In yoga, there are some foundational and classic poses. These are not only frequently encountered in yoga classes but also serve as crucial stepping stones towards more advanced positions. Being familiar with these poses can make your practice more efficient. Below are 12 basic poses that form the foundation of yoga. Mastering these will make it easier to progress to advanced poses:
1. Mountain Pose – Sanskrit Name: Samasthiti. Stand at the front of your mat with feet together, legs active, and arms at the sides of your body. Take a moment to bring your awareness inward and create an intention for your practice. Hold for five breaths.
2. Chair Pose – Sanskrit Name: Utkatasana. Stand with feet together. Bend knees and lower hips while raising arms overhead. Tuck tailbone, engage abdominal muscles, and keep the spine straight. Relax shoulders while looking up at the ceiling. Hold for five breaths.
3. Standing Forward Bend – Sanskrit Name: Uttanasana. Start from Mountain Pose. Inhale, raise arms overhead. Exhale, engage abdominal muscles, and fold forward with a straight back. Tuck the chin towards the chest, relax shoulders, and extend the crown of the head towards the floor, lengthening the spine. Shift weight forward onto the balls of the feet and straighten legs as much as possible. Place hands on the ground, holding for five breaths.
4. Side Plank – Sanskrit Name: Vasisthasana. Start from Plank Pose, flip to the right side, place the right foot on the ground, balance on the outer edge of the right foot, and stack feet. Lift the left arm overhead and gaze at the palm.
5. Four-Limbed Staff Pose – Sanskrit Name: Chaturanga Dandasana. From Plank Pose, bend elbows, push heels back, lift thighs, engage core (imagine navel drawing towards the spine), align heels, hips, and crown of the head.
6. Upward-Facing Dog – Sanskrit Name: Urdhva Mukha Svanasana. Lie prone, place hands under shoulders, and draw shoulder blades in and back. Activate muscles throughout the body, especially legs, and press hands down into the mat. Fully extend arms to lift the body off the ground. Lift the chest, head back, and open the front of the body. Maintain strength in the legs and back, lifting hips, thighs, and knees off the ground.
7. Downward-Facing Dog – Sanskrit Name: Adho Mukha Svanasana. Start from a hands and knees position. Exhale and lift the hips, forming an inverted ‘V’. Spread fingers and form a straight line between the middle fingers and elbows. Straighten legs and lower heels towards the ground. Hold for five breaths.
8. Warrior II – Sanskrit Name: Virabhadrasana 2. From Downward-Facing Dog, step right foot forward into Warrior I. Rotate the torso to the left while extending arms into a T-shape, entering Warrior II.
Ideally, the front of your thigh should be parallel to the ground, and the right knee should be directly above the right ankle. Ensure that your shoulders are directly above the pelvis. Gaze at the fingertip of your right hand and hold for five breaths.
9. Extended Side Angle Pose (Utthita Parsvakonasana). Start from Warrior II pose. For the right side as an example, exhale and move the body sideways and bend in one plane. The two sides of the waist still maintain equal-length extension. Place the right hand on the ground inside the right foot. Exhale, press the right upper arm or shoulder close to the outside of the right knee. The left upper arm is close to the ear and extends upward. Look up through the inside of the upper arm.
10. Garland Pose (Malasana). Stand with feet slightly wider than the hips. Bend the knees and lower the hips towards the ground. Join the palms together in front of the chest. Press the elbows firmly against the inside of the knees. This will help further open your hips. Shift the center of gravity to the heels and lengthen the top of the head towards the ceiling.
11. Happy Baby Pose (Ananda Balasana). Lie on your back. Bend both knees and grasp the outer edges of both feet with your hands. Place the arms on the outside of the legs. Gently press the knees evenly towards the floor below the armpits with the strength of the upper body. Try not to tense the shoulders or chest, but keep the upper body relaxed.
12. Corpse Pose (Savasana). Lie on your back and close your eyes. To relax and fully open your body, extend your arms to the sides of the body with palms facing up. Let the feet spread open and the toes point outward. Lengthen the spine as much as possible and relax the lower back towards the floor. After finding a comfortable position, stay here as long as you like. If time is tight, stay in Savasana at least until your heart rate slows down and your breathing returns to a natural and soothing rhythm.