Are you thinking of trying out yoga for the very first time? Or maybe you’re new to the practice and have been overwhelmed by all the postures in your classes. You might also be an experienced yogi looking to go back to the basics. There are some simple postures that serve as the foundation for most yoga practices. They’ll also help you get a grip on what you have learned and what you’re yet to learn.
If you’re planning to do this at home or without an instructor present, always err on the side of caution. Remember to breathe deeply and continuously as you move through each pose and listen to your body. If you feel any pain or discomfort, adjust your position accordingly or gently ease yourself out of the pose.
Downward Facing Dog
The downward dog pose stretches the muscles of the back of the body and legs as well as strengthening the arms and shoulders. It’s also been shown to alleviate back pain due to postural awareness.
- Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
- Curl your toes under and push back through your hands, lifting your hips and straightening your legs (as far as is comfortable for you).
- Spread your fingers and push down from the forearms into the hands and fingers.
- Your head should be directly between your arms.
- Keep your hips high and sink your heels towards the floor.
- Move your chest towards your thighs
Cat-Cow
This type of kneeling pose can greatly improve spinal flexibility and abdominal strength. While it may seem basic, it has wonderful benefits, particularly for people who spend a lot of time sitting down.
- Start on your hands and knees, aligning your wrists under your shoulders and knees underneath the hips.
- Keep the neck long. Imagine extending from the crown of your head to the tailbone.
- On an inhale tilt your pelvis back so that your hips stick up (like a cat would). Drop down the belly and gaze up without straining the neck.
- On an exhale, tip your pelvis downward, and tuck in your tailbone. Let the back naturally round and drop your head, gazing to your knees.
- Repeat for five to 10 breaths.
Mountain Pose
The mountain pose is more than just standing straight. This prepares you for other standing poses and works to develop your alignment. It’s also great for improving posture.
- Stand up with your feet together.
- If your ankles or knees are uncomfortable, separate your feet slightly. Lift up your toes and fan them out and drop them back down.
- Ground yourself to the floor using a downward energy from your hips and legs.
- Maintain the natural curve of your spine.
- Engage your core.
- Let your arms hang naturally by your side with palms facing forward.
- Keep the neck long and crown of your head towards the ceiling. Feel as though your spine is elongated upwards.
- Hold for five to 10 breaths.
Tree Pose
This pose can be a bit more challenging, as it targets balance and core strength. However, it will help you if you develop these two areas. Be patient with yourself in performing this pose and remember that whatever you can do today is good enough.
- Come into mountain pose with your hands at your heart center or Anjali mudra.
- Your weight should be on all four corners of both feet.
- Slowly shift your weight onto your right foot while lifting your left foot off the floor. Keep your right leg straight without locking the knee.
- Bend your left leg and bring the sole of your left foot to a position above your knee. If it doesn’t come easily, bring it to the lower right leg, but never on the right knee.
- Press your left foot and right thigh into each other with equal pressure.
- Keep your balance by focusing on something still.
- Hold for five to 10 breaths, then lower your foot to the floor and repeat on the other side.
Child’s Pose
This posture is largely about rest, but also stretches the back and hips. If you need to rest from your practice at any time, come into child’s pose. Even in the middle of a class, you can adopt this pose as you need, and rejoin the class when you’re ready.
- Kneel on your mat and sit back on your heels.
- Lower your head and body forward, resting your forehead on the mat.
- Extend your arms by your side.
- Hold for 1 to 3 minutes.
Warrior I
This standing posture strengthens the legs, shoulders and upper arms, while improving balance and core strength.
- While standing up straight, step your right foot forward and bend the right leg so that your thigh is parallel (or close to parallel) to the floor.
- Your left leg should be straight with your toes turned towards the upper left corner of your mat or about 45 degrees and heel on the mat.
- Your feet shouldn’t be on the same line but separated as if you were standing on the sides of train tracks.
- Bring your arms out to the side and then up towards the ceiling. You can let your palms touch. Keep your gaze lifted up toward your thumbs.
- Your hips should be square and facing forwards.
- Hold for 30+ seconds and then repeat on the other side.
Warrior II
This pose typically accompanies Warrior I and has benefits like strengthening the legs and arms as well as the core.
- From Warrior I, while still keeping your hips squared, move them to face the side of the mat.
- Extend your right arm toward the front of the mat and the left toward the back with palms facing downward. Keep both arms parallel to the floor.
- Your gaze should be to the front and just over your right hand.
- Hold for 30+ seconds and then repeat on the other side.
Hero Pose
This is an invigorating stretch for the quadriceps, inner thigh and ankles.
- Sit on the floor in an upright kneeling position.
- Keep your knees together as you separate your feet from each other, placing a block between your feet.
- Lower your buttocks to the block.
- The feet should be pointing straight back with the tops of the feet flat on the mat.
- Rest your hands on your thighs.
- Maintain the natural curve of your spine, especially the arch of your lower back.
Cobbler’s Pose
Also known as Bound Angle or Butterfly pose, this posture can open the hips and groin.
- Sit down on the floor with legs stretched out in front of you, then bend your knees and bring the feet in as close to your body as possible with the soles of your feet together.
- Let the knees fall out to either side. Strongly press your feet together.
- Sit up tall and extend the spine and keep the shoulders back.
Corpse Pose (Savasana)
This is a great way to close your yoga routine. While it seems easy enough to execute, it’s difficult to maintain and master. This pose is all about stillness, not just in the body, but mind as well.
- Lie down on your back with head and shoulders touching the floor and arms to the sides of the body.
- Let go of any tension. Relax the face and eyes.
- Allow your feet to turn out. There’s no need to keep everything perfectly straight. Open your palms upwards.
- Take slow, deep breaths while actively contracting and expanding the diaphragm.
- Reflect on the yoga practice you just performed. Be aware of your current state. Notice how your body feels and then focus on your breath.
- Hold this pose for 5 to 10 minutes.
