First Flow

Foundational Poses

Almost every yoga practice is built from the same small set of shapes, and once they feel familiar everything else gets easier. These guides walk you through the foundational poses one at a time — mountain, downward dog, child's pose, cat-cow, cobra, the warriors, bridge, and more — with clear, from-scratch instructions for getting in and out safely. For each one you'll learn what it should and shouldn't feel like, the common misalignments to avoid, and the simple modifications and props that make a hard pose accessible on day one.

Foundational Poses

5 guides

Foundational Poses

How to Do Cat-Cow for a Healthy, Mobile Spine

Learn how to do Cat-Cow step by step, with breath cues, beginner mistakes to avoid, and easy modifications for a healthier, more mobile spine.

August 19, 2026

Foundational Poses

How to Do Child's Pose (Balasana) for Rest and Reset

Learn how to do Child's Pose step by step, plus easy modifications, benefits, and when to use this resting pose to calm down and reset.

August 5, 2026

Foundational Poses

How to Do Downward-Facing Dog (Adho Mukha Svanasana)

Learn how to do downward dog step by step, with beginner-friendly cues, modifications, and fixes for the most common mistakes.

July 22, 2026

Foundational Poses

How to Do Mountain Pose (Tadasana) Correctly

Learn how to do Mountain Pose (Tadasana) step by step, with beginner cues, benefits, and common mistakes to fix your standing posture.

July 8, 2026

Foundational Poses

12 Foundational Yoga Poses Every Beginner Should Learn

Learn 12 essential yoga poses for beginners with step-by-step cues, common mistakes to avoid, and tips for building a safe, steady practice.

June 24, 2026

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