When you've never tried yoga before, it can be intimidating, especially if you've been admiring your girlfriend's jaw-dropping, super bendy, pretzel-like poses every morning. But don't worry: it's the most fundamental postures, not the fancy ones, that give you the foundation of flexibility and strength that every man requires. That's why we've put together this collection of poses that you'll want to revisit time and time again. Work on them at home first, holding each pose for 30 seconds to 1 minute while maintaining a smooth breathing pattern, and you'll be ready to jump into any fast-paced yoga class.

What it does: Mountain pose is a simple but effective foundation for all other standing poses. It works your thighs and core while strengthening and restoring flexibility to your feet. It also improves your posture.

Standing with your big toes touching and your heels slightly apart is how to do it. Lift your arches and balance your weight evenly on your feet. To lift the kneecaps, slightly engage the thigh muscles, but don't lock your knees.

How to get better: Imagine lengthening your spine by stretching your head toward the ceiling with each inhale. Maintain a relaxed posture with your shoulder blades drawn down your back.

What it does: Tree pose, like other standing balance poses, improves your focus while strengthening your ankles, calves, and thighs. On the bent leg, it also stretches the inner thigh and groin muscles.

How to do it: Shift your weight to your right foot and firmly plant it on the ground. Place the sole of your left foot on the inside of your right thigh by bending the left leg at the knee. Toes should be pointed toward the floor. If this is too difficult, place the sole of your foot on the inside of your calf or ankle (but avoid the knee). Keep your weight centered over your left foot by bringing your palms together in front of your chest. While keeping your hips parallel to the front of the room, press the right knee back to open the groin. Release the foot and do the same thing on the opposite side.

How to get better: To improve your balance, focus on one thing at a time.

What it does: A standing forward bend can help you relax while stretching your hamstrings and spine muscles.

Start in mountain pose with your hands on your hips, then exhale and bend forward at the hips, tucking your chin slightly toward your chest. To avoid curling your spine, lengthen the front of your torso as you fold forward. Let your arms hang loosely and relax your head, neck, and shoulders. Place your palms or fingertips beside or slightly in front of your feet on the floor. (Cross your forearms and grab your elbows if you can't touch the floor.)

Bring your hands to your hips and lift your ribcage on an inhale to exit the pose. As you come back up, keep your chin tucked and lengthen the front of your torso.

If your hamstrings are extremely tight, bend your knees slightly to allow your spine to stretch toward the floor. Allow gravity to do the work instead of pulling yourself down with your hands.

What it does: During the Sun Salutation sequence, Warrior I is frequently encountered. This pose stretches and strengthens the ankles, calves, and thighs, in addition to improving balance. The chest, lungs, shoulders, and groin are also stretched.

Step your right foot forward and lift your arms overhead, starting in mountain pose. Your left foot should be turned 45 to 60 degrees to the left. Bend your right knee to the point where it crosses the ankle. Bring your hips to the front of the room and keep them there. Lift your chest toward the ceiling by arching your upper back slightly. If possible, press your palms together or keep your hands shoulder width apart, palms facing each other.

Look up at your thumbs or forward. When you're finished, returnto the mountain pose with your right foot. Rep on the opposite side.

How to improve: The most difficult part of this pose is aligning the front heel with the back foot's arch. Widen your stance if you're feeling unbalanced.

Another Sun Salutation pose, downward-facing dog, strengthens the legs and arms while stretching the calves, hamstrings, shoulders, hands, and wrists.

Begin on your hands and knees, with your hands in front of your shoulders and your knees directly beneath your hips. With your index fingers pointing forward, firmly press your hands onto the floor. Lift your knees off the floor as you exhale, keeping them slightly bent. To lengthen your spine, stretch your tailbone toward the ceiling. To straighten your legs, press your heels down toward the floor and your thighs back.

Continue to lift your arms from your hands to your shoulders by pressing the bases of your index fingers into the floor. Draw your shoulder blades down toward your tailbone and against your back. Drop your knees to the floor when you're finished.

How to improve: In this pose, it's fine to keep your knees slightly bent; instead, concentrate on lengthening your spine. Straighten your arms using your triceps, but keep your shoulders from moving toward your ears.