10 Excellent Basic Yoga Poses for Beginners
1,544 views · Published 7 March 2014 · 1:19 · Indexed 21 September 2026
Channel: WorlTop10 · 2014 · Education
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. • Sit up comfortably on your heels. • Roll your torso forward, bringing your forehead to rest on the bed in front of you. • Lower your chest as close to your knees as you comfortably can, extending your arms in front of you. • Hold the pose and breathe. 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! • Get into downward dog position (palms pressed into mat, feet hip-width apart) and walk feet forward until knees touch your arms. • Bend your elbows, lift heels off floor, and rest knees against the outside of your upper arms. Keep toes on floor, abs engaged and legs pressed against arms. • Hold for 5 to 10 breaths. 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. • Place left knee on the floor near shoulder with left heel by right hip. • Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown). • Keep chest lifted to the wall in front of you, gazing down. • If you're more flexible, bring chest down to floor and extend arms in front of you. • Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes. • Curl right toes under while pressing ball of foot into the floor, pushing through your heel. • Bend knee to floor and release; do 5 reps total, then switch sides and repeat. 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. • Lie facedown on the floor with thumbs directly under shoulders, legs extended with the tops of your feet on the floor. • Tighten your pelvic floor, and tuck hips downward as you squeeze your glutes. • Press shoulders down and away from ears. • Push through your thumbs and index fingers as you raise your chest toward the wall in front of you. • 7. SEATED TWIST- Stretches shoulders, hips, and back; increases circulation; tones abdomen; strengthens obliques. • Sit on the floor with your legs extended. • Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling. • Place left elbow to the outside of right knee and right hand on the floor behind you. • Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute. • Make it easier: Keep bottom leg straight and place both hands on raised knee. If your lower back rounds forward, sit on a folded blanket. 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. • Extend arms out to sides, then bend over your right leg. • Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees. • 5. BRIDGE POSE- The Bridge Pose, or Setu Bandhasana is a simple pose aimed to open your chest and hips and energize the body. • Stretches chest and thighs; extends spine. • Place arms at sides, palms down. Exhale, then press feet into floor as you lift hips. • Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin. Hold for 1 minute. 4. WARRIOR- Warrior Pose I, or Virabhadrasana I, is a focusing and strengthening pose, meant to build a connection, grounding you with the Earth's energy. • 2. DOWNWARD DOG- Start on all fours with hands directly under shoulders, knees under hips. • Walk hands a few inches forward and spread fingers wide, pressing palms into mat. • Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears. Feet should be hip-width apart, knees slightly bent. 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. • Stand tall with feet together, shoulders relaxed, weight evenly distributed through your soles, arms at sides. • Take a deep breath and raise your hands overhead, palms facing each other with arms straight. source-http://www.wonderslist.com/10-excellent-basic-yoga-poses/
