10 Excellent Basic Yoga Poses for Beginners
10. Child’s Pose
The child’s pose is a forward bend as well as a resting or restorative pose. The Sanskrit name for the pose is balasana. You can perform the child’s pose to stretch out your lower back between back bends or as a place to recover during a vigorous practice.
9. Crow Pose
Crow pose is super fun, builds lots of strength, focus, balance, and body awareness. Here are a few tips to get into crow with ease. Deep breaths and have fun!
9. Pigeon Pose
Pigeon Pose, or Eka Pada Rajakapotasana, is a pose that energizes the body and is for therapeutic for infertility.
Begin in a full push-up position, palms aligned under shoulders.
8. Cobra pose
The cobra pose, or bhujangasana, is a back bend that stretches muscles on the front of the torso and strengthens your arms and shoulders. The cobra also warms up the torso and you perform the cobra pose as part of the sun salutation sequence at the beginning of a yoga routine.
7. Seated Twist
Stretches shoulders, hips, and back; increases circulation; tones abdomen; strengthens obliques.
6. Triangle Pose
The Triangle Pose, or Trikonasana, is a pose aimed at mobilizing the hips and stretching the torso. It should also open your chest to allow you to breathe deeply.
5. Bridge Pose
The Bridge Pose, or Setu Bandhasana is a simple pose aimed to open your chest and hips and energize the body.
Warrior Pose I, or Virabhadrasana I, is a focusing and strengthening pose, meant to build a connection, grounding you with the Earth’s energy.
o Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.
3. The Butterfly
The posture is named Badhakonasana because of the way it is carried out – both the feet tucked close to the groin, clasped tightly with the hands as though tied or bound together in a particular angle. It is also popularly known as the Butterfly Pose because of the movement of the legs during the posture, giving the appearance of a butterfly flapping its wings. The posture is also sometimes known as the Cobbler Pose as it resembles the sitting position of a cobbler at work.
2. Downward Dog
One of the most widely recognized yoga poses is downward facing dog”, or “adho mukha svanasana”. How to Perform this pose?
1. Mountain Pose
The Mountain Pose, or Tadasana, has you mimic a mountain by standing tall and steady. This is a basic starting pose for many standing poses in yoga.
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