There are many different positions that yoga students can perform. These vary in difficulty, but all of them help increase strength and flexibility.
One of the most important poses for a beginner is Warrior I. This pose challenges balance and hip flexibility. It also helps to strengthen the back and arms.
Mountain Pose
The foundation for all other yoga postures, Mountain Pose (also known as Tadasana) is a pose that balances the body and awakens the breath-body awareness. Stand with your feet parallel, the bases of your big toes touching and your heels slightly apart. Let your arms relax alongside the body, palms facing forward. If balancing is challenging, you can keep your hands together in Anjali Mudra or Reverse Prayer Position behind your back.
Mountain Pose may not seem like much, but it’s actually a pose that helps improve posture and balance by strengthening muscles throughout the upper body. As you continue to practice, the alignment and focus you learn in this pose carry over to seated, supine and inverted poses as well. It also enhances your ability to recognize and correct imbalances in the body before injury occurs.
Downward-Facing Dog
Downward-Facing Dog is the most recognized posture in yoga. It is a staple in all types of classes from beginners to advanced yogis.
Often considered one of the most challenging poses for new students, this pose can require time and practice to learn correctly. When performed properly, it strengthens the arms and shoulders while releasing the back and neck.
This posture also stretches the hamstrings, torso, arches, hands and spine. It is known to relieve headaches, reduce back pain and help improve posture.
This pose is not recommended for people with wrist or shoulder injuries. To modify the pose for those with wrist problems, place a block underneath your hand to help distribute weight more evenly. This will provide more support and allow for a longer duration of the pose.
Child’s Pose
Child’s Pose, also known as Balasana, is a restorative forward bending pose that stretches the hips, thighs and ankles. It also relaxes the front of the body and calms the mind.
To enter the lateral child’s pose, start on all fours and then move your knees wider than hip-width apart. Walk your hands in front of you, and then move your torso so that it lines up with your right knee.
To support this pose, a rolled blanket or a yoga block can be used under the head and neck. Avoid this pose if you have shoulder, back or knee injuries. If you’re pregnant, consider spreading your legs wider and supporting yourself with a bolster under your torso. This prevents the lower back from compressing onto the thighs.
Tree Pose
Tree Pose, or Vrksasana, is a challenging balancing yoga pose that strengthens your core and improves your posture. It also helps you feel grounded and stable in a way that is reminiscent of the yogic principle of satya, or truthfulness.
To perform the pose, start with Mountain Pose and then lift your right foot off the floor so that its sole rests on the inner thigh of your left leg. You can modify the position by placing a folded towel between your foot and inner thigh if necessary to achieve a firmer balance.
Practice this posture regularly to build a strong, balanced body and enhance your sense of grounding. Imagine yourself in a grove of trees, embodying their calm, rooted presence. Then stretch your arms like branches reaching toward the sun.
Forward Fold
A great stretch for the thighs and spine, this forward fold stimulates digestion and calms the mind. It can also relieve back pain and strengthen the muscles that support the lower spine.
The challenge in this pose is that it’s easy to go too far into the posture, causing strain on the lower back and the hamstrings. It’s best to experiment with the lengthening of the torso in this pose and work on finding an even curve for the lumbar spine.
A good way to improve this pose is by doing a low lunge or half splits pose with the feet spread wide enough for you to create a space to fold forward. This helps improve flexibility in the hip flexors which can limit your ability to fold.