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8 Most Basic Yoga Poses That Anyone Can Do

Yoga is a fantastic practice that offers a myriad of physical and mental benefits. Whether you are a complete beginner or looking to refresh your routine, there are several basic poses (asanas) that everyone can incorporate into their practice. Here’s our guide to the eight most fundamental yoga poses that are accessible to all.

1. Mountain Pose (Tadasana)

Mountain Pose is a foundational standing pose that emphasises grounding and alignment. It’s an excellent starting point for any yoga practice.

How to Do It:

• Stand with your feet together or hips-width apart, arms at your sides.
• Distribute your weight evenly across both feet, engaging your thighs.
• Inhale and raise your arms overhead, palms facing each other.
• Keep your shoulders down and your neck relaxed.
• Hold for several breaths.

2. Downward-Facing Dog (Adho Mukha Svanasana)

This pose resembles an inverted "V" and stretches the entire body while strengthening the arms and legs.

How to Do It:

• Start on your hands and knees, wrists aligned under your shoulders and knees under your hips.
• Tuck your toes and lift your hips towards the ceiling, straightening your legs.
• Keep your head between your arms, with your ears aligned with your upper arms.
• Hold for 5-10 breaths, pedalling your feet if desired.

3. Child’s Pose (Balasana)

Child’s Pose is a gentle resting position that stretches the back and hips while promoting relaxation.

How to Do It:

• Start on your hands and knees.
• Sit back on your heels and stretch your arms forward, lowering your torso between your thighs.
• Rest your forehead on the mat and breathe deeply.
• Stay in this pose for as long as you need.

4. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This dynamic movement helps to warm up the spine and improve flexibility.

How to Do It:

• Begin on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
• Inhale as you arch your back (Cow Pose), lifting your head and tailbone.
• Exhale as you round your spine (Cat Pose), tucking your chin and tailbone.
• Repeat for 5-10 cycles.

5. Warrior I (Virabhadrasana I)

Warrior I builds strength and confidence, engaging the legs, core, and arms.

How to Do It:

• Stand in Mountain Pose.
• Step one foot back, bending your front knee at a 90-degree angle.
• Keep your back leg straight and rotate your hips forward.
• Raise your arms overhead and gaze slightly upward.
• Hold for several breaths, then switch sides.

6. Tree Pose (Vrksasana)

Tree Pose is excellent for improving balance and stability while fostering focus.

How to Do It:

• Stand tall in Mountain Pose.
• Shift your weight onto one foot, bending the opposite knee to place the foot on the inner thigh or calf (avoid the knee).
• Bring your palms together at your heart or raise your arms overhead.
• Hold for several breaths, then switch sides.

7. Seated Forward Bend (Paschimottanasana)

This pose provides a wonderful stretch for the hamstrings and promotes relaxation.

How to Do It:

• Sit on the floor with your legs extended straight in front of you.
• Inhale and lengthen your spine; exhale and slowly bend forward from your hips.
• Reach towards your feet or shins, keeping a straight back.
• Hold for several breaths, aiming to relax into the stretch.

8. Corpse Pose (Savasana)

Often considered the most important pose, Savasana encourages deep relaxation and integration of the practice.

How to Do It:

• Lie flat on your back with your legs extended and arms at your sides, palms facing up.
• Close your eyes and focus on your breath, allowing your body to relax completely.
• Stay in this pose for 5-15 minutes, embracing stillness.

Conclusion

These eight basic yoga poses are a fantastic starting point for anyone looking to explore yoga. Not only do they cater to individuals of all fitness levels, but they also promote flexibility, strength, and mindfulness. Remember to listen to your body, practice at your own pace, and enjoy the journey of connecting with yourself through yoga!

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