Lauren HollandBy Lauren Holland

Updated November 2026

Animals in yoga poses are some of the most recognizable shapes in the practice, from the arched back of Cat to the balancing Eagle. This guide walks you through six common animal poses, explains how to set up each one, and shows where beginners tend to go wrong. By the end, you should be able to move into each shape with clear alignment and a steady breath.

Why Animal Poses Work for Beginners

Animal poses use simple, familiar shapes that give your body clear targets. Many of them build foundational strength and mobility in the spine, hips and shoulders. Most can be done on a mat with no props, which makes them a good starting point before you move on to more demanding standing or inverted postures. If you are new to the practice, a general overview such as Yoga Poses for Starters: 3 Best Books for Beginners (2026) can help you build context alongside these shapes.

Shopping for one? See our guide: Seated Yoga Poses for Beginners: 5 Best Picks Compared (2026).

Six Animal Poses and How to Set Them Up

Cat and Cow (Marjaryasana and Bitilasana)

Start on your hands and knees, with wrists under shoulders and knees under hips. On an inhale, drop your belly, lift your chest and gaze forward for Cow. On an exhale, round your spine, tuck your chin and draw your navel in for Cat. Move slowly for six to eight breaths.

Downward-Facing Dog (Adho Mukha Svanasana)

From hands and knees, tuck your toes and lift your hips toward the ceiling. Press firmly through your hands, spread your fingers and keep a soft bend in your knees if your hamstrings are tight. Aim for a long spine rather than straight legs at any cost.

Cobra (Bhujangasana)

Lie on your belly with palms beside your ribs. Press the tops of your feet into the mat, then lift your chest only as far as your lower back allows. Keep your elbows bent and close to your body. A low, gentle lift is safer than a high push.

Pigeon (Eka Pada Rajakapotasana)

From Downward-Facing Dog, bring one knee forward toward the outside of your wrist, with the shin angled across the mat. Extend the other leg behind you and lower your hips. Support your upper body on your hands or forearms, and stop short of forcing your hips square to the floor.

Eagle (Garudasana)

Stand tall, bend your knees and wrap one thigh over the other. Hook the foot of the top leg behind the calf if you can, then wrap your arms and bring palms together. Keep your gaze on one fixed point to help balance.

Lion (Simhasana)

Sit on your heels or cross-legged. Spread your fingers wide, open your eyes and mouth, stick out your tongue and exhale with a soft “ha.” This pose is simple, but it can release tension in the face and jaw.

Setup Checklist

  1. Clear enough space for your arms and legs to move fully.
  2. Place a folded blanket under your knees for Cat, Cow and Pigeon.
  3. Have a block or folded blanket ready for Pigeon and seated poses.
  4. Choose a mat with enough grip to keep your hands and feet stable.

Common Mistakes and Tips

  • Forcing depth in Pigeon. Support your hips and let the stretch come gradually.
  • Locking the elbows in Cobra. Keep a slight bend to protect the lower back.
  • Holding your breath. Keep each movement tied to a steady inhale or exhale.
  • Skipping warm-ups. Start with Cat and Cow before moving into deeper shapes.
  • Yoga mat: A mat with good grip keeps your hands and feet steady in Downward-Facing Dog and Eagle. View on Amazon
  • Yoga blocks: Blocks lift the floor toward your hands or hips in Pigeon and seated poses. View on Amazon
  • Yoga strap: A strap helps you reach your foot in Eagle or a hamstring stretch without rounding your back. View on Amazon

FAQ

Are animal poses good for beginners?

Yes. Most animal poses use simple shapes and can be modified with props, which makes them accessible for new students. Start with Cat and Cow to warm up before trying deeper postures.

How long should I hold each animal pose?

For dynamic poses like Cat and Cow, move with the breath for six to eight rounds. For static poses such as Pigeon or Eagle, hold for five to ten breaths, adjusting based on comfort.

Should I see a professional before practicing?

If you have a back, hip, knee or shoulder injury, or any medical condition, consult your doctor or a qualified physical therapist before trying deeper poses. A certified yoga teacher can also check your alignment in person.

Conclusion

Animal poses offer a clear, accessible way to build strength, mobility and body awareness. Practice the six poses above slowly, use props when you need them, and focus on alignment over depth. With steady practice, these shapes will feel more natural and more comfortable over time.

Ready to choose one?

Lauren Holland

About Lauren Holland

Lauren Holland is part of our editorial team and reviews and edits our yoga guides, checking product details against manufacturer specifications and owner feedback.