Basic Yoga Poses

Basic Yoga Poses

Feb 5th, 2014 | 0 Comments

Basic yoga poses are the foundation of yoga asana practice. They create body awareness, correct body alignment and also offers numerous physical benefits.


Here are the 6 Basic Yoga Poses that are widely practiced in yoga classes. With a basic knowledge of these postures and frequent practice, you feel better and able to go deeper in other yoga postures. However, it may not be suitable for students with certain health conditions. Modifications can be made for the postures below to suit the needs of each individual with the guidance of an experienced yoga teacher.


1. Mountain Pose (Tadasana)


Tadasana is an active pose that helps improve posture, balance, and calm focus. The name of the posture comes from Sanskrit word “tada” which means “mountain” and “asana” means, “pose”.


Tadasana is the foundational pose for all standing yoga postures. You will learn alignment, muscle movements, and posture correction in standing.

Benefits of this pose:

  • Improves posture
  • Strengthens thighs, knees, and ankles
  • Firms abdomen and buttocks
  • Relieves sciatica
  • Reduce the effect of flat feet


2. Downward Facing Dog Pose (Adho Mukha Svanasana)


Downward Facing Dog is a standing pose and mild inversion that builds your upper body strength while you stretch your whole body. The name of the posture is derived from Sanskrit word “Ado” which means “downward”, “mukha” which means “face” and “svana” means “dog”.


It is the foundation pose to work towards inversion pose like headstand and handstands. This pose energizes and rejuvenates the entire body. It works on the movement pelvic tilt, deeply stretches your hamstrings, lengthens your spine and builds strength in your arms and shoulders.

Benefits of this pose:

  • Calms nervous system and improves memory
  • Stretches the shoulders, hamstrings, calves and arms
  • Strengthens the arms and legs
  • Lengthens the spine
  • Strengthens the muscles of the chest and increasing lung capacity
  • Boosts blood circulation
  • Relieves headache, insomnia, and fatigue


3. Cobra Pose (Bhujangasana)


Bhujangasana is a basic back bending pose. The name of the pose comes from the Sanskrit word: “bhujanga” which means “serpent” and “asana” refers to “pose”. This is an essential posture for Sun Salutations as well as a basic foundation of any back bending posture.


This pose is an energizing backbend where it increases the flexibility of the spine, stretches the chest and opens up the shoulders.


Benefits of this pose:

  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Therapeutic for asthma


4. Forward Fold (Uttanasana)


Uttananasana is an intense forward fold position and it calms the mind and rejuvenates the whole body. It is commonly practice in yoga classes and it is an essential posture in Sun Salutations. It also helps your body to prepare for deeper forward bends. The name of the posture is derived from Sanskrit word “ut” which means “intense”, “tan” means to “stretch or extend” and “asana” means “pose”.


Benefits of this pose:

  • Calms the brain and mind
  • Helps relieve stress and combats depression
  • Stimulates digestive, nervous system and endocrine system
  • Stretches the hamstrings, calves, and hips
  • Strengthens the thighs and knees
  • Relieves headache and insomnia


5. Child’s Pose (Balasana)


Child’s Pose is a basic yoga pose for beginners. It is commonly used as a resting pose in between difficult pose or a counter pose to backbends. “Balasana” comes from the Sanskrit word “bala” which means “child” and “asana” refers to “pose”. It is great to be in this posture when you are feeling stress in the day as it calms your mind and feel rejuvenated.


Benefits of this pose:

  • Gently stretches the hips, thighs, and ankles
  • Centre the body, calms and soothes the brain
  • Relieve stress and fatigue
  • Passively stretching the muscles of the back torso


6. Corpse Pose (Savasana)


Savasana is the final resting pose in a yoga practice. Eyes are gently shut and breathing is long and deep. The entire body is relaxed onto the ground releasing tension in your body. The name of the posture is derived from Sanskrit word “Sava” which means “corpse” and “asana” means “pose”.


Benefits of this pose:

  • Decreases heart rate, blood pressure and general anxiety
  • Relaxes the body
  • Reduces headache, fatigue, and insomnia
  • Calms the mind and reduces stress

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