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.
✨ Consiglio: pratica in un ambiente tranquillo, con un tappetino antiscivolo e ascolta il tuo corpo senza forzare nulla.
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 (Cane a testa in giù)
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.
- Solleva le ginocchia e spingi i glutei verso l’alto.
- Lengthen your spine and let your head drop between your arms.
- I talloni possono restare sollevati se sei all’inizio.
🔄 Ottima per rilassarsi tra una posizione e l’altra.
3. Bhujangasana (Cobra)
Purpose: opens the chest, strengthens the back and lower spine.
How to do it:
- Sdraiati a pancia in giù.
- 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.
🌙 Usala come “pausa” ogni volta che ne senti il bisogno.
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.
- Piega la gamba davanti a 90°, tieni l’altra distesa.
- Solleva le braccia verso l’alto, mani unite o separate.
- Turn your torso forward and look up.
⚔️ Una posizione potente che stimola determinazione e stabilità.
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.
🌉 Perfetta per fine pratica, migliora anche l’umore
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.
- Braccia lungo i fianchi, palmi verso l’alto.
- Close your eyes and breathe naturally.
- Rimani qui 5–10 minuti.
🛌 La posizione più semplice ed efficace per un rilassamento profondo.
Queste 7 posizioni costituiscono una base solida per iniziare a conoscere il tuo corpo, il respiro e l’energia della pratica yogica. Non è necessario eseguirle alla perfezione, ma con costanza e rispetto verso te stesso.
💬 Hai già provato qualcuna di queste asana? Scrivimi nei commenti la tua preferita o se vuoi una sequenza guidata da seguire!
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