Yoga is a great way to relax, stretch, and increase your strength. But with so many different postures and variations, it can be hard to know where to start. To help you out, we’ve put together a list of the 12 basic yoga postures that provide a solid foundation for your practice. Keep reading to learn more!
Mountain Pose (Tadasana)
Mountain Pose, or Tadasana, is one of the most fundamental yoga postures. It is a standing pose that helps to both strengthen and stretch the body. It provides a sense of balance and stability and helps to improve posture. The pose can also be used to help focus the mind and to promote mindfulness. Mountain pose is the perfect starting point for any yoga practice and can be used to transition between other postures. By taking a few moments in Mountain Pose, practitioners can take the time to come into alignment before moving onto their next pose.
Downward Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog (Adho Mukha Svanasana) is one of the 12 basic yoga postures, and is a great way to open up the shoulders and chest. This pose can be challenging for beginners, as it involves many core muscles and requires stability and balance. To get into the pose, start in a tabletop position on your hands and knees and then lift your hips up and back, straightening your arms and legs. Make sure to keep your shoulders and hips in line with each other and keep your abs engaged to prevent arching in the lower back. Focus on taking deep breaths and hold this pose for five breaths before releasing. This pose is an excellent way to open up the entire body while also building strength.
Cobra Pose (Bhujangasana)
Cobra pose is one of the 12 basic yoga postures and is a fantastic choice for both beginners and experienced yogis alike. Bhujangasana is an effective way to strengthen and open the chest, back, and shoulders as well as counteracting any negative effects of sitting for long periods of time. To practice cobra pose, lay on your stomach with your legs extended behind you. Place your palms flat on the mat under your shoulders, then press them into the ground as you lift your chest off the mat. Keep your elbows close to your body as you arch your back and look up to the ceiling. Hold the pose for 5-10 breaths, then slowly lower back to the mat.
Child's Pose (Balasana)
After the Cat Pose, the next pose in the 12 basic yoga postures is Child's Pose (Balasana). It is a resting pose that helps to alleviate stress and fatigue in the back and neck. Child’s Pose is commonly used in the beginning of a yoga practice to give practitioners time to relax, settle down, and become present. It stretches the lower back, hips, and thighs. It also helps to lengthen the spine, stretch out the abdominal muscles, and realign the body. Practitioners should remember to keep their shoulders relaxed while in this pose and focus on deep breathing.
Cat Pose (Marjaryasana)
Cat Pose (Marjaryasana) is a gentle stretching posture that is done on all fours and looks like a cat stretching its body. This pose helps to open up the spine, chest and hips. It can also help to relieve tension in the back and neck and can be used as a warm-up or cool-down in any yoga practice. The Cat Pose is a great way to begin your practice or to wind down after a more vigorous practice. It helps to improve circulation, balance and flexibility as well as release tension in the body.
Standing Forward Bend (Uttanasana)
The next asana is Uttanasana, also known as Standing Forward Bend. This asana stretches the entire back of the body from the top of the head to the heels. It also helps to release tension in the neck and shoulders, while promoting calmness and clarity of mind. In this pose, you should focus on keeping your chest broad while keeping your knees slightly bent to protect your lower back. When done correctly, this pose can help to reduce stress and fatigue, while calming and restoring the body at the same time.
Warrior I (Virabhadrasana I)
The next pose to consider in the 12 basic yoga postures is Warrior I, or Virabhadrasana I. This pose is an energizing posture that stretches the legs, ankles, and feet while strengthening the entire body. It opens up the chest and lungs, improving breathing and circulation, while stretching the hips and thighs. Warrior I can also help to improve balance and coordination while helping to build strength. It can be a great pose to practice during any time of day but is especially beneficial when practiced in the morning to help wake up your body and mind.
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