Consider this your cheat sheet to mastering the yoga moves poses you’re likely to flow through in vinyasa class. Although it’s an ancient practice, yoga has become the exercise du jour in recent years.

Sometimes it sounds like our yoga teacher is speaking in a different language, which makes it slightly difficult to follow along. With Sanksrit names like utkatasana and trikonasana, yoga poses may sound a lot more like spells you’d learn at Hogwarts than shapes you can actually get your body to make. Consider it your cheat sheet to finally mastering the common poses you’re likely to encounter in most open-level classes. How to do it: Stand with feet together. Ground down evenly through feet and lift up through the crown of your head. Lengthen up through all four sides of your waist, elongating spine. The benefits: It may seem like you’re, well, just standing there, but bear with us—this is the blueprint for all other poses.