Core Yoga Poses
An effective yoga practice starts with the basics. These fundamental yoga poses, or asanas, help you to build strength, flexibility and endurance. While you don’t need to be able to do all of these poses perfectly, it’s a good idea to practice them regularly to experience the full benefits of yoga.
Downward-Facing Dog Pose
This pose is a classic yoga pose that stretches and strengthens the entire body. It also helps to calm the mind and relieve stress.
To do Downward-Facing Dog Pose:
1. Start in Tabletop Position.
2. Place your hands on the floor shoulder-width apart and tuck your toes under.
3. Lift your hips up and back, straightening your legs and pressing your heels into the floor.
4. Hold for 5-10 breaths.
5. To come out of the pose, slowly lower your hips to the floor and press back to Tabletop Position.
Child’s Pose
This pose is a resting pose that provides a deep stretch for the hips, thighs and ankles. It also helps to calm the mind and relieve stress.
To do Child’s Pose:
1. Start in Tabletop Position.
2. Slide your knees together and sit back on your heels.
3. Fold your torso over your thighs, extending your arms out in front of you.
4. Hold for 5-10 breaths.
5. To come out of the pose, slowly press up to Tabletop Position.
Mountain Pose
Mountain Pose is the foundation for all other standing poses. It strengthens and stretches the entire body, and helps to improve balance and focus.
To do Mountain Pose:
1. Stand with your feet together, toes pointing forward.
2. Engage your abdominal muscles and draw your tailbone down.
3. Reach your arms up to the sky, palms facing each other.
4. Hold for 5-10 breaths.
5. To come out of the pose, slowly lower your arms and release your tailbone.
Warrior I Pose
Warrior I Pose strengthens and stretches the legs, hips and chest. It also helps to improve balance and focus.
To do Warrior I Pose:
1. Stand with your feet together, toes pointing forward.
2. Step your left foot back 3-4 feet and turn your left heel down.
3. Reach your arms up to the sky, palms facing each other.
4. Hold for 5-10 breaths.
5. To come out of the pose, slowly lower your arms and release your tailbone.
Warrior II Pose
Warrior II Pose strengthens and stretches the legs, hips and chest. It also helps to improve balance and focus.
To do Warrior II Pose:
1. Stand with your feet together, toes pointing forward.
2. Step your left foot forward 3-4 feet and turn your left heel down.
3. Reach your arms out to the sides, parallel to the floor.
4. Hold for 5-10 breaths.
5. To come out of the pose, slowly lower your arms and release your tailbone.
Tree Pose
Tree Pose strengthens and stretches the legs, hips and chest. It also helps to improve balance and focus.
To do Tree Pose:
1. Stand with your feet together, toes pointing forward.
2. Bend your left knee and place the sole of your left foot on your inner right thigh.
3. Reach your arms up to the sky, palms facing each other.
4. Hold for 5-10 breaths.
5. To come out of the pose, slowly release your arms and stand up tall.
Extended Triangle Pose
Extended Triangle Pose strengthens and stretches the legs, hips and chest. It also helps to improve balance and focus.
To do Extended Triangle Pose:
1. Stand with your feet together, toes pointing forward.
2. Step your left foot back 3-4 feet and turn your left heel down.
3. Reach your arms up to the sky, palms facing each other.
4. Turn your left foot out 90 degrees and extend your right arm straight out to the side.
5. Hold for 5-10 breaths.
6. To come out of the pose, slowly release your arms and stand up tall.
Camel Pose
Camel Pose stretches the entire front of the body, including the chest, abdomen and hips. It also helps to open the heart and release stress.
To do Camel Pose:
1. Start in Tabletop Position.
2. Place your hands on the floor shoulder-width apart and tuck your toes under.
3. Lift your hips up and back, straightening your legs and pressing your heels into the floor.
4. Reach your hands back to grab your heels.
5. If you can’t reach your heels, you can use a strap or a towel to hold on to.
6. Hold for 5-10 breaths.
7. To come out of the pose, slowly release your hands and press back to Tabletop Position.
Bird Pose Yoga
is a great pose to open up your chest and shoulders. This pose is also great for improving your balance.
To do bird pose, start in a kneeling position. Then, lean your torso forward and place your hands on the ground in front of you. Next, push your hips back and lift your torso and legs off the ground. Hold the pose for a few seconds, then release and repeat.
This pose is great for improving your balance because it requires you to maintain your balance while leaning forward. It also stretches your chest and shoulders, which can help improve your posture.
Hip Opening Yoga Poses
There are many reasons to open your hips. Perhaps you sit at a desk all day and your hips are tight. Maybe you’re a runner and your hips are constantly tight from all the pounding. Or maybe you just want to feel more open and free in your hips.
Whatever the reason, opening your hips is a great way to improve your overall flexibility and mobility. And the best part is that there are many hip opening yoga poses to choose from.
Here are a few of my favorites:
Pigeon Pose: This pose is a great way to open your hips, glutes, and thighs. Start in a Downward-Facing Dog pose. Step your right foot forward between your hands, and lower your left knee to the ground. Keep your right ankle directly above your left knee. Slide your left arm forward and lower your chest to the floor. Hold for five breaths, and then switch sides.
Cow Face Pose: This pose is a great way to open your hips and shoulders. Start in a seated position with your legs crossed. Place your right hand on the floor behind you, and lift your left arm up overhead. Gently lean to the right, and hold for five breaths. Then switch sides.
Lizard Pose: This pose is a great way to open your hips, thighs, and groin. Start in a Downward-Facing Dog pose. Step your right foot forward between your hands, and lower your left knee to the ground. Keep your right ankle directly above your left knee. Slide your left arm forward and lower your chest to the floor. Reach your right arm up toward the ceiling. Hold for five breaths, and then switch sides.
Happy Baby Pose: This pose is a great way to open your hips and groin. Start by lying on your back with your knees bent and your feet flat on the floor. Hold your baby (or a block) between your feet and gently pull your knees toward your chest. Hold for five breaths, and then release.
These are just a few of my favorite hip opening yoga poses. If you’re looking to open your hips, give some of these poses a try. You’ll be amazed at how much better you feel after just a few minutes of stretching.
Yoga Resting Pose
(Savasana)
Savasana is a resting pose that is often practiced at the end of a yoga class. This pose is beneficial because it allows the body to relax and rejuvenate. Savasana is also known as corpse pose because it is a pose that is often used to relax and rejuvenate the body after a long and tiring day.
To practice Savasana, you will need to lie on your back on the yoga mat. Once you are in position, allow your feet to fall naturally to the sides and let your arms rest at your sides with your palms facing up. Close your eyes and take a few deep breaths in and out. As you inhale, focus on lengthening your spine and as you exhale, let go of any tension you may be holding on to.
Stay in this pose for 5-10 minutes or as long as you feel comfortable. When you are finished, slowly roll onto your right side and then onto your back before sitting up.
Tantric Yoga Poses
The following tantric yoga poses are meant to open up the energetic pathways in the body, and to increase the flow of energy and sexual fluids. They are all simple, basic poses that can be done by anyone.
1. Mountain pose (tadasana) – This is the foundation for all other poses. Stand with your feet together, or slightly apart, and your arms at your sides.
2. Triangle pose (trikonasana) – This pose opens up the hips and stretches the groin. Stand with your feet apart, and turn your left foot out 90 degrees. Bend your right knee and reach down to touch your right ankle with your right hand. Extend your left arm up towards the ceiling.
3. Half moon pose (ardha chandrasana) – This pose opens up the hips and groin, and also stretches the side body. Stand with your feet together, and lift your right arm up towards the ceiling. Bend your left knee and reach down to touch your left ankle with your left hand.
4. Chair pose (utkatasana) – This pose strengthens the legs and opens up the hips. Stand with your feet together, and bend your knees to lower yourself into a squatting position.
5. Downward-facing dog pose (adho mukha shvanasana) – This pose stretches the entire body and strengthens the arms and legs. Get down on all fours, and press your palms into the floor. Extend your legs and lift your hips up towards the ceiling.
6. Camel pose (ustrasana) – This pose opens up the chest and strengthens the back. Kneel on the floor, and then lean back slightly to press your palms into the floor. Reach your hips up towards the ceiling, and tuck your chin into your chest.
7. Cobra pose (bhujangasana) – This pose strengthens the back and opens up the chest. Lie down on your stomach, and then press your palms into the floor. Extend your arms and legs, and lift your torso and head up off the floor.
8. Fish pose (matsyasana) – This pose opens up the chest and stretches the neck. Lie down on your back, and then place your hands underneath your hips. press your elbows into the floor, and lift your head and torso up off the floor. Tilt your head back and look up at the ceiling.
9. Warrior I pose (virabhadrasana I) – This pose strengthens the legs and opens up the hips. Stand with your feet together, and then step your left foot out to the side. Bend your left knee and reach your left hand down to touch your left ankle. Extend your right arm up towards the ceiling.
10. Warrior II pose (virabhadrasana II) – This pose strengthens the legs and opens up the hips. Stand with your feet together, and then step your left foot out to the side. Bend your left knee and reach your left hand down to touch your left ankle. Extend your right arm out to the side, with your palm facing down.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
