10 yoga position to get you started

 

Are you new to yoga and looking to get started on your journey to improved flexibility and mindfulness? Here are 10 essential yoga positions to help you kickstart your practice and reap the benefits of this ancient discipline.

1. Mountain Pose (Tadasana)

Begin by standing tall with your feet together, grounding down through all four corners of your feet. Engage your thigh muscles and lengthen your tailbone towards the floor. Roll your shoulders back and down, with your palms facing forward.

2. Downward Facing Dog (Adho Mukha Svanasana)

Start on your hands and knees, then lift your hips up and back, forming an inverted V shape with your body. Press your hands into the mat and draw your shoulder blades down your back. Keep your heels reaching towards the floor.

3. Child's Pose (Balasana)

From a kneeling position, sit back on your heels and extend your arms forward, lowering your forehead to the mat. Relax your entire body and focus on deep breathing. This pose is great for resting and stretching the back.

4. Warrior I (Virabhadrasana I)

Step one foot forward into a lunge position, with your front knee bent at a 90-degree angle. Square your hips towards the front of the mat and reach your arms overhead. Keep your back leg straight and strong.

5. Tree Pose (Vrksasana)

Shift your weight onto one foot and place the sole of the other foot on the inner thigh or calf of the standing leg. Bring your hands to your heart center or extend them overhead. Find a focal point to help with balance.

6. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Begin on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale as you arch your back and lift your head and tailbone for cow pose, then exhale as you round your spine and tuck your chin for cat pose.

7. Bridge Pose (Setu Bandhasana)

Lie on your back with your knees bent and feet hip-width apart. Press into your feet and lift your hips towards the ceiling, engaging your glutes and thighs. Keep your chin away from your chest and breathe deeply.

8. Seated Forward Bend (Paschimottanasana)

Sit on the floor with your legs extended in front of you. Hinge at the hips to fold forward, reaching towards your feet. Keep your spine long and your chest open. This pose stretches the hamstrings and lower back.

9. Corpse Pose (Savasana)

Lie flat on your back with your arms by your sides and your legs extended. Close your eyes and relax your entire body, allowing yourself to fully surrender and let go. Focus on your breath and enjoy the stillness.

10. Cobra Pose (Bhujangasana)

Start by lying on your stomach with your hands under your shoulders. Inhale as you lift your chest off the mat, keeping your elbows close to your body. Press the tops of your feet into the floor and engage your back muscles.

These 10 foundational yoga poses are a great starting point for beginners looking to establish a regular practice. Remember to listen to your body, breathe deeply, and honor your limitations as you explore the transformative power of yoga.