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6 Basic Yoga Poses

Want to learn yoga but don't know where to begin? Here are some begginer yoga poses to help you start!

Tadasana - Mountain Pose

This is one of the easiest poses as it's basically standing in one spot and serves as a basis for other sanding poses. Although easy, this pose helps you work your torso and legs.

Follow these steps to achieve this pose:

  1. Stand with your feet slightly apart.

  2. Press your feet into the ground, focusing on al the outer corners of each foot.

  3. Take a deep breath while rolling your shoulders up and back, and release them down so your shoulder blades are resting toward each other, elongating your neck.

  4. Take a few deep breaths.

Uttadasana - Foward Fold Pose

Once you are finished taking deep breaths you may move straight into the next pose.

  1. Inhale and lift up your arms to the sides and then over your head.

  2. Exhale and release your arms downward to the front or side, as you fold your torso over your legs. If it's your first time, slightly bend in your knees, as your hamstrings miight still be cold.

  3. As you relax more into the pose, start to straighten your legs as far as you can. Take advantage of gravity and don't force the fold, it'll come naturally.

  4. You can place your hands on your shins, feet, or the floor to passively lengthen your spine and your hamstrings.

Uttihita Chaturanga Dandasana - Plank Pose

Now you can start aiming towards working all the muscles at the front of your body.

  1. From the last pose move straight into this one by putting your hands flat on the floor and bending your knees as much as needed to do so.

  2. Now step back one leg at a time, until you’re in a high plank position. Always make sure to keep your back straight.

  3. Press down into your hands while keeping you legs parallel, and contract your abdomen.

  4. Take a few deep breaths.

Adho Mukha Svanasana - Downward-Facing Dog

This pose is probably one of the most well-known among people who don't practice yoga and most people don't know how it works. It actually helps elongates your spine and stretches your back leg muscles. It can also release stress, help with headaches, and calm the nervous system.


To achieve this pose:

  1. From the last pose, inhale, push into your hands and lift your hips up and back. Remember to keep a straight spine.

  2. Keep legs straight, and heels flat on the floor. It's acceptable if there's some space between the heels and the ground. If its your first time in this pose, warm up your leg muscles a bit.

  3. Take a few breaths.


Urdhva Mukha Svasana - Upward-Facing Dog

This pose, alike the latter, is very popular and it's beneficial for the a good posture. It can build upper body strength, open the shoulders and chest.


To achieve it you can transition from the last pose:

  1. Inhale and bring hips downward as you push out your chest, moving foward and up. Keep you legs flat against the floor.

  2. Exhale and bring your shoulders back to open up your chest, and bring your shoulder blades down and together.

  3. Look forward, or tip your head back and look up.

  4. Take a few breaths.

Balasana - Child's Pose

After these poses, you can rest and cool down with the Child's Pose. This pose is very present in yoga clases. It helps relax your spine, shoulders, and neck.


To achieve this pose:

  1. From your last pose, take a deep breath. While you exhale, pull your hips back to your heels, and rest your forehead on the floor.

  2. Your arms can be left stretched in front of you or be pulled next to your body with palms facing up.

  3. You can adjust it to your needs.


Yoga is for everyone! Join us and we'll teach you many other poses that will be beneficial to your wellbeing. Start your healthy journey at Yoga Island & Spa.


Class Schedule | Yoga Island & Spa (yogaislandspa.com)


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