“Yoga is not a destination. It’s a journey. Mastery of the asanas is not the goal of the practice, it is the result of it.” If you are a brand new beginner of yoga, there are some easy yoga fundamental certain poses that you should learn in order to make a headway in getting into a class or practicing yoga at home with ease.
There are over 300 positions in the physical yoga practice, it’s not easy to pick out the essentials but these poses can be a great start for you. Doing these poses regularly, it will create an excellent beginner course for everyday practicing.
Here are 10 most basic yoga poses that I think are very suitable for beginners.
Some notes before you get started:
You don’t have to be able to do precisely all these poses as pictured, listen to your own body and you can always adapt it to suit yourself.
Remember to maintain a smooth and even breath throughout the poses and don’t hold any pose longer than you’re physically able. You can increase the length and deepness of each pose with practice.
Mountain Pose is the most basic position, it’s the foundation for all of the standing poses; it allows you to feel the earth below and have a sense of how to ground in to your own feet.
- Start standing tall with your feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides.
- Take a deep breath.
- Hold for 5-8 breaths.
2. Downward Dog
Downward Dog is used in most yoga practices and it stretches and strengthens the entire body.
- Start on all fours with hands directly under shoulders, knees under hips.
- Walk your hands a few inches forward and spread fingers wide, pressing your palms firmly into the mat, the inner elbows rotated towards each other.
- Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent.
- Hold for 3 full breaths.
Warrior poses are essential for building strength and stamina in a yoga practice. They stretch the hips and thighs while building strength in the entire lower body and core. This pose also helps boosting our confidence.
- Stand with legs 3 to 4 feet apart, turning your right foot out 90 degrees and left foot in slightly.
- Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
- Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
- Switch sides and repeat.
4. Tree pose:
Tree is an awesome standing balance to work on to gain focus and clarity, and learn to breathe while standing and keeping the body balanced on one foot.
- Stand with arms at sides.
- Shift weight onto left leg and place sole of right foot inside left thigh, keeping hips facing forward.
- Once balanced, bring hands in front of you in prayer position, palms together.
- On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.
- Lower and repeat on opposite side.
5. Bridge Pose
Bridge is a good beginner’s back bend that stretches the front body and strengthens the back body. It stretches chest and thighs; extends spine.
- Lie on floor with knees bent and directly over heels.
- Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips.
- Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute.
6. Triangle Pose:
Triangle is a wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen the legs and tone the entire body.
- Extend arms out to sides, then bend over your right leg.
- Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.
- Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.
- Turn your gaze toward the ceiling, and hold for 5 breaths.
- Stand and repeat on opposite side.
7. Seated Twist:
This pose stretches the shoulders, hips, and back; increases circulation; tones abdomen; strengthens obliques.
- Sit on the floor with your legs extended.
- Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling.
- Place left elbow to the outside of right knee and right hand on the floor behind you.
- Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute.
- Switch sides and repeat.
Cobra pose opens the heart and roll the shoulders down to promote flexibility.
- Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor.
- Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes.
- Press shoulders down and away from ears.
- Push through your thumbs and index fingers as you raise your chest toward the wall in front of you.
- Relax and repeat.
9. Child’s pose:
Every one needs a good resting pose and Child’s pose is an awesome one.
It’s good to learn child’s pose to use when you’re fatigued in Down Dog, before bed at night to work out the kinks, or anytime you need a mental break and stress/tension relief.
- Sit up comfortably on your heels.
- Roll your torso forward, bringing your forehead to rest on the bed in front of you.
- Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.
- Hold the pose and breathe.
Think doing nothing is easy? Well some of us will find the concept of doing nothing very challenging. This pose is both calming and grounding, and you can use it to cool down.
In this pose, close the eyes and attempt to just relax the body while lying flat on your back. Lie with your legs about hip-width apart and rest the arms at about a 45 degree angle to the torso, palms facing up. Allow your limbs to completely relax.