Whether you are just beginning or looking to refine your practice, these yoga positions will help you build strength, stability, and confidence. They can also relieve back pain and improve balance.
A gentle backbend that opens the chest and shoulders, while stretching the hip flexors and abdominals. It can also help release tension, stress and anxiety.
1. Warrior II
Warrior II is a dynamic standing pose that requires both physical strength and a focused gaze. This posture strengthens the legs and core, and also opens the hips and shoulders.
The pose stretches the psoas and pectineus muscles in the front leg, while strengthening the quadriceps in the back leg. It also lengthens the triceps and chest. It’s also a powerful breathing exercise.
Some practitioners find that their front knee falls inward, rather than straightening above the ankle, which can cause discomfort. It’s also important to keep the shoulder blades long and away from the ears.
2. Child’s Pose
Whether you’re new to yoga or an experienced practitioner, child’s pose encourages mindfulness and relaxation. This restful posture lengthens the spine, opens the hips, and stretches the shoulders and neck, as well as the quadriceps muscles in the front of the knees.
The arms can be down by your sides, palms up, or extended forward, with palms face up or down—experiment to find what feels best and safest for you.
Some students experience physical discomfort in child’s pose, particularly with a tight back or neck. If this is the case for you, try a different version of the pose or add a bolster to increase comfort.
3. Bridge Pose
Bridge Pose is a classic yoga pose that strengthens the core and offers emotional stability. This stance also enhances focus and mindfulness, making it an important aspect of a well-rounded yoga practice.
To perform Bridge Pose, start by lying on your back with the feet pressed into the floor and hip-width apart. Then, roll the shoulders under the body and either interlace or keep the arms flat with palms facing down to lift your torso off the ground.
The backbend in Bridge Pose opens the chest and helps with digestion by massaging the intestines, promoting healthy metabolism. Bridge Pose is a great posture for relieving back pain, and if you want to make it easier, squeeze a foam block between your knees or thighs to support your back.
4. Camel Pose
Camel Pose (Ustrasana) is an advanced backbend that improves spinal mobility and opens the chest. It also stretches the feet, ankles, hip flexors and abs. It is similar to Bridge and Wheel poses but more challenging.
Beginners should ease into this pose and avoid deepening it too quickly, especially if they have lower back issues. They can practice it with modifications until they gain the necessary flexibility to do it safely.
This posture increases oxygen consumption and helps relieve hernia, a condition where organs are pushed through muscle tissue. It also improves digestion and relieves stress and anxiety.
5. Tree Pose
Tree Pose cultivates balance and a strong core while encouraging yogis to connect with the earth. It also helps improve posture and alignment, which can help alleviate back pain.
Students should avoid placing the raised foot directly against the knee to prevent injury. Instead, students can try putting the foot against the inner thigh or above the knee.
To make the pose more challenging, students can try adding a yoga block between their standing leg and the lifted foot to increase difficulty. They can also try lifting their arms up in a prayer position to strengthen the core and increase stability.
6. Triangle Pose
As the name suggests, this posture resembles a triangle and stretches the calves, hamstrings, outer hips and obliques. It also strengthens the legs and core, and improves balance.
Kirra recommends experimenting with the stance of this pose, to find what works best for you and your legs. Taking too wide a stance can place a lot of stress on the knees and hips, while too narrow a stance may not feel supportive enough.
To practice the pose, start by stepping back with your left foot, and allowing the toes of your back foot to point toward the front corner of the mat. You can add a bit of depth to the posture by squeezing your inner thighs together for stability.
7. Triangle Twist
Parivrtta Trikonasana (Revolved Triangle Pose) is a standing twist that opens the chest and helps improve balance. It also strengthens the lungs and stimulates digestion.
Start in Mountain Pose (Tadasana) with feet hip-width apart and arms by your sides. If this feels too challenging, play with the stance—lengthening or shortening your legs might work better for you.
Bring your right hand to touch the floor at shoulder height. Then, shift your gaze toward your left hand. This pose is an excellent option for beginners, as it builds core strength without any intense twists.