You are now ready to get out of your yoga mat and experience the unique combination of mental and physical exercises that have attracted yoga practitioners worldwide for thousands of years. Yoga is not only for yogis and yoginis. Yoga can calm and strengthen your mind, regardless of age, fitness level, or weight. You should be okay with yoga terminology, fancy studios, and complex poses. Yoga is for everyone.
Yoga Poses You Must Know
Poses are the building blocks of yoga. These poses are essential to master as you develop a regular yoga practice.
These ten poses can be used as a complete yoga workout. Slowly move through each Pose. Remember to breathe while you are doing so. If you feel uncomfortable, take a moment to pause and then start over when your breathing is normal. It would help if you held each Pose for several slow, deep breaths before you move on to the next.
The Child’s Pose
This is a great default pause position. You can rest and refocus on the child’s Pose before moving on to the next Pose. This gentle stretch will strengthen your lower back, hips, and thighs and relax your neck, shoulders, and neck.
Do it If you are looking for a gentle stretch in your neck and spine or have ankle injuries or knee problems. Do not do it if you have high blood sugar or are pregnant.
Modify Your head can rest on a block or cushion. If your feet are uncomfortable, you can place a towel under them.
Pay attention: Relax your spine and lower back while you breathe.
A dog that is downward facing
A downward-facing dog can strengthen your arms, shoulders, back, and calves and stretch the hamstrings and arches of the feet. It can help with back pain.
Do it: To help relieve back pain.
Skip it. If you have carpal tunnel syndrome, wrist problems, high blood pressure, or are in the last stages of your pregnancy, this Pose is not recommended.
Modify The Pose can be done with your elbows touching the ground. This takes the burden off your wrists. Blocks under your hands may be more comfortable.
Pay attention: Distribute the weight evenly between your palms, lifting your hips back and away from your shoulders.
Plank is a joint exercise that builds strength in the core, arms, and legs.
Do It: Plank is a great way to tone your upper body and increase strength.
Don’t do it: Avoid plank pose if you have carpal tunnel syndrome. It can cause wrist pain. If you are experiencing low back pain, you should skip this step or modify your routine.
Modify By placing your knees on a table; you can change it.
Remember: When you plank, visualize your back and the lengthening of your spine.
Four-Limbed Staff Pose
The push-up variation of plank poses is part of the standard yoga sequence called the sun salutation. If you are looking for advanced poses, such as inversions or arm balances, this is a great pose to start with.
This Pose, similar to the plank, strengthens the arms and wrists while toning the abdomen.
Skip this: If your symptoms include carpal tunnel syndrome, lower back pain, or a shoulder injury, or if you are pregnant.
Modify For beginners, modifying the Pose by keeping the knees on the ground is a good idea.
Keep your hands on the ground and your shoulders off the floor.
This back-bending position can strengthen the back muscles and increase spinal flexibility. It also stretches the chest and shoulders.
Could you do it? This is an excellent post for strengthening your back.
Skip this: If your spine or neck is affected by arthritis, you may need to consult a doctor.
Modify. Lift your arms a little, and don’t try straightening them.
Pay attention: Keep your navel away from the ground while in this position.
It can improve balance and strengthen your core, ankles, calves, thighs, spine, and body.
Try it: Excellent for improving your balance and posture.
Skip this Pose: If you have low blood pressure or other medical conditions affecting your balance, you may want to avoid it.
Modify. Put one hand on a wall to support.
Pay attention: Focus on your breath as you hold the Pose.
The Triangle, part of many yoga sequences, builds leg strength and stretches the hips. It can also increase mobility in the hips, neck, and shoulders.
Do it: This Pose is excellent for building strength, endurance, and muscle mass.
Could you not do it? If you have low blood pressure or a headache, avoid this Pose.
Modify If your blood pressure is high, you should turn your head, so your eyes are downwards. If you have neck problems, do not turn your head upwards. Instead, look straight ahead with both eyes and keep the neck extended.
Remember to lift your arm towards the ceiling. This helps to keep the Pose buoyant.
Half-Spinal Twist, seated Pose
Twisting can improve flexibility and stretch the back. This can help to relieve tension in your middle back.
To loosen tight muscles around your shoulders and upper back.
If your back hurts, skip it
Modify If you find bending your right leg uncomfortable, straighten it.
Take care: Lift your body with every inhale and twist as you exhale.
This back-bending position stretches the neck, chest, and back muscles. This Pose also strengthens the back and hamstring muscles.
This Pose is for those who sit most of their day. It will open up your upper chest and help you to be more upright.
Could you not do it? If you have a neck injury, avoid this Pose.
To keep your feet and legs aligned, place a block between your thighs. If your lower back bothers you, you can also set a block underneath your pelvis.
Keep your chest and sternum towards your chin while you hold this Pose.
Yoga classes usually end with this Pose, just like life. This Pose allows you to relax, but some struggle to remain still. Relaxing and meditatively sinking the more you practice this Pose is more effortless.
Do it: Always!
You can skip it: If your heart is not in it,
Modify If you feel more comfortable, place a blanket underneath your head. If your lower back is sensitive, you can roll up a blanket to place under your knees.
Pay attention: Feel your body sink into your mat, one at a time.