My first yoga mat was something I remember unrolling. It was an incoherent sea of unknown-sounding names and apparently impossible turns. I was stiff and awkward and frankly frightened. I did not have to learn a headstand, I only had to have a solid and basic base. The yoga poses that I was looking to acquire were the most familiar beginner yoga postures- the building blocks of a viable practice.
You have arrived in the right place had you not been where I was. This is the guide that I would have liked to have. I will perform the basic poses that serve as the basis of almost all the yoga sessions. There is a reason why these are the most popular poses: it is not only available, but highly beneficial, and it trains your body on the basic moves of yoga. This is the place we can start.
What Are the Reasons to Start with these Foundational Poses?
At the very beginning, I was tempted to go into glitzy and high-level poses that I saw on social media. Big mistake. I soon realized that yoga is not about what you finally achieve as the end posture but the experience that your body and mind go through to reach the end.
These are the most widespread beginner yoga poses that are aimed at:
Establish a platform of fitness and elasticity.
Enhance body awareness or proprioception.
Educate you to be aligned in order not to hurt.
Relax and coordinate breath and movement.
Instill in you the assurance to attend any entry level course.
Your Ultimate Intensive Guide: 7 Poses to Master.
The following are the poses I made as much of a habit as I could. It is important to remember to move slowly, inhale deeply, and listen to your body most of all.
Mountain Pose (Tadasana)
Do not be misled by its simplicity. Tadasana is the plan of all standing poses.
How I Do It: My feet have my big toes touching and heels a little apart. I pull right through the four corners of my feet, use my thighs, and pulling my belly button. I find myself rolling the shoulders back and down and I stretch my head to the sky. My hands are firm in my sides and palms are turned outwards.
Why It Is Good As Beginner: It will educate me on what good, aligned posture is like. It is a posture of immobility and power, that focuses my mind and then proceeds.
Down Dog (Adho Mukha Svanasana)
This is arguably the most iconic of the yoga poses which is a true workhorse which does it all.
How I Do It: I begin on my knees and hands. I tuck my toes, lift the hips up and back, and as far as my hamstrings will allow, straighten the legs. I squeeze my hands and turn my arms above upside down. I will be aiming to form an inverted V-shape that is long and inverted with my body.
Reason Why It is a Good Workout Routine: It is a gorgeous workout that stretches my hamstrings, calves, and shoulders along with strengthening my arms and core. It is a resting posture in most of the vinyasa practices.
Warrior II (Virabhadrasana II)
Such a position will make me feel strong, balanced, and concentrated like a warrior.
How I Do It: When I am standing, I put my feet far apart. I flex my right foot 90 degrees and flex my left foot 1 or so. I flex my right knee up until it is at the same level with my right ankle, with my shin parallel to the floor. My arms are straight to the floor and my gaze is over my right middle finger. I am lying on my mat with my hips and shoulders open to the long.
Why It Is so Good To Start With: It develops phenomenal leg and butt power, enhances my endurance, and opens my hips and chest. It trains me on how to be stable and ferociously focused.
Triangle Pose (Trikonasana)
A great side-body bend which is simply delightful when you have been sitting all day.
How I Do It: In warrior II with one knee bent (right), I straighten the other (right) leg. I am hanging on the right hip, my right hand to my shin, a block or the floor. I am reaching out to the ceiling with my left arm, and looking at my left thumb. I hold my chest open sideways, and not downwards.
Why It Is Good to Do as a Beginner: It is intense (stretching hamstrings, hips and spine) and makes my legs and obliques stronger. It is also effective in enhancing my balance.
Child’s Pose (Balasana)
This is my refuge in the mat, my secure place to sleep and to sleep again when the need arises.
How I Do It: I sit on my mat, leaning backwards on my heels. I then fold forward, laying my forehead on the mat and throwing forward my arms, or lying them beside my whole body. I give up the whole of my weight to the floor.
Why It Is Good Beginner Friendly: It is a relaxing, rejuvenating workout to my back, hips, and thighs. It is a condoned stop button in any practice and I have come to learn that it is prudent to take it when my body demands relaxation.
Cat-Cow Stretch (Marjaryasana-Bitilasana)
This easy movement was a revolution to my sore back.
How I Do It: I move on my hands and knees in a tabletop position and with my breath. On the inhale, my belly is lowered, the tailbone and the gaze raised in Cow Pose. During an exhale, I bend the spine towards the ceiling and slack my chin towards my chest in Cat Pose.
Why It is Good to Stretch: It renders beauty and warmth to my whole spine. It is the most ideal method of relating breath to motion in a very concrete and gentle manner.
B Bridge Pose (Setu Bandha Sarvangasana)
A light, assisted backbend to revive me and overcome the influence of stooping.
How I Do It: I lie back with my knees bent and the feet flat on the floor hip-width apart. My heels touch within close reach of my fingertips. During an inhalation, I lift my hips with my feet to my ceiling. I make my hands into hands like it can be put behind me and roll my shoulders.
Why It’s Good As a beginner: It tightens my glutes and hamstrings, opens up my chest and hip flexors and is an excellent introduction to the backbends.