Yoga poses significantly improve our strength, balance and flexibility. As we practice through these ten essential poses, we can find a deeper connection to ourselves and the world around us.
Downward Facing Dog (Adho Mukha Svanasana)
Downward facing dog is the most well known yoga pose. As you begin your yoga practice, it may be the first pose that you learn and can be done quite often during your practice, especially when practicing sun salutations.
Downward facing dog stretches the calves and hamstrings, it lengthens the spine and opens up the shoulders. It also calms the mind and relieves stress.
Downward facing dog is done by starting on your hands and knees with your wrists under your shoulders and your knees under your hips. When you are set, you will lift your hips and back while straightening your arms and legs to form an inverted V shape. Press your hands firmly into the mat and relax your neck and head.
Plank Pose (Phalakasana)
Plank pose tones and strengthens the entire body while developing core strength. It also prepares us for other arm balance postures. Plank pose strengthens the abdominal muscles and works the shoulders, arms and back. It also improves posture and builds a strong core.
To do plank pose, start with your body in a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Engage your core muscles (abdominal, back and pelvis muscles) and hold the pose for 30 seconds to a minute while breathing deeply.
Tree Pose (Vrksasana)
Tree pose strengthens the legs and core by opening up the hips while stretching the groin and inner thighs. This pose strengthens the legs and ankles while improving coordination and balance. It also promotes focus and concentration.
To do tree pose, start by standing with your feet hip width distance apart and move your arms to your sides. Then you shift your weight onto your left foot and place the sole of your right foot on your inner left thigh, with your toes pointed toward the ground. Bring your hands together in a prayer pose in front of your chest or move your arms so that your hands are over your head. Focus on a point with your eyes and stay in the pose for 30 seconds to a minute before switching sides.
Seated Forward Bend (Paschimottanasana)
This posture offers a deep stretch across the entire back, hamstrings, and shoulders. Seated forward bend promotes relaxation of both the mind and the body, easing stress and promoting flexibility.
Begin by sitting on the floor with your legs extended in front of you, maintaining a straight and upright spine. Inhale deeply, elongating the spine, then exhale as you gently fold forward from the hips, reaching towards your feet or shins while keeping the spine lengthened. Allow your neck and shoulders to relax, breathing deeply into the stretch. Hold this pose for 30 seconds to a minute, feeling the gradual release of tension in the back and hamstrings.
Child’s pose (Balasana)
Child’s pose stretches the back muscles around the hips. It is a gentle resting yoga pose that can calm the mind and relieve tension in the back, neck and shoulders. The pose is used as a resting pose between more challenging poses.
To get into child’s pose, start with your hands and knees on the mat with your big toes touching and knees spread apart. Sit back on your heels and lower your forehead to the mat. Next, extend your arms in front of you or rest them by your sides. Close your eyes and allow your body to relax.
Mountain pose (Tadasana)
Although mountain pose can look very simple, your muscles are strong and active during the pose.
To do this pose, stand straight and engage your thighs. Lift through the arches in your feet and roll your shoulders back, which will open your chest. As you place your arms alongside your body, face your palms forward. Take deep breaths and exhale tension.
Warrior 1 (Virabhadrasana I):
Warrior 1 pose cultivates concentration and strength from within. This posture extends the anterior side of the body, stimulating flexibility in the legs, core, and back muscles.
To get into the pose, stand on your mat with your feet together. Step one foot back, keeping it at a 45-degree angle. Bend your right knee, and keep it stacked over your ankle as you ground through the outer edge of your back foot. Inhale and lift your arms overhead with your palms facing each other, and gaze forward.
Warrior 2 (Virabhadrasana II):
Warrior 2 pose is a pose that is practiced to energize the body and mind and increase concentration.
To do this pose, transition from warrior 1 to warrior 2. This is done by maintaining the bend in your front knee and extending your arms parallel to the ground, reaching in opposite directions. Place your gaze over your front fingertips. Root down through the outer edge of your back foot, while opening your chest and heart.
Cat-Cow Pose (Marjaryasana-Bitilasana):
Cat-cow pose is a gentle flow between 2 poses that brings flexibility to the spine while releasing emotions.
Begin on your hands and knees and place your wrists under your shoulders and knees under your hips. Arch your back as you inhale and drop your belly toward the ground while lifting your gaze and tailbone toward the sky (cow pose). Then exhale as you round your spine, tucking your chin to your chest and drawing your stomach toward your spine (cat pose). Alternate between the 2 poses, synching your breath with the pose.
Savasana (Corpse pose):
Savasana is the final pose of a yoga practice and the main pose of relaxation.
Lie down with your back on the mat, and allow your arms and legs to fall open with your palms facing up. Close your eyes and release any tension that your body is holding. Allow the earth to support your body as you melt into your mat.
