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27.06.2023

Yoga is an ancient discipline that helps your body and mind gain balance and flexibility. Yoga poses help you strengthen your body, increase flexibility and find inner peace. If you are a beginner, it is important to focus on some basic movements to get started with yoga poses. In this blog post, we will introduce the most important yoga poses for beginners and give you information on how to do them. Don't forget to prepare your yoga mat before reading on!

The 14 Most Basic Yoga Poses You Should Know

Yoga is a practice with benefits for the body, mind and spirit. When choosing yoga poses for beginners, it is important to focus on the basic poses. These poses will help you stretch, strengthen and breathe your body while increasing your inner peace. Here are the most basic yoga poses and how to do them with visuals:

Tadasana (Mountain Pose)
Balasana (Child Pose)
Bitilasana (Cow Pose) - Marjaryasana (Cat Pose)
Adho Mukha Svanasana (Downward Facing Dog Pose)
Virabhadrasana I (Warrior 1 Pose)
Virabhadrasana II (Warrior 2 Pose)
Uttanasana (Forward Bending Pose)
Bhujangasana (Cobra Pose)
Setu Bandhasana (Bridge Pose)
Savasana (Dead Man Pose)
Ustrasana (Camel Pose)
Paschimottanasana (Seated Forward Bend Pose)
Ananda Balasana (Happy Baby Pose)
Utkatasana (Chair Pose)

1. Tadasana (Mountain Pose)

Tadasana is known as a basic yoga pose that focuses on posture and balance. While standing, it allows you to distribute the weight of your body in a balanced way.

Preparation:

Spread your feet slightly apart.
Spread the weight of your body evenly on the soles of your feet.
Keep your spine straight and let your hands hang down by your sides.
Close your eyes and breathe in and out comfortably.
Stay in the position for a few minutes, allowing your body and mind to relax.
Tadasana corrects your posture, increases body awareness and strengthens your body.

2. Balasana (Child Pose)

Balasana is known as a yoga pose that relaxes the body and calms the mind. This pose helps reduce stress and provides inner peace.

Preparation:

Sit on your knees and touch your toes together.
Sit your hips towards your heels.
Slowly bend your body forward and keep your forehead in contact with the floor.
Stretch your hands forward parallel to the floor or spread them out to the sides.
Relax in the position and breathe in and out deeply.
Balasana relaxes the body, stretches the muscles of the hips and back and calms the mind.

3. Bitilasana (Cow Pose) - Marjaryasana (Cat Pose)

Bitilasana and Marjaryasana are known as a pose done together. These poses help to stretch the back, improve spinal health and balance energy.

Preparation:

Stand on your hands and knees, hands under your shoulders and knees under your hips.
For cow pose (Bitilasana), lift your head upwards, arch your back and pull your abdomen downwards.
For cat pose (Marjaryasana), bend your head down, arch your back and pull your abdomen in.
Alternate fluidly between both poses and breathe deeply in and out.
Bitilasana and Marjaryasana stretch the back, improve spinal health and help balance the body's energy.

You may be interested: 13 Things You Wonder About Yoga!

4. Adho Mukha Svanasana (Downward Facing Dog Pose)

Adho Mukha Svanasana is known as a yoga pose that strengthens and stretches the body. This pose strengthens the muscles of the arms and legs and fills the body with energy.

Preparation:

Stand on your hands and knees, hands under your shoulders and knees under your hips.
Open your hands shoulder-width apart and lift your hips up, pressing your toes into the floor.
Direct your head and chest towards your legs, focusing your eyes on them.
Press your heels to the floor and keep your arms straight.
Take a few breaths in and out and relax your body.
Adho Mukha Svanasana strengthens the muscles of the arms and legs, improves spinal flexibility and increases energy levels.

5. Virabhadrasana I (Warrior 1 Pose)

Virabhadrasana I is known as a yoga pose that strengthens and balances the body. This pose strengthens the leg muscles and fills the body with energy.

Preparation:

Place your feet about one leg apart.
Turn your left foot about 90 degrees outward and your right foot slightly inward.
Stand with the heel of your left foot aligned with the center of your right foot.
While breathing evenly, raise your arms upwards and interlace your fingers.
Open your chest, keep your back straight and remain balanced.
Take a few breaths in and out in the position and then follow the same steps for the other side.
Virabhadrasana I strengthens the leg muscles, improves balance and energizes the body.

6. Virabhadrasana II (Warrior 2 Pose)

Virabhadrasana II is known as a yoga pose that strengthens and stretches the body. This pose strengthens the legs, opens the glutes and gives stamina to the body.

Preparation:

Place your feet about one leg apart.
Turn your left foot about 90 degrees outward and your right foot slightly inward.
Bend your left knee and stand with your left thigh parallel to the floor.
Keep your arms shoulder-width apart, palms parallel to the floor.
Open your chest, directing your gaze towards your left hand.
Take a few breaths in and out in the position and then repeat the same steps for the other side.
Virabhadrasana II strengthens the legs, stretches the glutes and makes the body resilient.

7. Uttanasana (Forward Bending Pose)

Uttanasana is known as a yoga pose that stretches the back muscles and relaxes the body. This pose stretches the legs, strengthens the back and calms the mind.

Preparation:

Put your feet close together and stand upright.
As you inhale, slowly bend your body forward and stretch your hands towards the floor or your ankles.
Keep your back straight and direct your head towards your legs.
Take a few breaths in and out in the position and lengthen your back even more.
Uttanasana stretches the legs, strengthens the back and relaxes the body.

8. Bhujangasana (Cobra Pose)

Bhujangasana is known as a yoga pose that strengthens and stretches the back muscles. This pose opens the chest and shoulders, improves spinal health and boosts energy.

Preparation:

Lie face down on the floor and place your hands under your shoulders.
As you inhale, lift your upper torso upwards, pressing down on your hands.
Keep your arms straight and pull your shoulders back.
Slowly bend your head back and direct your eyes upwards.
Take a few breaths in and out in the position and relax your body.
Bhujangasana strengthens the back muscles, opens the chest and shoulders and energizes the body.

9. Setu Bandhasana (Bridge Pose)

Setu Bandhasana is known as a yoga pose that strengthens and stretches the back muscles. This pose stretches the spine, strengthens the legs and relaxes the body.

Preparation:

Lie on your back and bend your knees, bringing your feet closer to your hips.
Press your feet flat on the floor and spread your hands out to the sides.
As you inhale, lift your hips upwards and round your back, placing them under the shoulders.
Take a few breaths in and out in the position and relax your body.
Setu Bandhasana strengthens the back muscles, stretches the spine and relaxes the body.

10. Savasana (Dead Man Pose)

Savasana is known as a yoga pose that relaxes the body and mind. This pose reduces stress, promotes relaxation and prepares for meditation.

Preparation:

Lie on your back and spread your legs apart.
Spread your feet outwards in a relaxed manner.
Spread your hands out to the sides and place them palms facing upwards.
Close your eyes and breathe in and out deeply.
Relax in the position and clear your mind.
Savasana reduces stress, calms the mind and relaxes the body.

11. Ustrasana (Camel Pose)

Ustrasana is known as a yoga pose that stretches and energizes the body. This pose improves spinal health, opens the muscles of the chest and hips and gives flexibility to the body.

Preparation:

Place your feet knee-width apart and sit on your knees.
Sit your hips towards your heels.
Place your hands on your hips, keeping your fingers pointing downwards.
As you inhale, open your chest and lengthen your spine.
Stretch your arms towards the heels, bending your head backwards.
Take a few breaths in and out in the position and stretch your body.
Ustrasana improves the health of the spine, opens the muscles of the chest and hips and gives flexibility to the body.

12. Paschimottanasana (Seated Forward Bend Pose)

Paschimottanasana is known as a yoga pose that stretches the legs and regulates digestion. This pose stretches the back, strengthens the lumbar region and calms the mind.

Preparation:

Sit on the floor and stretch your legs out in front of you.
Stretch towards your toes and keep your back straight.
As you inhale, lift your arms upwards and bend your torso forward.
Stretch your hands towards your ankles, legs or toes.
Take a few breaths in and out in the position and stretch your body.
Paschimottanasana stretches the legs, strengthens the back and calms the mind.

13. Ananda Balasana (Happy Baby Pose)

Ananda Balasana is known as a yoga pose that stretches the muscles of the hips and hip joints. This pose relaxes the back, soothes the body and calms the mind.

Preparation:

Lie on your back and pull your knees towards your chest.
Turn the soles of your feet upwards and open your knees at your chest.
As you inhale, hold the soles of your feet with your hands and slowly press your knees outwards.
Take a few breaths in and out in the position and relax your body.
Ananda Balasana stretches the hip and hip joint muscles, relaxes the back and relaxes the body.

14. Utkatasana (Chair Pose)

Utkatasana is known as a yoga pose that strengthens the body and improves balance. This pose works the leg muscles, strengthens the hips and back and increases energy.

Preparation:

Stand and place your feet hip-width apart.
As you inhale, raise your arms up and bring your palms together.
As you exhale, take a seated position by pulling your hips back.
Bend your knees and lower your torso as if you were sitting on a chair, pushing your hips back.
Take care to keep your back straight and keep raising your arms.
Take a few breaths in and out in the position and feel your leg muscles.
Exit the position by inhaling and return to the starting position.

You may be interested in: What are the 8 Steps of Yoga?

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