Yoga is a perfect exercise for strengthening, flexibility, and mental wellness. For a new practitioner, beginning with basic yoga postures can enable one to develop a strong base and confidence in yoga practice. Simple postures involve no additional tools and can be executed anywhere.
For students interested in taking yoga practice to a new level, practicing at a studio like Sweatbox Yoga can enable expert guidance and a supportive community.
1. Standing Mount (Tadasana)
Yoga Benefits: Strengthens one’s posture, balance, and awareness
How to Practice
- Keep your hands at your sides and your feet shoulder-width apart
- Step your feet firmly onto the ground and press your thighs together firmly.
- Roll your shoulder blades together and extend your spine out.
- Hold the position and breathe in and out deep.
The base position helps to promote strengthening and positioning for future yoga postures.
2. Child’s Pose (Balasana)
Yoga Benefits: Relaxation, tension ease, and stretching out the lower back.
How to Practice:
- Drop down onto your mat and sit down on your heels.
- Stretch your arms out in front, curving your chest down towards the ground.
- Rest your head on the mat and inhale and exhale deep.
A perfect resting position between postures, Child’s Pose quiets both mind and body.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Yoga Benefits: Stretches shoulder, shoulder blades, and leg, and strengthens arm.
How to Practice:
- Start on all fours with hands shoulder-width apart.
- Flex your toes and press your pelvis towards your head.
- Rest your heels firmly onto the ground and uncoil your neck.
The mild inversion stretch promotes circulation and lessens tension in the upper back.
4. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Yoga Benefits: Strengthens spinal flexibility and corrects posture.
How to Practice:
- Lie in a tabletop position with your hands under your shoulder and your knees under your hips
- Inhale, arch your upper back, and press your chest out (Anchored in Cow Pose).
- Exhale, arch your back and tuck your chin in (Cat Pose).
- Breathe in and out 10–5 times.
The slow spiral motion will ease tension in your back and warm your body.
5. Seated Forward Bend (Paschimottanasana)
Yoga Benefits: Stretches hamstring, spine, and lower back
How to Practice:
- Rest your legs extended in a straight position in front of yourself.
- Inhale, reach your arms up, lengthening your spine.
- Exhale, fold forward, and reach for your toes.
This pose increases flexibility and calms the nervous system.
6. Tree Pose (Vrksasana)
Yoga Benefits: Strengthens leg, improves focus, and balance.
How to Practice:
- Step onto one foot and stand up straight.
- Step your other foot onto your inner calf, or your inner thigh.
- Fold your hands in a prayer position at your heart.
The stance helps in coordination, steadiness, and mental concentration.
7. Cobra Pose (Bhujangasana)
Yoga Benefits: Strengthening of backbone and opening of the upper chest
How to Practice:
- Lie down with your hands placed under your shoulder level
- Pinch your fingers in and press your chest out, with your inwards bending elbows.
- Draw your tummy in and breathe in deep.
Cobra Pose is excellent for relieving back pain and improving posture.
8. Bridge Pose (Setu Bandhasana)
Yoga Benefits: Strengthens Back, glutes, and legs, and opens the chest
How to Practice:
- Lie down with your folded knees and your firmly placed feet resting on the ground.
- Press your feet down and lift your hips towards your ceiling.
- Keep your hands at your sides, with them folded under your body
The position promotes circulation and spinal motion.
9. Butterfly Pose (Baddha Konasana)
Yoga Benefits: Stretches inner thighs, hips, and lower back.
How to Practice:
- Sit with feet together, knees bent outward.
- Hold your ankles and gently press your knees down towards the ground.
- Sit up and breathe deeply.
Butterfly Pose opens and stretches out the hips and releases tension stored in long-standing.
10. Savasana (Corpse Pose)
Yoga Benefits: Relaxes tension, brings awareness, and aids in relaxing
How to Practice:
- Lie down with your hands out at your sides.
- Close your eyes and take slow, deep breaths.
- Make your entire body relaxed and stand perfectly motionless for a matter of seconds.
The final resting position aids in taking in the yoga practice’s positive impact.
Start Your Yoga Journey Today
Practice of these simple yoga postures regularly can make your body flexible, strong, and calm. Home practice and practice in a yoga studio both can make yoga a perfect activity for mental and physical development. For expert guidance and a community of yoga followers, try out Sweatbox Yoga and start your yoga journey today!