment cues, from the ground up. At the
end of the guide, you’ll see my two-page
stick figure yoga pose handouts. Those were
added just for fun.

As a yoga teacher, yoga studio owner,

teacher trainer, and now yoga business
coach, I hope to help instill confidence in you
so you can get out there and share the love
of yoga.

Find more ways to work with me at

[Link]

Ashley Hagen

Yoga Pose Alignment Resource [Link] 1

 CHILD’S POSE
Press tops of feet into the ground, bring big toes to touch
Spread knees open wide or squeeze together
Lift navel center in and up to engage abs
Draw hips back over heels
Extend arms forward, press hands down to activate forearms
Draw shoulder blades back and down the spine
Relax the forehead on the mat
Gaze toward tip of nose or navel

MOUNTAIN
Bring big toes together, feet parallel to the sides of the mat
Ground down through all four corners of the feet
Spiral inner thighs in and lift up
Spread sits bones apart, lengthen tailbone toward the heels
Lift the navel center in and up, engage the abdominal wall
Palms face forward and spread the fingers actively
Draw shoulder back and down the spine
Gaze remains neutral to keep the head balanced and neck long

FORWARD FOLD
Bring big toes together, feet parallel to sides of mat
Ground down through the four corners of both feet
Spiral and lift thighs inwards toward center
Spread sits bones apart, lengthen tail bone
Lift the navel center in and up, abs engaged
Hinge at the hips and fold forward, knees soft
Lift shoulders towards the hips
Plant palms or fingertips on the floor or shins
Straighten the legs to your degree, avoid locking
Gaze to neutral position between shins

HALF LIFT
Big toes together, feet parallel to sides of mat
Ground down through the four corners of both feet
Spiral thighs inwards and lift up
Spread sits bone apart, lengthen tail bone
Lift the navel center in and up, abs engaged
Hinge at the hips
Place fingertips on the floor or shins, or palms to knees
Lift torso away from thighs, flatten back
Keep side bodies long, soften the knees
Draw shoulders down the spine
Gaze just in front of the fingers to keep neck neutral
Straighten the legs to your degree, avoid locking the knees

Yoga Pose Alignment Resource [Link] 2

 PLANK
Feet parallel and hip width apart
Press down with the balls of the feet and back in the heels
Roll inner thighs in and up
Engage abdominal wall
Spread fingers evenly, flatten palms
Stack wrists, elbows and shoulders
Lengthen the tail bone
Draw shoulders back and down
Gaze 5-6 inches in front of the hands
Broaden the chest

LOW PLANK
Feet parallel and hip width apart
Press down with the balls of the feet and back in the heels
Roll inner thighs in and up
Extend tail bone and engage abs
Level hips with shoulders
Place hands shoulder width apart
Press palms flat with fingers spread evenly
Bend elbows up to 90º with shoulders in line with elbows
Gaze 6-8 inches in front of the hands
Keep the neck and head in neutral position

UPWARD DOG
Place feet hip width apart with heels towards ceiling
Press the tops of feet/toes into the mat to lift the thighs
Spiral inner thighs in and up
Extend tailbone, lift the navel center in and up to protect low back
Place hands shoulder width distance apart, press palms flat
Lower shoulders away from the ears, spread the collar bones
Gaze forward to keep the neck and head in neutral position
Balance head between the shoulders

DOWN DOG
Place feet hip width apart, parallel to the sides of the mat
Spiral inner thighs in and lift up
Press palms flat on the mat, hands shoulder distance
Rotate inside of the elbow crease toward front of mat
Externally rotate biceps
Spread shoulders back and up, broaden chest
Lift navel center in and up, engage abs
Lengthen the tail bone
Gaze toward the navel or thighs

Yoga Pose Alignment Resource [Link] 3

 CHAIR
Bring feet together and parallel with mat
Tough big toes together, press feet into ground
Bend knees, spiral inner thighs inward, shift hips back
Lengthen tailbone keeping pelvis neutral
Engage the abdominal wall
Elongate the spine, broaden chest
Extend and straighten arms upward
Turn pinky fingers toward centerline
Draw shoulders down away from ears
Gaze remains neutral to keep head balanced

TREE
Press standing foot parallel to the edge of the mat
Direct toes forward, engage the legs
Press lifted foot to the standing ankle, calf or thigh
Open the lifted knee and hip away from the center line of the body
Level the hips
Engage the abdominal wall
Lengthen the spine, stack the shoulders in line with the hips
Broaden the chest, press hands to prayer heart center
Balance the head over the shoulders, keep the neck long
Gaze forward

EAGLE
Press down through all four corners of the standing foot
Align toes forward
Bend the supporting left leg slightly, engage the thigh
Cross right leg over the left leg at thigh height
Squeeze or wrap legs together
Wrap the right toes behind the standing left calf if possible
Level hips
Lengthen tailbone and engage the abs
Keep spine upright
Cross right arm under left arm
Bend elbows and wrap to the center line of the torso
Press right finger tips to left palm
Lift elbows to shoulder height
Direct the fingers to the sky
Draw shoulders back and down
Gaze forward

Yoga Pose Alignment Resource [Link] 4

 WARRIOR I
Angle back foot 45-90º, press back foot down
Straighten back leg, spiral back thigh to midline
Align feet heel-to-heel or heel-to-arch
Stack front knee above or behind front ankle
Direct front toes forward, press into four corners of foot
Draw forward hip back, rotate back hip toward front of mat
Lengthen tailbone and engage abs
Relax shoulders away from ears
Gaze remains neutral, keep the neck long

WARRIOR II
Align front and back feet 1.5 leg lengths apart
Straighten back leg
Press four corners of both feet into the mat
Angle back foot 45-90º, lift the arch of the front foot
Align front foot heel with arch of back foot
Distribute weight equally between front and back foot
Rotate and open hips with torso facing side of mat
Extend tailbone downward, engage abs
Lengthen arms toward opposite ends of the mat
Activate arms, gaze over the front fingers

REVERSE WARRIOR
Align front and back feet 1.5 leg lengths apart
Straighten back leg
Press four corners of both feet into the mat
Angle back foot 45-90º, lift the arch of the front foot
Align front foot heel with arch of back foot
Distribute weight equally between front and back foot
Rotate and open hips with torso facing side of mat
Extend tailbone downward, engage abs
Slide back hand to back thigh or calf, not bearing weight
Lengthen through both sides of the body, NOT a back bend
Reach upper arm up and back for a lateral extension
Gaze to the upper thumb, side wall or lower shoulder

Yoga Pose Alignment Resource [Link] 5

 SIDE ANGLE
Align front and back feet 1.5 leg lengths apart
Straighten back leg
Press four corners of both feet into the mat
Angle back foot 45-90º, lift the arch of the front foot
Align front foot heel with arch of back foot
Stack front knee over ankle, direct front toes forward
Distribute weight equally between front and back foot
Rotate and open hips with torso facing side of mat
Extend tailbone downward, engage abs
Stack shoulders, reach lower arm toward ankle
Lengthen the spine, extend top arm above shoulder
Pull shoulder away from the ear
Gaze to upper thumb, side wall or lower shoulder
Activate arms, gaze over the front fingers

TRIANGLE
Place feet about 1.5 leg lengths apart
Anchor back foot at about 90º angle
Press forward foot down, angle toes forward
Hinge forward from hip crease
Extend through both sides of torso
Engage abs, lengthen tailbone
Place forward hand toward floor
Direct upper arm to sky
Stack shoulders, spread arms wide
Broaden the chest
Balance head between shoulders
Keep the neck long, gaze steady

CRESCENT LUNGE
Align feet hip width distance apart
Stack forward knee over front ankle
Balance evenly between top and back foot
Spiral inner thighs to midline, level hips
Lengthen tailbone
Engage and lift abs
Lift and broaden the chest
Squeeze shoulder blades together
Lengthen and activate arms over head
Align biceps beside ears
Gaze either neutral or slightly upward

Yoga Pose Alignment Resource [Link] 6

 SEATED FORWARD FOLD
Press and spread sits bones down into the mat
Extend legs forward
Lengthen the tailbone, engage abs
Spiral inner thighs toward the center line of the body, soften knees
Activate the feet, flex toes
Lengthen and activate the torso
Hinge at the hips, fold forward toward the toes
Draw shoulders back and down the spine
Reach arms toward the feet, keep side bodies long
Place hands onto shins, ankles or toes
Gaze remains neutral, keep the neck long

BOUND ANGLE
Press sitting bones to the mat, elongate the spine
Bring the soles of the feet together
Bend the knees out wide
Press the outer edges of the feet to the floor
Wrap hands to outer edges of the feet
Activate arms and press outer arms to calves or thigh
Soften the inner thighs and knees
Lengthen the tail bone
Engage the abdominal wall
Keep the side body long, broaden the chest
Lift the shoulders up, back and down the spine
Keep the neck long and even
Gaze toward the feet

HALF PIGEON
Align left outer thigh and knee parallel to the side of the mat
Bend left knee up to 90º keeping the left foot flexed
Straighten right leg in line with right hip
Rotate right hip down, spiral both thighs internally
Lengthen tailbone, engage abdominal wall
Extend spine upright
Draw shoulders back and down
Square shoulders to the front of the mat
Broaden the chest
Place hands to the mat to balance the torso
Gaze remains neutral

Yoga Pose Alignment Resource [Link] 7

 BRIDGE
Press the back of the head lightly into the mat, keep th neck soft
Gaze remains still and upward
Lift shoulders up, back and down the spine
Squeeze shoulder blades together
The natural curve of the neck bears no weight
Press back of the arms into the earth at shoulder distance apart
Align feet parallel at hip distance apart
Touch fingertips to heels to assist in placement of feet
Stack knees over the ankles at hip distance apart
Engage thighs, lift hips and buttocks upward
Extend tailbone, engage abs, side bodies remain long
Broaden and raise chest to meet the chin

SUPINE TWIST
Press back of the head softly into the mat
Keep both shoulders firmly on the ground
Align spine from top of the head to tailbone
Extend right arm in line with the shoulder, press palm to the floor
Engage abs and lengthen tailbone
Rotate right ribcage toward the ceiling
Rotate right knee, thigh and hip to the left
Keep the right shoulder and head on the mat as anchor points
Activate left leg, ankle and foot
Lift head and turn right ear to mat, gaze to the right

CORPSE
Align feet wider than the hips
Open feet away from the sidelines of the body
Relax the entire body
Keep the spine long and head balanced between the shoulders
Open palms towards the sky to relax the shoulders
Close eyes
Soften jaw
Quiet and ease the breath

EASY SEATED
Press and spread sits bones down to the mat
Lengthen the tailbone
Cross ankles, press outside edges or tops of the feet into the mat
Soften knees out and down
Slightly rotate the thighs inward to stabilize the hips
Lengthen the spine, engage abs, keep side bodies long
Draw shoulders down and away from the ears
Gaze neutral, balance head between the shoulders

Yoga Pose Alignment Resource [Link] 8

 Yoga Pose Stick Figures
created by Ashley Hagen | [Link]

BIRD OF PARADISE BOW HALF BOW BRIDGE CAMEL CAT

CHAIR CHILD’S POSE COBRA COW CRANE CROW

DANCER DOLPHIN 3-LEG DOWN DOG DOWNWARD DOG EAGLE EAR PINNING

KNEE TO ELBOW FISH FLYING LIZARD FOREARM PLANK FOREARM FOREARM

STAND SCORPION

FROG GATE GODDESS HALF LIFT HALF MOON HALF MOON

REVOLVED

HALF PIGEON HALF PIGEON HALF PIGEON HALF PIGEON HAND TO TOE HAPPY BABY
SEATED RECLINED VARIATION

HEAD TO KNEE HEAD TO KNEE KNEE TO NOSE KNEELING EXTENSION

KNEELING
REVOLVED HEADSTAND
SEAT
 LEGS UP THE WALL LIZARD LUNGE LOCUST LOTUS LOTUS LIFTED LUNGE - HIGH

LUNGE - LOW LUNGE PRAYER LUNGE - HIGH LUNGE - LOW MOUNTAIN EXTENDED
TWIST TWIST TWIST MOUNTAIN

PLANK LOW PLANK REVERSE PLANK SIDE PLANK PLOW PYRAMID

RECLINED TWIST SAVASANA SEATED FORWARD SEATED WIDE SHOULDER SIDE ANGLE
FOLD FORWARD FOLD STAND

SIDE LUNGE HALF SPLITS SPLITS SQUAT STAFF STANDING

FIGURE 4

STANDING FORWARD STANDING STANDING STANDING WIDE REVERSE TABLE TOP

FOLD SIDE BEND SPLITS FORWARD FOLD TABLE TOP

THREAD THE NEEDLE TOE STAND TREE REVOLVED TRIANGLE TRIANGLE UPWARD DOG

UPWARD FACING BOW WARRIOR I WARRIOR II WARRIOR III REVERSE WARRIOR WILD THING