Yoga is an ancient practice that has been used for centuries to promote well-being and mental clarity. It is also a great way to build strength and flexibility. While there are many different types of yoga, all of them involve some basic poses that are essential for getting the most out of your practice. Here are seven basic yoga poses that are perfect for beginning your yoga journey.
Mountain Pose (Tadasana)
Mountain pose (Tadasana) is the foundation of all standing poses. This pose helps to strengthen and lengthen the spine and can be done anywhere. To do this pose, stand with feet together and arms at your sides. Tuck your chin slightly, relax your shoulders, and feel the energy all the way from your heels to the crown of your head. Hold this pose for up to a minute, breathing deeply, and focusing on your connection with the earth.
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a pose that stretches the entire body and is accessible for all levels of practice. To do this pose, start on all fours with your hands shoulder-width apart and your feet together. Exhale and lift your knees away from the floor to straighten your legs. Spread your fingers wide and press firmly into your hands, you should feel the outer edges of your hands and the inner palms evenly. Push your heels down toward the floor and draw your tailbone up toward the ceiling to deepen the stretch.
Cobra Pose (Bhujangasana)
Cobra Pose (Bhujangasana) is a great way to open up your chest and back and can help with flexibility in your spine. To do this pose, starting on your stomach with feet together and palms flat on the ground beside your ribcage. On an inhale, press your palms into the ground and lift your head, chest, and shoulders up off the ground. Press your shoulders down and back and keep your elbows bent. Hold this pose for a few breaths, and then lower down.
Child’s Pose (Balasana)
Child’s Pose (Balasana) is a relaxing pose that helps to open up the hips, lower back, and chest. To do this pose, start on your hands and knees with your toes tucked in. On an exhale, bring your knees together and sit your hips back on your heels. Extend your arms out in front of you and lower your forehead down to the ground. Relax your chest and shoulders, and breathe into the pose for a few breaths.
Cat/Cow Pose (Marjaryasana/Bitilasana)