Master Essential Yoga Poses for Holistic Well-being

If you are new to yoga, it is better to get comfortable with some basic yoga poses. Wear comfortable clothes during practice. It is great to invest in a yoga mat to make a strong commitment to yoga. You can create your own yoga space by rolling out your mat. Make a realistic commitment on how much time you can dedicate and stick to it.

8 Basic Yoga Poses

Slowly and gradually begin your yoga journey. Start with some basic poses that will help you to prepare for more advanced practice. Only your practice can progress your journey, stay consistent and stay motivated.

   1. Tadasana or Mountain Pose

It is a pose to stand erect and relaxed. Exhale all your tension out and release all the parts of your body. With slow and deep breath let your body open up.  

This pose connects you with both earth and sky. Stand steady like a mountain, feel alive from inside and respond to every breath.

   2. Adho Mukha Svanasana or Downward-facing dog

This pose helps to stretch and strengthen the whole body. It can be a little stressful in the beginning but with practice, you will achieve the flexibility.

Start with an easy puppy pose on all your fours, with knees and feet apart. Slowly straighten the legs, raise your hips and stretch all parts of your body. Try to stretch your heels to the ground, hold for 8 to 10 breaths. End with child pose, release your shoulders and wrists.

   3. Virabhadrasana or Warrior Pose

This pose strengthens the arms and legs. It improves body balance also releases stress. This pose presents independence and fearlessness.

Stand with your legs apart. Take a step with your left foot, and bend your knee at 90 degrees. Extend the arms to make them parallel to the floor. The left foot should face forwards with right foot perpendicular to left foot. The left arm and head both should point forward that is towards your left side and right arm points towards backward. Take steady breaths and repeat on the right side.

  4. Trikonasana or Triangle Pose

This posture stretches the sides of your body, strengthens the legs and tones the entire body.

Start with warrior pose, straighten your legs and with your left-hand reach towards the left ground. Gaze upwards and stay for 8 to 10 breaths. Stand up and repeat on the other side. Stay aware and let the rays of energy pass through your body.

    5. Setu Bandhasana or Bridge Pose

It is a good stretch for beginners that strengthen your back. It expands your upper front and tones your arms and shoulders.

Lie down on your back with your knees bent up. Keep your knees and feet, hip-width apart. Lift your chest towards the chin and stretch the knees away from you. Hold for 5 to 10 breaths, then lower your hips down and relax. Repeat this two times.

   6. Biralasana or cat pose

This pose creates awareness for the whole length of the spine. Move slowly and practice with patience. It also improves digestion and gives a gentle belly massage.

Start with the tabletop position with knees below your hips. Inhale making your body concave, gaze upwards keeping your back and neck long. Exhale to round your spine and release your head down. Keep your knees and shoulders apart. Repeat this pose 10 times and try to curve deeper each time.

    7. Balasana or Child Pose

Child pose is a resting pose that relaxes your body and mind. Sit down on your heels, keep your knees together. Rest your forehead on the floor and close your eyes. Enjoy the release of all stress with a soothing massage of your belly.

    8. Savasana or Corpse Pose

This is the final relaxation pose of your body. It is always advised to end your yoga practice with this pose to absorb the effects of your yoga practice.

Lie down in savasana with legs apart and arms on your side. Close your eyes and become aware of the inner side. Relax with every breath and consciously release each muscle. Let your body attain the deep relaxation and stay for 10 to 15 mins. This pose refreshes your body and mind.

Yoga let you discover body and mind, it is not about how much time you spend on the mat but how you spend the whole day outside the mat. Yoga helps you to connect with purity and improves your focus. Have a joyful yoga journey.