6 Beginner Yoga Poses Broken Down To Start On Your Yoga Journey
If you are looking to begin your yoga journey, yet are nervous to try a class because you don't know any poses--don't fret! I've got you covered. So that you do not feel overwhelmed, I have broken down 6 basic yoga poses that are popular in yoga sequences. You can follow my short videos to solidify your knowledge on these poses. Happy learning!
1. Standing Mountain Pose (Tadasana)
Standing mountain pose (tadasana) is the mother of all yoga poses.
Once you can feel comfortable in this pose, you are well on your way to learning more poses.
Standing mountain pose (tadasana) is a great pose to center yourself and feel more grounded.
This pose can help deeply align your energy and help connect you to your heart center.
For standing mountain pose, start at the top of your mat with your big toes to touch and your heels slightly out--creating a pizza or pie slice (you get to choose your favorite kind!).
Press down all four corners of your feet
With strong, sturdy ankles, stand up tall. Pretend like there is a piece of string pulling you up to the sky.
Engage your thighs and your core.
Release your glute muscles.
Roll your shoulders up and back, and with your hands down by your sides pivot your palms so that they face forward.
Chin can lift slightly as your gaze is directly forward.
2. Warrior 1 (Virabhadrasana I)
Warrior 1 (Virabhadrasana I) is a basic yoga pose that is incorporated in numerous yoga sequences.
This pose is a base for many other poses, so once you get comfortable in this pose, you will gain more confidence in the core of your yoga practice.
Warrior 1 is a pose that stretches and strengthens your leg muscles along with invigorating your shoulders and back muscles.
This pose releases an overall feeling of self worth and inner strength and helps increase self esteem.
For warrior 1, stand at the top of your mat.
Plant one foot into the ground and step back with your other foot into a high crescent lunge. In this high crescent lunge, your toes are pressing into the mat and your heel is off the ground.
To get into warrior one, you will spin your back foot down at a 45 degree angle. Your front heel and your back heel will create one line on your mat.
Engage your back thigh to lift your knee cap and protect it from locking.
Keep your front knee bent at a 90 degree angle with your knee over your ankle.
Both hips should be parallel to the front of the mat.
As you lift your arms up over your head, make sure your shoulders stay relaxed and do not scrunch up by your ears.
You may grab your hands and stick out your thumb and pointer finger, or you may simply keep your hands separate overhead.
Feel all of your inner strength in this warrior 1 pose.
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Warrior 2 strengthens and stretches your leg muscles while stimulating your abdominals.
It builds confidence and increases your stamina. It’s a great pose to look inward at your inner warrior and strength.
For warrior 2, you can start in the middle of your mat and hop out your feet a little wider than hip width distance.
Pivot your front foot toward the top of the mat and make sure your front heel is in line with your back foot’s middle arch.
Bend into your front knee trying to keep it over your ankle in a 90 degree angle.
Now, your hips should be parallel to the long edge of the mat. This is different than warrior 1 where your hips were facing forward. It is important that you do not jut your hips or glutes out.
Remain standing tall in one singular plane. Pretend that there are two walls coming in toward you from in front of your hips and behind you. This imagery helps to keep your glutes underneath your shoulders in one straight line.
Bring your arms out to the sides in line with your shoulders.
Keep your shoulders relaxed, and resist the urge to scrunch them up by your ears.
Your gaze can come out to your front middle finger.
As you work your leg muscles, connect to your breath and feel your inner strength rise within you.
4. Warrior 3 (Virabhadrasana III)
Warrior 3 may be a bit harder of the three warrior poses.
This pose is a nice foundation to transition your practice into learning more intermediate and advanced poses like standing splits and half moon.
This is a very invigorating pose that engages your core muscles while strengthening your standing leg muscles.
It’s a great pose to increase your balance and maintain a good posture.
Warrior 3 is an invigorating pose that takes balance and concentration.
Start at the top of your mat and ground down into one foot.
Step the other foot back into a high lunge-- toes pressed into the mat and your heel off of the ground.
Hands can come to your heart center.
Put all of your weight into your front foot as you slowly lift your back foot off of the mat.
Make sure your thigh on your standing leg is engaged and has a microbend in it so that you are not locking out your knee.
Energize your back leg so that it is not hanging limply.
One of the most important parts of this pose is to ensure that your hips are parallel to the ground instead of opening them up. It doesn’t matter how high your back leg is as long as you are squaring your hips to the floor. You may even press your back foot up against a wall or use blocks underneath your hand to prop you up.
You can keep your hands at heart center or slowly bring your hands out in front of you.
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