The poses of yoga are a powerful combination that strengthens and tones the body while improving spinal flexibility. This beginner routine is simple enough for most people to perform, even with limited mobility.
This pose stretches the legs, thigh muscles and back while preparing the body for more challenging poses. Lie down on your back, with your knees bent and feet flat on the floor.
Adho Mukha Svanasana
This is a classic yoga pose that many beginners learn as part of Sun Salutations. It builds strength and flexibility, decompresses the spine, and energises the body and mind.
The posture is suitable for most individuals, including beginner practitioners and those with mild back and shoulder injuries. However, those with high blood pressure should avoid the pose.
Practicing the pose regularly can help individuals achieve its full range of benefits. To enhance the practice, instructors can encourage students to coordinate movements with breaths and focus on creating space between the shoulders to promote stability in the pose. They can also encourage students to draw a parallel between the stability required in the pose and the stability required in daily life.
Easy Pose
Easy Pose, or Sukhasana, is the basic seated posture. It is the foundation for all other poses in yoga because it creates a strong core and lengthens the spine. It also helps improve digestion and relieves lower back pain.
The graceful interlocking of the hands in this pose can be used as a centering meditation. It’s ideal for people who spend long periods of time seated and moving their hands, such as typists or musicians, hairdressers or stylists, gardeners, chefs or cooks, and athletes.
To perform this pose, start by sitting in Dandasana (Staff Pose). Sit with a wide stance and cross your legs, slipping each foot under the opposite knee.
Chaturanga Dandasana
Chaturanga Dandasana, or Four-Limbed Staff Pose, is an essential pose for a yoga workout. It helps build shoulder, arm and core strength. It also is a foundational move that can be included in many flows.
However, this posture can be risky if not done with proper form. Incorrect practice can lead to shoulder or wrist injuries. To help avoid injury, it is recommended that beginners try this pose with the assistance of props or use a modified version. For example, you can do Half-Chaturanga where you lower your body halfway down. This will allow you to build strength and ensure your alignment is safe for the full pose.
Extended Triangle Pose
This standing yoga pose (also called Utthita Trikonasana) strengthens the legs and opens the chest and pelvic area. It is believed to relieve the symptoms of menopause, sciatica and osteoporosis.
It also stimulates the core muscles and the back leg gastrocnemius muscle. This combination of strength and flexibility makes Extended Triangle Pose a powerful foundational pose.
If bending at the knee is uncomfortable, place a block under your hand. Otherwise, keep your hands on the shin or thigh to provide leverage and support for your body. Keep your head looking up toward your fingertips or lower to your sternum if that is more comfortable for the neck.
Setu Bandha Sarvangasana
Bridge Pose (Setu Bandha Sarvangasana) is a powerful backbend that can be practiced dynamically or restoratively. It stimulates the muladhara, visuddha and anahata chakras, improving communication and expression, while calming and healing the heart.
It also strengthens the hamstrings, quadriceps and gluteus maximus muscles, while relieving lower back pain and improving digestion. It’s not recommended for people with herniated discs, severe osteoporosis or high blood pressure.
Start by lying down with your knees bent and feet flat on the mat, hip-width apart. Place a block between your feet and another between your thighs to help keep your knees from turning out. Then lift your hips and engage your core.
Downward-Facing Dog
Downward-facing dog (adho mukha svanasana) is one of the most recognized yoga poses. It is a powerful full body pose that strengthens the arms, shoulders, back, and legs. It also promotes balance and stability.
It stretches the chest and lungs, helps with depression, alleviates headaches, reopens the nasal passages, reduces anxiety, and stimulates the Manipura and Ajna chakras. This pose is also a great workout for the core, especially the external oblique abdominal muscles.
Students with weak ankles, wrists or shoulders should try a less intense version of this pose called puppy pose. This pose will still open the shoulders, spine, and back without placing too much pressure on the wrists.