If you’re new to yoga, you might feel a bit overwhelmed by Sanskrit names and complicated poses. But the good news is that yoga is an inclusive, gentle, and progressive practice. In this article, I’ll guide you through 7 basic poses (asanas), explained in a simple and practical way to help you begin your journey with awareness and serenity.
✨ Tip: Practice in a quiet environment with a non-slip mat and listen to your body without forcing anything.
1. Tadasana (Mountain Pose)
Purpose: improves posture, balance, and grounding.
How to do it:
- Stand tall with your feet together, arms by your sides.
- Distribute your weight evenly across both feet.
- Lengthen your spine and gaze forward.
- Inhale deeply through your nose and exhale through your mouth.
🧍♂️ This is the perfect starting pose for many sequences
2. Adho Mukha Svanasana (Upside Down Dog)
Purpose: stretches the back, legs, and shoulders, and reactivates circulation.
How to do it:
- Start on all fours, hands under shoulders and knees under hips.
- Lift the knees and push the buttocks upward.
- Lengthen your spine and let your head drop between your arms.
- Your heels can stay elevated if you are just starting out.
🔄 Great for relaxing between positions.
3. Bhujangasana (Cobra)
Purpose: opens the chest, strengthens the back and lower spine.
How to do it:
- Lie on your stomach.
- Place your hands under your shoulders, elbows close to your body.
- Inhale as you lift your chest and lengthen your spine, without over-arching.
- Keep your feet together and your legs relaxed.
🐍 Ideal after a forward-folding pose.
4. 4. Balasana (Child’s Pose)
Purpose: relaxes the back and calms the nervous system.
How to do it:
- Sit back on your heels and bring your forehead to the floor.
- Your arms can be extended forward or relaxed alongside your body.
- Breathe deeply and allow your entire body to soften.
🌙 Use it as a “break” whenever you feel the need.
5. Virabhadrasana I (Warrior I Pose)
Purpose: strengthens the legs, arms, and concentration.
How to do it:
- From standing, take a big step back with one leg.
- Bend the front leg to 90°, keep the other outstretched.
- Lift arms upward, hands together or apart.
- Turn your torso forward and look up.
⚔️ A powerful position that stimulates determination and stability.
6. Setu Bandha Sarvangasana (Bridge Pose)
Purpose: opens the chest, strengthens the glutes and back.
How to do it:
- Lie on your back, bend your knees, and place your feet flat on the floor.
- Bring your arms alongside your body, palms facing down.
- Press your feet into the floor and lift your hips.
- If you like, clasp your hands underneath your back.
🌉 Perfect for end of practice, also improves mood
7. Savasana (Corpse Pose)
Purpose: complete relaxation and integration of the practice.
How to do it:
- Lie on your back with your legs slightly apart.
- Arms along the sides, palms upward.
- Close your eyes and breathe naturally.
- Stay here 5-10 minutes.
🛌 The simplest and most effective posture for deep relaxation.
These 7 postures provide a solid foundation for beginning to learn about your body, breath and the energy of yogic practice. It is not necessary to perform them perfectly, but with consistency and respect for yourself.
💬 Have you tried any of these asanas yet? Write me in the comments your favorite or if you would like a guided sequence to follow!