10 Yoga Poses to Explore Before You Begin Teacher Training
A beautifully designed guide to 10 foundational yoga poses — with step-by-step instructions, confidence boosts, and everything you need to feel ready (even if you don't feel ready yet).
What's Inside
- 10 foundational yoga poses with clear, step-by-step instructions
- Confidence boosts to help you feel the spark for teacher training
- Beautiful printable cards — one pose per page, ready to use
- Written with heart and compassion — meets you where you are
"You don't need to be the most flexible person in the room. You just need to be curious and willing to begin."
— Emma + Carla, The Merrymaker Sisters
Created with love by The Merrymaker SistersEmma & Carla Papas · Yoga Alliance RYT-200 Approved
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Curious about Yoga Teacher Training?
These 10 poses are part of the 108 you'll explore in our 200 Hour Yoga Teacher Training. Whether you want to teach or simply deepen your practice — this training meets you where you are.
Learn More About Teacher TrainingWhy These 10 Yoga Poses Matter for Teacher Training
If you've been thinking about yoga teacher training, you might be wondering whether you're "ready enough" to begin. Maybe you can't touch your toes yet, or you worry you haven't been practising long enough. The truth? You don't need to be advanced to start — you just need to be curious.
These 10 foundational yoga poses form the building blocks of almost every yoga class. Understanding them — not just how they look, but how they feel in your body — gives you the confidence to step onto your mat as a future teacher. They're the poses you'll teach most often, modify most frequently, and return to throughout your entire teaching journey.
The 10 Foundational Yoga Poses in This Guide
Here's a preview of the poses covered in the free downloadable guide, along with why each one matters for your practice and future teaching.
1. Mountain Pose
TadasanaMountain Pose looks simple — you're just standing — but it's actually the foundation of every standing posture in yoga. It teaches you alignment from the ground up: how to root through your feet, engage your legs, lengthen your spine, and find stillness.
Why it matters for teaching: As a yoga teacher, you'll cue Mountain Pose dozens of times per class. Understanding the subtle alignment details helps you guide students into a strong, confident foundation.
2. Downward-Facing Dog
Adho Mukha SvanasanaDownward Dog is one of the most recognised yoga poses in the world, and for good reason — it stretches the hamstrings, calves, and shoulders while strengthening the arms and core. It's both a resting pose and a strengthening pose, which makes it incredibly versatile.
Why it matters for teaching: This pose appears in nearly every vinyasa and hatha class. Knowing how to modify it for tight hamstrings, wrist sensitivity, or shoulder issues is essential teacher training knowledge.
3. Warrior I
Virabhadrasana IWarrior I builds strength in the legs and opens the hips and chest. It's a powerful standing pose that also teaches balance and focus. The combination of grounding through the back foot while lifting through the arms creates a beautiful sense of stability and expansion.
Why it matters for teaching: The Warrior poses are sequencing staples. Understanding the alignment differences between Warrior I, II and III helps you build creative, safe class flows.
4. Warrior II
Virabhadrasana IIWarrior II strengthens the legs and core while opening the hips and shoulders. Unlike Warrior I, the hips face the long edge of the mat, creating a wider base of support. It's a pose that builds both physical and mental endurance.
Why it matters for teaching: Students often confuse Warrior I and II alignment. As a teacher, clearly understanding and cueing the differences makes your classes safer and more effective.
5. Triangle Pose
TrikonasanaTriangle Pose stretches the hamstrings, hips, and side body while improving balance and stability. It's a beautiful lateral stretch that opens the chest and teaches you to find length rather than depth in a pose.
Why it matters for teaching: Triangle is one of those poses where alignment really matters. Learning to teach it well — including common modifications for tight hamstrings — makes a real difference in your students' experience.
6. Tree Pose
VrksasanaTree Pose is a balancing posture that strengthens the ankles and legs while building focus and concentration. It teaches you to find your centre of gravity and stay present — wobbles and all. The beauty of Tree Pose is that every day it feels slightly different.
Why it matters for teaching: Balance poses help you as a teacher learn to hold space for imperfection. You'll learn to encourage students to find their own version of the pose rather than chasing a "perfect" shape.
7. Cat-Cow
Marjaryasana–BitilasanaThis gentle flowing movement between arching and rounding the spine is one of the most accessible warm-up sequences in yoga. Cat-Cow increases spinal flexibility, releases tension in the back and neck, and connects breath to movement — which is at the heart of every yoga practice.
Why it matters for teaching: Cat-Cow is often the first movement in a class. It's an inclusive pose that works for almost every body, making it a go-to for creating welcoming class environments.
8. Cobra Pose
BhujangasanaCobra Pose is a gentle backbend that strengthens the back muscles while opening the chest and shoulders. It's a wonderful counterpose for anyone who spends time sitting at a desk, and it prepares the body for deeper backbends later in your practice.
Why it matters for teaching: Understanding the difference between Cobra and Upward-Facing Dog (and when to offer each) is a key teaching skill, especially for students who are newer to yoga.
9. Child's Pose
BalasanaChild's Pose is a resting posture that gently stretches the hips, thighs, and lower back. It's also a pose of surrender — a moment in class where students can tune in, slow down, and listen to their body. It's a reminder that rest is just as important as effort.
Why it matters for teaching: As a teacher, you'll encourage students to come back to Child's Pose whenever they need it. Understanding how to offer modifications (wider knees, bolster under the torso) makes your classes more inclusive.
10. Savasana
Corpse PoseOften called the most important (and most challenging) pose in yoga, Savasana is the final resting pose where you lie completely still and allow the body to integrate the practice. It reduces stress, calms the nervous system, and teaches the art of letting go.
Why it matters for teaching: Guiding Savasana is an art in itself. Learning how to hold space during stillness — and how to gently bring students back — is one of the most meaningful skills you'll develop as a teacher.
How to Use This Yoga Poses Guide
Whether you're brand new to yoga or you've been practising for years, here's how to get the most from this guide:
- Print the pose cards — each pose has its own beautifully designed page you can keep next to your mat
- Practise one pose at a time — spend a few minutes with each pose, noticing how it feels rather than how it looks
- Read the confidence boosts — they're there to remind you that readiness isn't about perfection
- Revisit often — your experience of each pose will evolve as your practice deepens
Do You Need to Know These Poses Before Teacher Training?
Short answer: no. You don't need to master these poses — or any poses — before starting yoga teacher training. What matters is your willingness to learn, explore, and show up with an open heart.
That said, having a gentle familiarity with these foundational poses gives you a head start. You'll feel more comfortable in the early days of training, and you'll be able to focus on the deeper aspects of teaching — sequencing, cueing, philosophy, and holding space — rather than worrying about the physical shapes.
Our 200 Hour Yoga Teacher Training covers 108 poses in total, including modifications and variations for every body. These 10 are simply a beautiful place to begin.
Frequently Asked Questions
How flexible do I need to be to start yoga teacher training?
You don't need to be flexible at all. Yoga teacher training is about learning to teach and deepening your understanding of yoga — not about achieving advanced poses. Many of our students started with limited flexibility and found it improved naturally throughout the training.
What style of yoga does this guide cover?
The poses in this guide are foundational postures found across most yoga styles including hatha, vinyasa, and yin yoga. They're the building blocks that appear in almost every class, regardless of style.
Can I practise these poses as a complete beginner?
Absolutely. Each pose in the guide includes step-by-step instructions written for all levels. The guide is designed to meet you exactly where you are — whether that's your first week of yoga or your hundredth class.
Is the yoga teacher training online or in person?
Our 200 Hour Yoga Teacher Training is fully online, so you can study from anywhere in the world at your own pace. It's Yoga Alliance certified, meaning you can teach anywhere globally once you complete it.
How long does it take to learn these yoga poses?
You can explore all 10 poses in a single practice session, but the real learning happens over time. Give yourself permission to practise each pose over days and weeks, noticing how your body and understanding evolve with each session.
Ready to Take the Next Step?
These 10 poses are just the beginning. Our 200 Hour Yoga Teacher Training covers 108 poses, yoga philosophy, breathwork, meditation, and everything you need to teach with confidence and heart.
Learn More About Teacher Training →