Whether you’re practicing hatha or vinyasa yoga, there are several key poses that most classes incorporate. These positions strengthen the body and promote balance, calmness and focus.
Chaturanga, or the Cobra Pose, is a foundational standing pose that builds basic alignment and body awareness. It also helps to strengthen the arms and wrists.
1. Downward-Facing Dog
Downward-Facing Dog (Adho Mukha Svanasana) strengthens the spine and back, stretches the shoulders and chest, and improves balance and stability. It also boosts energy and encourages good digestion by moving waste through the system.
For those who find Downward-Facing Dog challenging, consider pedaling your feet (also called walking the dog) to take some pressure off the wrists. This variation allows you to enjoy similar benefits while respecting your individual needs.
2. High Lunge
This lateral stretch, also known as Crescent High Lunge or Ashta Chandrasana, improves the function of respiratory and digestive organs. It stretches the hips and groin, opens the chest and strengthens the legs.
This yoga pose is an intermediate level and requires a strong balance, good leg flexibility and strength. It can also help people with back problems. A challenging but rewarding pose!
3. Cat-Cow Pose
Cat-Cow Pose (Marjariasana; Sanskrit: bitilasana) is a simple, fundamental yoga pose that pairs two spinal movements. It helps improve posture by gently flexing and stretching the spine.
Practicing this pose daily helps relieve back pain and reduce stress in the spine, shoulders and neck. It also stimulates the kidneys and adrenal glands, calms the mind, and encourages coordination between the movement of the spine and the breath.
4. Child’s Pose
Child’s Pose, or Balasana in Sanskrit, is a restorative pose that promotes serenity and relaxation. It also helps relieve stress, headaches and fatigue.
It stretches and strengthens the hips, knees, ankles and quadriceps muscles. It also massages the abdominal organs, promoting digestion. It is a great pose to perform before bedtime or at the beginning of your yoga session. It can also be used as a transitional pose between other more difficult poses.
5. Warrior II
Warrior II is a foundational yoga pose that strengthens multiple muscles and promotes balance. This pose requires strength from the front leg quadriceps, hamstrings, and glutes to support the bent knee. It also builds shoulder and arm strength when held for longer periods.
Students who struggle with this pose can try practicing it against a wall to reduce the amount of balance required. They can also place a block between their front knee and ankle to keep the knee aligned.
6. Warrior III
Warrior III (Virabhadrasana III) is a balance pose that strengthens muscles in the standing leg, core, and back. Be careful not to overarch the back, which can cause strain and injury.
A well-aligned Virabhadrasana III improves leg, foot and core strength while enhancing balance and body awareness. If balancing in this pose is difficult for students, encourage them to use a wall or chair to support them.
7. Cobra Pose
Cobra pose, or Bhujangasana, strengthens the neck, upper back, and core. It also builds endurance in the hips and thighs. It is a milder backbend than upward-facing dog and allows the weight of the body to be evenly distributed throughout the pose, instead of placing too much pressure on the low back.
Cobra pose can be modified to accommodate various levels of strength and flexibility. Try twisted or baby cobra to add variation.
8. Tree Pose
Vrksasana, as it’s commonly known in yoga, is a standing balance pose that challenges your balance, stability and focus. It strengthens your legs and core.
It helps improve posture and balance—both on and off the mat. It also enhances neuromuscular coordination, a benefit that can carry over to other physical activities. It’s a great pose for beginners to practice. However, be sure to avoid putting excess pressure on your knees.
10. Warrior V
Warrior V is one of the most beautiful and graceful poses that yoga offers. Its benefits include activating and developing muscles in the legs, core, and arms. It can also help relieve stress and tension.
It embodies the qualities of strength, courage, and determination, encouraging individuals to take on challenges in life and on the mat. It strengthens the body while improving balance and posture.