If you are fresh to yoga, there are some postures that are vital for you to learn so you can feel relaxed in a class or practicing on your own in your residence. It’s not easy to narrow everything down considering there are over 300 positions in the physical yoga training(asana), but these poses can spring you off on the right track. If you do each one of these for 5-10 breaths as mentioned by yoga and meditation retreat in Bali, it also creates a great beginner’s yoga schedule for you to do each day.
Mountain Pose is the foundation for all standing postures; it gives you a sensation of how to ground into your feet and feel the earth below you. Mountain pose may resemble “simply standing,” but there is a lot going on.
How to do it: Start standing with your feet synchronically. Press down in all ten toes as you spread them open. Engage your quadriceps to raise your kneecaps and elevate up through the inner thighs. Pull your abdominals in and up as you lift your chest and press the tops of the shoulders down. Feel your shoulder blades reaching towards each other and open your chest, but maintain your palms facing inwards towards the body. Hold for 5-8 sighs.
Plank instructs us on how to balance our hands while using the entire body to support it. It is a great way to grow the abdominals and learn to use breathing to help us stay in a challenging pose.
How to do it: From all fours, tuck under your toes and raise your legs up off the mat. Push your heels back enough until you feel you are one vertical line of energy from your head to your feet.
Engage the depressed abdominals, draw the joints down and away from the ears, pull your ribs collectively and breathe deeply for 8-10 breaths.
The tree is an excellent standing balance for novices to work on to increase focus and clarity and learn to breathe while standing and keeping the body balanced on one foot.
How to do it: Start with your feet concurrently and place your right foot on your inner left upper thigh. Press your palms in prayer and find a spot in front of you that you can hold in a calm gaze.
Hold and breathe for 8-10 breaths then change sides. Make sure you don’t sink into the standing leg and hold your abdominals engaged and shoulders relaxed.
Triangle is an enjoyable standing pose to flex the sides of the waist, open up the lungs, stimulate the legs and tone the entire body.
How to do it: Start standing with your feet shoulder-length apart. Open and strain your arms to the sides at shoulder height. Turn your right foot out perpendicular to the ground and your left toes in about 45 degrees. Engage your quadriceps and abdominals as you couple to the side over your right leg. Put your right hand down on your ankle, shin or knee and lift your left arm up to the roof.look up to the top hand and hold for 5-8 breaths. Lift up to stand and repeat on the counter side.