Although yoga was introduced to the West at the end of the 19th century and exploded in popularity around the 60s of the 20th century, it wasn’t until the 90s of the 20th century that yoga gained a foothold among the mainstream fitness crowd. But even though some kind of yoga practice can be found in almost every gym, park, and home in the United States these days, some people are still reluctant to try it. So, we thought it might be helpful to share some basic yoga poses that are very easy to grasp to help you blend in with your yoga mat and get some of the benefits that yoga practice can bring.
First, a Little Pep Talk
Let’s be honest. It’s true. Yoga is for everyone. So, if there’s something in your mind holding you back, let’s take a look. Are you shy and don’t know how you can stand out from a crowd of devout yoga enthusiasts? Worried that your friends will point fingers and laugh at you? Do you think you need at least one Sanskrit tattoo? Wrong!
First of all, you may not be as strange as you think. Have you ever done a plank at the gym to work your core? Plank is a yoga pose, so you already have some experience. Bumper your fists!
Even if you’ve never done a plank or any yoga pose, yoga requires focus (and a bit of flexibility), so everyone in the yoga class will be busy focusing on their own yoga practice and won’t care about your yoga practice, including your friends. While there may be a lot of students rocking their bodies on the floor, they are part of the yogis from all walks of life.
In addition, one of the great features of yoga is philosophy, which includes non-judgment. Yoga sequences are a safe place to explore the body and build mind-body awareness. Sometimes, the most important aspect of a fitness program is learning how to make it your own. This is how yoga can be a great addition to your personal workout routine.
The most common concerns we hear are “I’m not flexible enough,” or “I’m not feeling comfortable,” and “I’m not good at yoga.” We may all admit that when we first started practicing yoga, we weren’t good at many things. But it’s a good idea to keep trying. Yoga is a practice (with a myriad of benefits), and it is not set in stone. So, go ahead, put on comfortable clothes, lie down on the floor, and let’s get started doing some basic yoga poses!
But First, Let’s Take a Moment To… Breathe.
Many “yoga fits-” articles skip straight to beginner yoga poses, simple yoga poses, or best yoga poses, while ignoring the most important part of yoga: breathing. So let us introduce you to the life force behind all yoga poses, and the part that is most beneficial for the whole body – breathing. Sit on the floor in good posture (shoulders back, spine straight, head looking straight ahead), kneeling or lying on your back – in the way that is most comfortable for you. Take a deep breath through your nose and fill your lungs with air from all directions – ribs, chest, shoulder blades, abdomen, back. Exhale through your nose to allow your abdomen to contract and your ribs to close. You can also place your right hand on your heart and your left hand on your belly and watch them move while you take another deep breath and slowly exhale that deep breath while making the sound of the waves. Hold this position for a few minutes. This is known as the ujjayi breathing method.
Relaxed Posture (Sukhasana)
If you’re new to yoga, this pose is the best place to start – but don’t let the name fool you! If you’re not used to sitting on the floor with your legs crossed, you’ll be surprised to learn that even just a few minutes of doing it requires a lot of hip flexibility and back strength. If you notice tension in your hips or leg muscles, try sitting on a yoga block, pillow, or blanket to relieve it. Cross your legs and gently place your feet and little toes on the ground. Turn your shoulders back, lift your chest, stretch your torso and lengthen your spine. Extend each arm to your chest and bring your palms together so that your elbows are pointing towards the ground. This pose is called the “heart center”. Once you’ve found a comfortable position, focus on the rhythm of your breathing and control your breathing.
Children’s Pose
In terms of simple yoga poses, this is an indispensable pose in yoga practice. Start in a tabletop position (hands on your knees) with your feet and big toes together and your knees open towards the edge of the yoga mat. Move your hips back down and place them above your heels. Stretch your spine and stretch each arm forward, pressing your palms and fingertips against the ground. You will now bend forward with your upper body and torso above your lower body, your knees close to your armpits, and your hips resting on your heels. Extend your arms and touch your forehead to the mat on the floor, or place each arm at your side. You can close your eyes. If you have lower back pain, keep your knees close to the floor. This is your “basic” pose. In most yoga classes, your yoga instructor will invite you back to the floor for baby pose when you need a break, which is a very good idea. It’s a great place to realign your breath and a great way to restart…… Especially for beginners. It’s one of the best rest poses ever, with incredible restorative benefits and gentle stretching of the muscles in the lower back, hips, thighs, and knees.
Downward Facing Dog
This simple pose is the inverted “V” shape you often see. Start in a tabletop position with your hands shoulder-width apart and your knees and feet hip-width apart. Bend your toes down, lift your hips and lower your heels (heels don’t need to touch the floor). Now you will be in a forward bend position, with your hands and feet touching the floor. Relax your knees. Stretch your chest towards your thighs and relax your neck and head. Pull your shoulders away from your ears. Take care to make your spine feel elongated. Inhale, lift your hips, exhale with your heels facing the floor and your body lower. If you prefer, you can alternately bend your left and right knees and push your feet out a few times. Inhale and exhale through your nose. Try to distribute your body weight evenly, from your feet to your hands, so that you don’t put pressure on your wrists. This stretches your calves, hamstrings, hands, and arches. It can even help you relax. If you find it difficult to keep your legs straight in this pose, try placing a yoga block under each hand to help.
Cobra
Simple yoga poses don’t get any simpler than this. Lie on your stomach and lift your chin. Place your hands on the mat under your shoulders with your elbows pointing vertically towards the sky. Pull your legs and inner thighs together. Press firmly on the instep while tightening your abs and getting your chest and chin off the mat. The hands should not be weighted or only a little heavier. Consider stretching your chest and torso forward to help you lift. Lift only to a height that feels comfortable. This stretches and strengthens your lower back and tightens your hips. When you’re struggling to build strength, Cobra Pose is a great alternative to Upper Dog Pose. Don’t be shy about trying this alternative pose and ask your instructor about how to practice it.
Warrior 2
This is one of our two standing poses, and while it’s not one of the advanced poses, there’s a lot to this pose. Stand on top of the yoga mat. Place your left foot back on the floor in a lunge position, keeping your right foot in place, pointing forward, and your right knee above your right ankle. Rotate your left heel down on the floor at a 45-degree angle (toes are diagonally aligned). Rotate your right hip to the left to open your pelvis to the side. The right heel is in line with the arch of the left foot. Arms straight, shoulder-height, parallel to the floor, palms down, shoulders relaxed. Gaze at the right hand. Hold and breathe. When you’re ready, return to the top of the mat. Repeat on the other side. Warrior 2 is the most common warrior pose and is the foundation of many yoga sequences. As you can feel it, this pose will stretch your groin and thigh area and open up your chest and lungs.
Bonus: Tree Pose
Our final standing pose is the Tree Pose, which is an advanced step in the Mountain Pose. It’s also a primary balance pose (but not an easy one!). It provides a good foundation before moving on to other balance poses. Start with Mountain Pose (Mountain Pose is a basic yoga pose in which you stand on the floor with your feet together and your arms on top of your head and directly on your shoulders. Place your palms down and face your heart in a prayerful position. Firmly sink your right foot into the ground and straighten your body. Bend your left knee forward, then to the side. The left thigh will reach the ceiling. Place the sole of your left foot on the inside of your calf or help lift it (grab your ankle with your hand) to the inner thigh. Your foot should never be pressed directly against the knee joint. The soles of your feet are above or below your knees. Using the strength of the inner thighs and soles of the feet, stand taller and root with the standing legs. You should feel as if someone has pulled a rope out of the floor and through your right foot, thigh, spine, and all the way to the top of your head. If you want to try to concentrate your energy there, you can place your right hand on your heart and your left hand on your heart, or you can stretch your arms upwards or do a reverse namaste with your hands in a prayer between your shoulder blades. The most important part of maintaining balance is remembering to breathe! (Even if you fall to the ground.) The benefits of Tree Pose are improved balance and increased leg strength.
We can introduce dozens of other beginner poses, such as the Cow Pose, which is an excellent component of any warm-up exercise and a great pose to stretch your abdominal muscles after a core workout; padangusthasana, straightening the right thigh or left thigh while placing the other foot on the floor, this is another balancing pose that really strengthens the hip flexors; Shavasana, the pose that everyone looks forward to because you can lie flat and relax at the end of the course; There are also complete yoga workouts that will strengthen your upper body, lower body, whole body! But these are good starting points because they are the basis for more poses and sequences.
Note: Sometimes, it can be difficult to hold the yoga pose for as long as the yoga instructor specifies. (This is true for beginners and experts alike.) Just remember to keep your breathing steady, and if you shake, try again.
