If you are new to yoga, there are certain postures that are essential for you to learn so you can feel comfortable in a class or practicing on your own at home.
With over 300 positions in the physical yoga practice (asana), it can be overwhelming to know where to start. So here are our top 10 poses to start you off on the right path. Also, you can do each one of these for 5-10 breaths, which is a great beginner’s daily yoga program.
Before we jump in, if your new to yoga, are based in or around Marbella and would like to take a private yoga class where you will have a personalized practice and assistance in the correct alignment and technique, emails us at firstname.lastname@example.org for more information.
1. Mountain Pose
Mountain Pose is the base for all standing poses. It gives you a sense of how to ground in to your feet and lengthen your body. Mountain pose may seem like "simply standing," but there is a lot going on in this pose.
2. Downward Facing Dog
Downward Dog is used in most yoga practices and yoga classes as it stretches and strengthens the entire body. We like to say, “a down dog a day keeps the doctor away.” :)
Plank teaches us how to balance on our hands while using the entire body to support us. It is a great way to strengthen the abdominals, and learn to use the breath to help us stay in a challenging pose. Note, be sure to always warm up our wrists before your practice.
Triangle is a wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen the legs and tone the entire body.
Tree is an awesome standing balance for beginners to improve focus and balance.
6. Warrior 1
Warrior poses are essential for building strength and stamina in a yoga practice. It stretches the hips and thighs while building strength in the entire lower body and core. Warrior 1 is a gentle backbend; and a great pose for stretching open the front body (quads and hip flexors) while strengthening the legs, hips, buttocks, core and upper body.
7. Warrior 2
Warrior 2 is an external hip opener and opens up the inner thighs and groin. It's a good starting point for many side postures including triangle, extended angle and half-moon balance.
8. Seated Forward Fold
It’s important to incorporate a forward fold in yoga practice to stretch the hamstrings, lower and upper back and sides.
9. Bridge Pose
A counter pose to a forward bend is a back bend. Bridge is a good beginner’s back bend that stretches the front body and strengthens the back body.
10. Child’s Pose
Everyone needs a good resting pose and Child’s pose is an awesome one not just for beginners but for yoga practitioners of all levels. It’s good to learn child’s pose to use when you’re fatigued in Down Dog, before bed or anytime you need a mental break and stress/tension relief.