Basic Yoga PosesThis page leads you to the descriptions of basic yoga poses. These can be basic yoga positions for beginners or more information about the anatomy of basic poses for the intermediate practitioner. Always start with the warm-up link. It is important to warm up the muscles and practice connecting your breath to your movements to create focus. Click here to access basic yoga poses you can use to warm-up. Or you can click here to warm up with sun salutations. Read through these notes before you begin: 1. Start your practice wherever you feel comfortable. If you feel energetic you might want to start standing. If you feel tired you might want to start sitting or lying back. Change it up from practice to practice ~ start in different positions. 2. Dedicate an area to yourself where you won't be interrupted. You need enough space where you can reach your arms out to the sides and make a complete circle without bumping in to anything. You need a yoga mat. A mat will help to avoid slipping. 3. Your room/area should be warm but not hot. Be comfortable. Your body will warm up as you move and then it will cool off during cool down stretches. Have a blanket ready for your relaxation pose. 4. LISTEN TO YOUR BODY. This is the most important aspect of your basic yoga poses. In each pose you are looking for a stretch ~~ never pain. Avoid forcing your body into any pose. If it is uncomfortable adjust it to make it easier and more comfortable. 5. You will notice that if you squeeze an opposing muscle, the other one will relax a little, allowing you to go deeper. For example if you squeeze the front of your thigh (quadriceps), the back of your thigh (hamstrings) will lengthen. Attach your breath and the lengthening happens much more comfortably.
6. Read through the basic yoga pose instructions before trying them. This way you will have an idea of what your are looking for, variations and precautions. 7. Standing poses build heat, stretch and strengthen different muscles at the same time. I usually start with standing poses after the warm-up poses. If I am tired that day, I tend to start with kneeling or seated poses. Check in and see how you feel and listen to your body. 8. I like to end my practice with the reclined poses and then go right into savasana (resting pose). Use them as cool down stretches and practice slowing down the breath as you move through the poses. Precaution: As you lie back on your mat, you can use a folded blanket or small pillow to elevate your head. You should do this if you have high blood pressure or a headache when practicing all reclined poses. 9. Always start with a warm-up (click on one of the links above)and finish with relaxation (savasana) - even if it's only for a couple of minutes. Of course, please read and agree to the disclaimer before attempting any of these poses. These links will start with warm-up and go in the order I would practice them in. Feel free to mix the order up, but remember to warm up and do the reclined poses to cool down. Standing Poses
Click here for a couple more notes about standing poses.
Kneeling Poses Cat/Cow Pose
Prone Poses Seated Poses Single Leg Forward Bend
Reclined Poses Head to Knee Pose
Relaxation Namaste
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