Yoga is perfect for developing coordination, balance and strength. However, beginners often feel intimidated by images of complicated poses. Here are ten of the most common yoga positions to get you started on your journey towards balance and tranquility.
- The Mountain Pose- Tadasana or Samasthiti : Many yoga sessions begin with this pose. Perfect for correcting your posture, the mountain pose provides an opportunity for meditation while ensuring that you are beginning the session with proper alignment.
- Standing Forward Bend – Uttanasana: Generally following the mountain pose, the standing forward bend is a calming posture that lengthens the hamstrings while engaging the inner thighs.
- Downward Facing Dog – Adho Mukha Svanasana: One of yoga's most widely known poses, the downward facing dog is traditionally done during Sun Salutation A. It calms the mind, strengthens the arms and legs and provides relief from headaches, insomnia and digestive issues.
- Quarter Dog – Catur Svanasana: This common variation of the downward facing dog provides the same benefits as its more complicated counterpart, but is more suitable for those with weak wrists.
- Warrior 1—Virabhadrasana I : This pose, which is one of three variations ofVirabhadrasana, stretches the upper body while strengthening the muscles of the back, arms and shoulders. Also effective in strengthening the thighs, calves and ankles, this pose aids in developing balance and coordination.
- Warrior 2 – Virabhadrasana II: Another variation of Virabhadrasana, this pose stimulates the abdominal organs and provides relief from backaches. It also offers benefits for those who suffer from carpal tunnel syndrome, sciatica, flat feet and osteoporosis.
- Warrior 3 – Virabhadrasana III: The final variation of Virabhadrasana, this pose improves balance and promotes proper alignment. It strengthens and tones the abdominal muscles while activating the muscles of the back, shoulders, hamstrings and ankles.
- Triangle Pose –Utthita Trikonasana: The triangle pose opens up your chest and shoulders and provides a deep stretch for the muscles in your back, legs and hips. Ideal for those who suffer from stiff joints, this pose also increases mobility in the neck and hips.
- Tree Pose –Vrksasana: This standing pose, which is transitioned into from the mountain pose, promotes proper spinal alignment, improves balance and stretches the groin and inner thighs, as well as the chest and shoulders. It also strengthens the muscles of the back and legs.
- Child's Pose—Balasana: This calming pose is usually executed throughout a yoga session to allow the body to rest after a more difficult pose, or at the end of a yoga session to provide an opportunity to meditate. It relaxes the mind, relieves neck and back pain and provides a gentle stretch for the lower body.