Ready to get started with Yoga? Whether you’re a beginner or have some knowledge of basic yoga poses, it can be helpful to understand the different types of yoga poses and how to properly perform each one. Below, you’ll find a list of some of the most common beginner yoga poses, along with a description of each.
Mountain Pose (Tadasana)
Tadasana is a foundational yoga pose that is a part of many yoga sequences. It may look quite simple, but it’s actually quite challenging to stand in the correct form. Begin by standing with your feet together and your arms at your sides. Lift your toes and spread them wide, then place them back down on your mat. As you inhale, lift and spread your chest wide. Relax your shoulders and neck as you lift your chin slightly, so your gaze is slightly beyond the horizon. As you exhale, press all four corners of your feet into the mat. Stay in this pose for 10-30 breaths.
Downward Facing Dog (Adho Mukha Svanasana)
One of the most recognizable yoga poses, Downward Facing Dog is a full body stretch that targets the back, glutes, arms, legs, and more. To prepare for this pose, start on your hands and knees on your yoga mat. Make sure your wrists are directly under your shoulders and your knees are directly under your hips. On an inhale, tuck your toes and lift your hips to the sky, sending your heels toward your mat. As you continue to press your palms into the mat, begin to press your chest away from your thighs to deepen the stretch. Relax your neck and keep your gaze focused between your legs. Hold for 5-10 breaths.
Upward Facing Dog (Urdhva Mukha Svanasana)
Upward Facing Dog is a back-bending pose that targets the muscles of the chest, shoulder blades, arms, and legs. Start on your hands and knees on your mat. Place your hands on the ground directly underneath your shoulders and keep your knees directly under your hips. On an inhale, press your palms into the mat and send your chest forward and up. Gently lift your legs off of the floor, keeping your elbows slightly bent. Keep your gaze in front of you and press your shoulder blades back. Hold for 5-10 breaths.
Tree Pose (Vrksasana)
Tree Pose is a balancing pose that requires focus, strength, and flexibility. Begin by standing with your feet together and your arms at your sides. Bend your right knee and bring your right foot up to your inner left thigh. Place your hands on your hips, or raise them above your head in prayer position. Stare at one spot on the wall in front of you to help with balance. Hold for 5-8 breaths, then switch sides. Relish in this single-leg challenge while being mindful of your breath.
Warrior I (Virabhadrasana I)
Working your balance and your legs, Warrior I is a pose that can be quite challenging
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