“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” – Swami Sivananda
When people think of a yoga session, yoga positions, or just the practice of yoga itself, they think that yoga is just about meditating. However, this isn’t the case! More and more people are taking up yoga not just for the mental and spiritual benefits but also for the physical benefits.
A lot of people do yoga in order to balance their life, achieve mental clarity, and relax or reduce stress. There are plenty of reasons to do yoga. However, before you start, you need to adopt the right pose!
There are plenty of different types of yoga. However, pretty much all of them will include doing different poses. Even when you first do a yoga for beginners class or yoga for weight loss classes, you can bet that you’ll end up doing some stretches before going into a basic yoga pose designed to relieve anxiety and tension in one way or another.
In this article, we’re going to look at a number of different yoga asanas and poses that you can do and that most budding yogis should be aware of.
There are plenty of yoga poses to learn when you first start doing it. It’s very easy to drown in all the new information you have to take on board when you start practising. However, with the help of an instructor or tutor and the right resources, you can get started with a bit of alignment whether you practise yoga on your own or in a group class.
Yoga mudras will come up again and again when you practise yoga. Mudras are gestures that are regularly used in yoga. The term means “seal” or “closure” and many of these mudras are achieved by created a circuit with parts of your body that are said to aid the flow of energy.
You can think of them acting in a similar way to electricity flowing around a circuit or a river flowing. You need to hold these positions as you manage your breathing. You should regularly practise these mudras during your yoga sessions. As they’re quite simple, they’re great for beginners.
Simple, quick, and effective, the sun salutation is a yoga fundamental that every yogi should be familiar with. This sequence of poses can help blood flow as you change from positions that have your head lowered and raised and your back straight and curved. There are different types of sun salutations and you should get your instructor or tutor to talk you through them. Just make sure you manage your breathing as you do them.
The sun salutation is a common sequence of yoga poses. (Source: AndiP)
This sequence can help you improve a large number of aspects of your life and energise you in the morning. The sun salutation can aid digestion, loosen up muscles, and gently wake you up. In short, this sequence is great for getting to know about yoga!
If there’s a typical yoga pose, this is it. The cobra is the type of yoga pose that beginners can immediately start feeling the benefits of. To recentre yourself, improve your balance, and increase your flexibility, the cobra is king. This asana (pose) focuses on and strengthens your spine, which can prevent constipation and benefit your kidneys.
After a few lessons, you’ll move onto the cobra pose. (Source: Cuyahoga)
The idea is to lie on your stomach, place your hands flat alongside your shoulders, and lift your torso off the ground while keeping your feet on the floor. Along with the right breathing techniques, this is a hugely effective pose. You’re more than capable of doing the cobra pose.
You’re probably familiar with the clamp position from primary school PE lessons or gymnastics. This is the one where you have to touch your feet. Welcome to yoga classes where this pose is called the clamp. While seated on the floor, you just need to touch your feet while breathing in deeply. On the way back, breathe out in the same way and enjoy the inner peace that comes with the simple act of deep breathing.
The clamp position is one of the most common yoga poses. (Source: silviarita)
The effects of the clamp are simple. This yoga pose can make your spinal column more flexible, preventing sciatica, and also tone your sexual organs, regulate your appetite, and aid renal function. It’s a great way to rejuvenate our bodies, which will allow us to enjoy all the benefits of yoga!
There’s also the half shoulder stand (or half candle) for those who can’t manage to do the candle pose in its entirety. The candle is a common yoga pose since it’s quite simple and helps improve cardio, is good for meditation, and strengthens muscles. You just have to lie on your back and then bring your legs towards the sky and keep them there.
This position can help you focus, relax, and adopt a position which, while not natural, is often really good for your heart and your circulation. However, this pose isn’t a good idea if you’ve just eaten, are having digestive problems, or are menstruating. Aside from that, this is a great yoga pose that requires a relatively small amount of effort.
“The body is your temple. Keep it pure and clean for the soul to reside in.” – B.K.S Iyengar
Twisting poses are some of the most important yoga poses to learn as they’re quite simple to do and you can do them while sitting on the floor with your feet and hands together. You turn one way and then turn the other, helping your digestive organs and your kidneys.
Each yoga pose has different benefits. (Source: evitaochel)
This position can also help improve your flexibility, especially in terms of your spine. It can also help you to let go, eliminate toxins, and improve your overall wellbeing.
Similar to the clamp, the triangle is a simple yoga pose or posture and you can do it standing up. With your legs apart, take a deep breath and place your hand onto your right foot as you breathe out. You then do the same but from the other side, ensuring that you control your breathing as you do. You’ll feel a pull in your muscles as you do this so make sure that you do it slowly and be mindful of what your body’s telling you.
Thus, you can work on your flexibility, alleviate back pain, tone up, and prevent urinary problems. This is a position that has a lot of physical advantages rather than focusing on your vital organs like a lot of other poses. So get your mat!
Yoga is a simple yet complete activity that is both delicate and powerful. It welcomes beginners while also rewarding those who are driven and committed to doing it. With sun salutations, twists, and other poses, there’s something for everyone. In just a few sessions, you’ll be well on your way to getting to know yoga.
There are so many yoga postures with plenty of different benefits. However, they’re not necessarily easy. So whether you do a downward facing dog, mountain pose, tree pose, triangle pose, pigeon pose, or a headstand, make sure you ask your yoga teacher about stretching beforehand, pranayama (breathing techniques), and what parts of your body you’ll be using.
Some poses can place a lot of stress on your thighs, knees, toes, ankles, pelvis, and even your tailbone. Make sure you check with a doctor or a yoga instructor before you go about strengthening them in a beginner yoga class. The same is true if you’re considering changing your diet to match your new yoga lifestyle.
Don’t forget that yoga is about more than just balancing on a yoga mat and doing a warrior pose. You’ve also got to integrate your breathing into each and every pose in order to get the most out of them!
If you’re interested in doing yoga, consider finding a yoga instructor on Superprof. On the platform, you can find face-to-face tutors and online tutors.
Online tutors provide instruction using a webcam and a programme like Skype and tend to be cheaper than face-to-face tutors because they have fewer expenses. However, having someone there physically is actually much better for you when it comes to doing the different poses. You could always get a few friends together to split the cost if it’s too expensive.