The 10 Most Important Yoga Poses Everyone Should Practice for Beginners
The 10 Most Important Yoga Poses Everyone Should Practice
Let’s go over some essential yoga poses that everyone should know and utilize.
These are ones you will find come in handy in any class you might take. They
also have simple and beneficial effects on your body. It’s best to master the
basics before moving on to the more advanced postures. It will take discipline
and attention to breathing techniques to master these poses as much as any
others. Some poses will have modifications depending on their difficulty level.
These are ones you will find come in handy in any class you might take. They
also have simple and beneficial effects on your body. It’s best to master the
basics before moving on to the more advanced postures. It will take discipline
and attention to breathing techniques to master these poses as much as any
others. Some poses will have modifications depending on their difficulty level.
1. Downward Facing Dog: Adho Mukah Svanasana
In this posture you put your hands and feet on the floor, then, keeping your
arms straight and ears between your arms, you want to push your butt up into
the air. The idea being that your legs and arms are straight with the bend being
at your waist. Remember to keep hands flat and toes pointed forward. Your
heels don't have to be on the ground, but they should be close and reaching
toward the floor. Some beginners lean too far forward. If you remember you
want to look like an ‘A’ from the side and keep more weight on your legs, you
should be able to master this posture.
This is considered a resting posture, and once you master it you will
actually find this a restful pose. It can help strengthen many parts of the body as
well as help to decrease back pain. It can also decrease tension and headaches
by elongating the spine and relaxing the head. You will find deepened
respirations in this pose as well as decreased anxiety and increase circulation
throughout your body.
Modification: If you have tight hamstrings you might find it difficult to achieve
the straight legs in this position. You may have a slight bend to your knees or a
lot if need be. This is an accepted modification.
arms straight and ears between your arms, you want to push your butt up into
the air. The idea being that your legs and arms are straight with the bend being
at your waist. Remember to keep hands flat and toes pointed forward. Your
heels don't have to be on the ground, but they should be close and reaching
toward the floor. Some beginners lean too far forward. If you remember you
want to look like an ‘A’ from the side and keep more weight on your legs, you
should be able to master this posture.
This is considered a resting posture, and once you master it you will
actually find this a restful pose. It can help strengthen many parts of the body as
well as help to decrease back pain. It can also decrease tension and headaches
by elongating the spine and relaxing the head. You will find deepened
respirations in this pose as well as decreased anxiety and increase circulation
throughout your body.
Modification: If you have tight hamstrings you might find it difficult to achieve
the straight legs in this position. You may have a slight bend to your knees or a
lot if need be. This is an accepted modification.
2. Mountain Pose: Tadasana
In this posture, you will stand tall with your feet just a few inches apart,
approximately shoulder width, with toes facing forward. Keep everything
aligned and let your hands rest at your sides palms, facing forward.
This isn't a particularly challenging posture, but at the same time it is
still important. You need to work on your alignment in this pose. It should
draw a straight line from your heels to your head. This is a good grounding
pose to help you connect with the strength of the earth as well as yourself. It
can also help to calm the body and allow it to process and absorb the benefits
of the continuous flow in our bodies. It can free the breathing and help one
reach a meditative state.
approximately shoulder width, with toes facing forward. Keep everything
aligned and let your hands rest at your sides palms, facing forward.
This isn't a particularly challenging posture, but at the same time it is
still important. You need to work on your alignment in this pose. It should
draw a straight line from your heels to your head. This is a good grounding
pose to help you connect with the strength of the earth as well as yourself. It
can also help to calm the body and allow it to process and absorb the benefits
of the continuous flow in our bodies. It can free the breathing and help one
reach a meditative state.
3. Warrior I: Virbhadrasana I
This posture will require a little balance. Getting yourself into a lunge, you
will bend your front knee, keeping it over your toes and straighten your back
leg to keep your knee strong. You will then open up raising both arms in front
of you. Remember to keep hips pointing forward during this position.
There are many benefits to this posture. Not only will you find
straightening benefits, but it will also open your hips, chest and lungs. It will
help you improve stability, focus and balance, and encourages good
respiration and circulation. It can energize and stretch the entire body.
Modification: You may find you need to move your feet to the edges of the
mat, giving you a wider stance, making it easier to balance. You also need to
keep your back leg straight in this posture, so if you are finding this difficult,
come out of your lunge a bit. A deeper lunge can make it harder to keep your
back leg straight.
will bend your front knee, keeping it over your toes and straighten your back
leg to keep your knee strong. You will then open up raising both arms in front
of you. Remember to keep hips pointing forward during this position.
There are many benefits to this posture. Not only will you find
straightening benefits, but it will also open your hips, chest and lungs. It will
help you improve stability, focus and balance, and encourages good
respiration and circulation. It can energize and stretch the entire body.
Modification: You may find you need to move your feet to the edges of the
mat, giving you a wider stance, making it easier to balance. You also need to
keep your back leg straight in this posture, so if you are finding this difficult,
come out of your lunge a bit. A deeper lunge can make it harder to keep your
back leg straight.
4. Warrior II: Virbhadrasana II
For this posture you will enter the same lunge as warrior I, except this time
your hips will face the side of the mat instead of forward. The back leg will
still be straight, and the front leg will still be bent at about 90 degrees with the
knee staying over the toe. Keeping your chest open and your back straight, you
will extend your arms out to the sides, keeping one over the front leg and one
reaching along the back leg. The top part of your body should look like a ‘T’.
Strengthening and stretching various parts of your lower body makes
this a beneficial posture. It can help increase stamina, and can help relieve
backaches, especially during your second trimester of pregnancy.
Modification: You need to keep your back leg straight in this posture, so if you
are finding this difficult, come out of your lunge a bit. A deeper lunge can
make keeping your back leg straight harder.
your hips will face the side of the mat instead of forward. The back leg will
still be straight, and the front leg will still be bent at about 90 degrees with the
knee staying over the toe. Keeping your chest open and your back straight, you
will extend your arms out to the sides, keeping one over the front leg and one
reaching along the back leg. The top part of your body should look like a ‘T’.
Strengthening and stretching various parts of your lower body makes
this a beneficial posture. It can help increase stamina, and can help relieve
backaches, especially during your second trimester of pregnancy.
Modification: You need to keep your back leg straight in this posture, so if you
are finding this difficult, come out of your lunge a bit. A deeper lunge can
make keeping your back leg straight harder.
5. Extended Side Angle: Utthita Parvakonasan
Using the same lunge as both warrior poses but with the hips facing the side of
the mat like warrior II, you will stretch your arms out to the side like warrior II
as well. Then, reaching down with the arm over the front leg, you will put your
hand on the floor alongside the foot and slowly twist to raise the other arm to
the ceiling, opening up the chest. Look up as you do this position and keep
your abdomen muscles tight as you twist to protect your lower back.
This is also a strengthening pose, as so many in yoga are, but can also
help with constipation, lower backache, sciatica issues and menstrual
discomfort. There are even those who believe this posture can help with
infertility.
Modification: You may bring your forearm to your thigh instead of taking
your hand to the floor. If your body is not ready and you reach towards the
floor, the position of the torso is compromised because your chest will be
facing the floor instead of staying open.
the mat like warrior II, you will stretch your arms out to the side like warrior II
as well. Then, reaching down with the arm over the front leg, you will put your
hand on the floor alongside the foot and slowly twist to raise the other arm to
the ceiling, opening up the chest. Look up as you do this position and keep
your abdomen muscles tight as you twist to protect your lower back.
This is also a strengthening pose, as so many in yoga are, but can also
help with constipation, lower backache, sciatica issues and menstrual
discomfort. There are even those who believe this posture can help with
infertility.
Modification: You may bring your forearm to your thigh instead of taking
your hand to the floor. If your body is not ready and you reach towards the
floor, the position of the torso is compromised because your chest will be
facing the floor instead of staying open.
6. Triangle Pose: Utthita Trikonasan
Move your legs apart, wider than your shoulders with feet facing forward and
spread your arms straight out to the side. Then, leaning to one side, reach
down to the floor, placing your hand behind your foot. The foot you come
down to should point to the short end of the mat instead of the long side to give
better balance. The other arm should be reaching up toward the ceiling, and
you will want to be looking up. Your torso, leg, and arm touching the floor
should create a triangle if seen from the front or back.
The triangle posture will engage every part of your body and help you
strengthen your core, open up your hips and shoulders as well as stretch your
legs.
Modification: You may bring your forearm to your thigh or just below your
knee instead of taking your hand to the floor. You may also use a yoga block if
you have it handy, anything except placing your hand on your knee. There is
enough stress on them when holding them straight you don't want to add
anything extra and risk injuring them.
spread your arms straight out to the side. Then, leaning to one side, reach
down to the floor, placing your hand behind your foot. The foot you come
down to should point to the short end of the mat instead of the long side to give
better balance. The other arm should be reaching up toward the ceiling, and
you will want to be looking up. Your torso, leg, and arm touching the floor
should create a triangle if seen from the front or back.
The triangle posture will engage every part of your body and help you
strengthen your core, open up your hips and shoulders as well as stretch your
legs.
Modification: You may bring your forearm to your thigh or just below your
knee instead of taking your hand to the floor. You may also use a yoga block if
you have it handy, anything except placing your hand on your knee. There is
enough stress on them when holding them straight you don't want to add
anything extra and risk injuring them.
7. Cat-Cow Stretch: Chakravakasan
On all fours, with your hands shoulder width apart and knees about hip width
apart, you will begin your posture. Dropping your head down, you will stretch
your back out by curling over and slightly pushing your shoulders toward
your hips. Hold for a moment, then lift your head up and arch your back,
stretching it out the other way.
This is a great stretch if you have back pain, and can help improve
mobility in your spine. It will improve your posture and balance and increase
your coordination. It can help create emotional balance as well as relieve stress
and calm the mind.
apart, you will begin your posture. Dropping your head down, you will stretch
your back out by curling over and slightly pushing your shoulders toward
your hips. Hold for a moment, then lift your head up and arch your back,
stretching it out the other way.
This is a great stretch if you have back pain, and can help improve
mobility in your spine. It will improve your posture and balance and increase
your coordination. It can help create emotional balance as well as relieve stress
and calm the mind.
8. Staff Pose: Dandasana
This posture is considered the seated equivalent to the mountain pose. You will
sit on your butt with your legs straight out in front of you. Your toes should
point toward the ceiling. You will want to keep your back tall and everything in
a nice straight line with your hips and your arms down at your sides, palms on
the floor, fingertips forward.
Not only will you discover improved posture with this pose but your
will also find it helps the stretch the shoulders and chest while strengthening
your back muscles. So many benefits in a posture that looks just as simple as
sitting.
Modification: You may find it hard to fit up straight on the floor. If this is the
case try sitting on a towel or two, or a folded blanket, to make yourself more
comfortable.
sit on your butt with your legs straight out in front of you. Your toes should
point toward the ceiling. You will want to keep your back tall and everything in
a nice straight line with your hips and your arms down at your sides, palms on
the floor, fingertips forward.
Not only will you discover improved posture with this pose but your
will also find it helps the stretch the shoulders and chest while strengthening
your back muscles. So many benefits in a posture that looks just as simple as
sitting.
Modification: You may find it hard to fit up straight on the floor. If this is the
case try sitting on a towel or two, or a folded blanket, to make yourself more
comfortable.
9. Cobbler’s Pose: Baddha Konasana
Sitting tall, you will want to bring the soles of your feet together, typically
holding them with your hands, but your hands may be placed in various
positions depending on who teaches you. For our purposes hold your feet but
don't be surprised if you are instructed otherwise. This is also a position you
rarely sit it so it will help stretch certain neglected parts of your body.
This pose not only gives you an excellent stretch, but you will also
most likely be forced to confront your limitations. This pose requires a
combination of stability, effort and flexibility. Because of the open position of
your legs, it gives a big stretch to your groin area which can be difficult for
some. This is a good stretch to try and push through some discomfort and try
to just relax into and enjoy the stretch without putting yourself in too much
danger. Yoga is partially about exploring your body and your limits and this
posture can be a way to safety explore.
Modification: You may find it hard to sit up straight on the floor, if this is the
case try sitting on a folded blanket or towel to make yourself more
comfortable. This is especially true if you find you knees are sitting way above
your hips.
holding them with your hands, but your hands may be placed in various
positions depending on who teaches you. For our purposes hold your feet but
don't be surprised if you are instructed otherwise. This is also a position you
rarely sit it so it will help stretch certain neglected parts of your body.
This pose not only gives you an excellent stretch, but you will also
most likely be forced to confront your limitations. This pose requires a
combination of stability, effort and flexibility. Because of the open position of
your legs, it gives a big stretch to your groin area which can be difficult for
some. This is a good stretch to try and push through some discomfort and try
to just relax into and enjoy the stretch without putting yourself in too much
danger. Yoga is partially about exploring your body and your limits and this
posture can be a way to safety explore.
Modification: You may find it hard to sit up straight on the floor, if this is the
case try sitting on a folded blanket or towel to make yourself more
comfortable. This is especially true if you find you knees are sitting way above
your hips.
10. Child’s Pose: Balasana
This is one of the most important postures in the yoga world. On your
knees, you will fold your body forward, keeping your legs bent underneath
you. Stretching your arms above your head you will put your palms flat on the
floor as well as your forehead.
One of the most important and probably most famous poses in yoga is
the child's pose. It is one of rest, providing stretch as well as a way to ground
yourself, and it is used by many different exercise experts. Pay attention to
your body. If you are feeling weak or dizzy, or just need a break, this pose is
perfectly acceptable position to move into at any time. In any class you may
move into this position for a break without one needing to be called for.
knees, you will fold your body forward, keeping your legs bent underneath
you. Stretching your arms above your head you will put your palms flat on the
floor as well as your forehead.
One of the most important and probably most famous poses in yoga is
the child's pose. It is one of rest, providing stretch as well as a way to ground
yourself, and it is used by many different exercise experts. Pay attention to
your body. If you are feeling weak or dizzy, or just need a break, this pose is
perfectly acceptable position to move into at any time. In any class you may
move into this position for a break without one needing to be called for.
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