Ideal asanas for beginning yoga routines
If you are new to yoga, it’s helpful to know and understand some of the most basic poses, as they build a foundation for all others. These poses are relevant in almost any class that you may join, no matter what the style. Read on to learn more about these beginning yoga routines.
Mountain pose (or Tadasana) is the basic standing asana that leads into the next pose. Stand up straight with your feet firmly on the ground. Your hands should be at your sides, with your fingers pointing straight down. From mountain pose, move into Upward Tree Position (or Urdhva Vrikshasana) where the legs stay rooted and the arms reach up above the head and the hands meet.
Downward Facing Dog
Downward facing dog (or Adho Mukha Svadasana) is an excellent all-over rejuvenating stretch. Yoga is a chain of action and reaction and this pose is often completed after performing a more strenuous pose. Bring your arms down to the mat in front of you and keep your legs straight. Lift and lengthen your buttocks straight up and keep your arms at an angle to feel a deep stretch in the glutes, hamstrings, and trapezius.
In Triangle Pose (or Trikanasana) the right leg is bent at the knee into a deep lunge. The other leg is kept straight with the foot pivoting outward. The upper body is twisted so that the rib cage is facing the same side as the right knee. The right arm is brought down, the fingertips touching just outside of the right toes. And the left arm should point up in the air, with the hand firm and reaching upward. This creates a broad stretch across the body and should be done on both sides to make a complete asana.
Child’s pose (or Balasana) is usually completed after a rigorous series; it is a restorative pose in which the body lays on the mat facing the floor in the fetal position. Start by kneeling down so that your bottom is sitting on your heels. Curl your spine upward as you bring your head down to the mat in front of your knees and let your arms reach out straight in front of you. Although this can be a resting pose, stay active by lengthening and stretching the arms while keeping your bottom on your feet.
This is the final resting pose after any yoga practice. Corpse pose (more commonly referred to as Shavasana) is completed while lying flat on the ground, belly up. Let your hands rest comfortably out on either side of your body, palms up. Relax and pay attention to your breathing.
It is likely that in your beginning yoga routines you will complete almost all of these poses, so familiarize yourself with them and, once mastered, you will find that you have an easier transition into more advanced poses.