Are you worried that yoga is not for you? Concerned that you’re just not going to cut it? Or maybe you’d like to start your home practice with just the essentials. If any of this sounds like you, here are ten basic yoga poses that are easy, gentle and will give you a taste of what yoga can offer. Practice this everyday without pushing and you will find yourself a bit more flexible and able to try other yoga poses.
Savasana, or corpse pose is a great pose for reducing stress, relaxing the body and relaxing your mind. Lie with your feet down or if you’d like to support your back with your knees bent.
Knee to Chest
This pose is excellent for lower back pain and to massage your stomach and digestive system.
Bring your knee up to where it is comfortable. Don’t push too hard! Lie on your back and bring one knee up towards your chest. Wrap your hands around your knees. Repeat with the other leg.
Wind Relieving Pose
This pose is great for your digestive system especially constipation. It is also wonderful relief for your lower back. Just make sure you bring your knees to where it is comfortable for you.
Again, excellent for your spine and lower back. Lie down with bent knees and your arms up by your shoulders. Then slowly lower your knees to one side and look towards the opposite side. Relax and close your eyes if you wish. Repeat on the the other side.
Cat Cow Pose
This pose is excellent for your spine, arms, legs and stomach. Just make sure you make a “C” curve with your spine and breathe deeply.
Start on your hands and knees with a straight back.
Look forward and make sure your back is nice and straight.
Slowly inhale and move your hips and move your stomach towards the mat. Look up towards the ceiling. Do this gently and do not strain your back.
Exhale and slowly make a “C” curve with your back. Think of your navel pulling itself into our spine.
Chid’s pose stretches your hips, thighs, spine and relaxes your body. Don’t do this on a full stomach as this pose puts pressure on your abdominals.
Start with step one of cat pose. On an exhale, bend your knees until you are sitting on your calves.
Put your head to the floor if you can and hands to your sides, palm up. Stay for 3-5 breaths.
Mountain pose is just another way to stand tall. This pose improves your posture because you become aware of the way you stand. Standing helps strengthen your thighs and butt and abs.
Stand tall with your feet apart. Hands at your sides. Think of a string attached to the top of your head pulling it up toward the sky. Feel the heels of your feet planted firmly on the ground.
This pose, in my opinion, is one important yoga pose. If you can’t do any other pose daily do this one. It benefits you physically by stretching your calves, thighs and hips. It improves your digestive system, circulatory system, respiratory system and is great for a variety of things from asthma to infertility.
Stand in mountain pose.
Raise your arms straight over your head and feel like you’re touching the sky.
Bend from your hip sockets gently down as far as you can go. Do not lock your knees. Bend your knees if this pose is too uncomfortable, you will still get the same benefits.
This pose is great for your hips and groin. But don’t overdo it! So many benefits comes from this pose.
It helps with your digestion, fertility, stimulates the heart and circulation.
It’s great for mild menstrual discomfort and can ease childbirth.
Drop your knees only to where is comfortable to you and remember to breathe. If you can’t breathe you are straining the pose.
Straighten your back and put the soles of your feet together and your knees up.
Gently lower your knees.
“Sukh” means happy and so this is the happy or easy pose. This pose strengthens the back, knees and ankles.
Don’t be fooled by the name however, if you’re not used to sitting in this position your back can hurt and your feet fall asleep!
If you can’t keep your back straight, you can lean on a wall and sit on a cushion. This will help ease any discomfort.
If you’re interested in looking at any of the other poses, here are the links