Whether you’re new to yoga or an experienced practitioner, learning these fundamental poses will help you build foundational alignment skills. They also strengthen the muscles in the arms, back and hips.
Legs-Up-the-Wall Pose helps lengthen the body from the feet to the fingertips. It also encourages balance and body awareness.
Downward-Facing Dog
Downward-Facing Dog, or Adho Mukha Svanasana, is one of the most familiar postures in yoga. It helps you stretch the back of your body, including the heels, calves, hamstrings and spine, while strengthening your arms, shoulders and wrists.
It also helps you develop balance and a sense of calmness and stability. It also stimulates the circulation of blood and lymph throughout the entire body, releasing toxins.
Start with your legs hip-width apart. If you have tight hamstrings, it is fine not to push your heels to the floor. To come out of the pose, bend your knees and come to Child’s Pose or rest in Balasana.
Chaturanga
Chaturanga, also known as low plank, is a crucial part of many Vinyasa-style yoga practices such as Sun Salutations. When performed correctly, the body resembles a staff (chatur=four, danda=staff of support) and this pose is a powerful strength builder for the arms, shoulders, core and wrists. However, when this posture is practiced with improper alignment, it can cause shoulder injuries over time.
Ensure that the elbows stay hugged close to the body rather than splaying outward to avoid the shoulders collapsing toward the mat. If you’re not strong enough to perform the full pose, lower onto the knees to create Half Chaturanga. Locust Pose and High Plank are great alternatives to this pose.
Warrior II
Warrior II is one of the most common postures in yoga and it strengthens the legs, hips, chest and core. It can also help to increase balance and endurance.
Some teachers may suggest that the front knee bends to a 90 degree angle or is parallel to the mat but this will vary depending on individual body type and strength. Aim to bring the thigh directly above and in front of the ankle rather than out in front of the leg.
The back arm wraps around under the front arm and the back of the hands touch to create a stretch across the top and back of the shoulders.
Triangle Pose
Often used in sequence with other standing poses, Triangle Pose (also known as Parivrtta Trikonasana) stretches and strengthens the front leg hamstrings, knees, hips and groin hamstrings, and the back leg gastrocnemius and soleus muscles. It also stretches the chest, shoulders and spine.
When teaching this posture, you should encourage students to keep the upper body parallel to the floor and avoid rounding the neck. This error may result in pain or injury, especially for older students and pregnant women. A chin tuck is also an effective modification to help stabilize the neck and prevent this common mistake.
Forward Fold
Forward folds, such as Uttanasana (Standing Forward Fold), stretch the entire back of the body and open the hamstrings. Tightness of the hamstrings can contribute to lower back pain, so opening them is particularly beneficial.
It’s common to see yogis in class pretzeling into a standing forward fold or relaxing their trunk onto their legs in Seated Forward Bend (Paschimottanasana). However, performing a good forward fold is more than just falling over! The goal is to lengthen the spine and not rely on gravity to fold over the knees. This requires the body to be ready and prepared for the stretch. This is often a process of patience and time.
Legs-Up-the-Wall Pose
You don’t have to be a yoga die-hard to reap the benefits of Legs-Up-the-Wall Pose (viparita karani). This restorative pose is calming, improves circulation (both lymphatic and venous), and helps relieve swollen feet and ankles.
This pose also reduces stress by activating the parasympathetic nervous system, which calms the “fight or flight” response associated with high levels of anxiety and tension. This is a great pose to do after a strenuous workout or right before bed.
You can do this pose with or without a bolster. A rolled up yoga mat or folded blanket can be used as a prop to help you stay comfortable.