Foundational Yoga Postures to Get You Started
Yoga is a practice that dates back centuries and is a form of exercise that allows you to exercise both your body and your mind. It can help with stress relief, improved posture, and overall better physical and mental health. But starting a yoga routine can be intimidating, especially when there are so many different poses and postures to learn.
To help you get started, here are some foundational yoga postures that are essential to any practice:
Downward Facing Dog (Adho Mukha Svanasana) Foundational Yoga
This pose is an integral part of any yoga practice. It stretches primarily the posterior muscles, strengthens the legs, arms, and core, and also helps with stress. To get into this pose:
- Start by coming onto all fours with your hands and knees on the floor.
- Spread your fingers wide and press your palms into the floor.
- Tuck your toes under and exhale to lift your knees off the floor.
- Draw your shoulder blades onto your back and spread them away from your spine.
- Lengthen your waist and bring your hips up and back.
- Keep your heels lifted off the floor, but don’t worry if they don’t touch the floor yet.
- Hold for five to ten breaths.
Cobra Pose (Bhujangasana)
Cobra Pose is a backbend that helps to open the chest and shoulders, as well as strengthen the back muscles. To get into this pose:
- Start by lying on your belly with your forehead and chin on the ground.
- Bring your hands to the floor next to your ribcage, with your palms flat and your fingertips pointing towards your feet.
- Press your palms into the floor and lift your chest off the ground, keeping your hips and legs on the ground.
- Pull your shoulder blades together and roll your upper arms away from your ears.
- Make sure to keep your chest open and your neck long.
- Hold for five to ten breaths before releasing back down.
Foundational Yoga Child’s Pose (Balasana)
The Child’s Pose is a great resting pose that can help with relaxation and calming the mind. To get into this pose:
- Start by coming onto all fours with your hands and knees on the floor.
- Separate your knees as wide as is comfortable for your hips.
- Bring your toes to the touch, then bring your chest down to rest between your thighs.
- Bring your hands to the floor on either side of your body, then extend your arms out in front of you with your palms facing down.
- Hold for as long as is comfortable, then press back up to come out of the pose.
These three postures are great foundation poses to get you started with your yoga practice. Remember, listen to your body and do what feels comfortable to you. Taking your time to learn the poses correctly is just as important as perfecting them.