Yoga Poses Reference
Guide
There are a variety of yoga poses and each one has its own unique benefits. As with anything else, it’s important to know the basics before starting a yoga practice. Here is a reference guide to some of the most common yoga poses.
Mountain Pose: This is the basic starting position for all yoga poses. Stand with your feet hip-width apart and your weight evenly distributed. Your arms should be at your sides, with your palms facing forward.
Downward Dog: Start in Mountain Pose. Shift your weight forward and raise your hips up and back, extending your arms and legs. Keep your head between your arms and your heels pressing down into the ground.
Warrior I: From Downward Dog, step your right foot forward between your hands. Bend your right knee, keeping your left leg straight. Reach your arms up over your head.
Warrior II: From Warrior I, extend your arms out to the sides. Rotate your torso to the right, keeping your left leg straight.
Triangle Pose: From Warrior II, extend your right arm straight up toward the ceiling. Reach your left hand toward the ground, keeping your right leg straight.
Camel Pose: Kneel on the ground with your knees hip-width apart. Place your hands on your lower back, with your fingers pointing toward your tailbone. Push your hips forward and arch your back.
Bridge Pose: Lie on your back with your feet flat on the ground and your knees bent. Lift your hips up off the ground, extending your arms and clasping your hands together beneath your back.
Child’s Pose: Sit on your heels with your toes together. Bend forward, extending your arms in front of you. Rest your forehead on the ground.
Beginner Kundalini Yoga Poses
Kundalini yoga is a branch of yoga that focuses on the awakening of kundalini energy that is said to be coiled at the base of the spine. The practice is said to help promote physical and spiritual health, and there are a number of poses that are said to be especially beneficial for beginners.
The following are a few beginner Kundalini yoga poses to get you started:
Mountain Pose: This is a basic standing pose that helps to build strength and stability.
Cat-Cow Pose: This is a gentle backbend that helps to open the chest and spine.
Downward-Facing Dog Pose: This pose helps to stretch the back and hamstrings.
Child’s Pose: This is a gentle resting pose that helps to soothe the mind and relax the body.
These are just a few of the many poses that can be included in a Kundalini yoga practice. As with any type of yoga, be sure to listen to your body and take breaks as needed.
Beginner Mother Daughter Yoga Poses
There’s no need to break out the yoga mat when you and your little one are ready to start stretching. These beginner mother daughter yoga poses are a great way to bond and get moving.
1. Mountain pose: Stand tall with your feet hip-width apart and your arms at your sides.
2. Child’s pose: Kneel on the floor with your big toes touching and your knees hip-width apart. Touch your forehead to the floor and extend your arms out in front of you.
3. Downward-facing dog: Come to all fours with your hands directly below your shoulders and your knees hip-width apart. Push your hips up and back, lengthening your spine.
4. Cat-cow pose: Come to all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin.
5. Triangle pose: Stand with your feet 3-4 feet apart and turn your left foot out 90 degrees. Extend your arms out to the sides and hinge at your waist to reach your right hand to your left ankle.
6. Warrior I pose: Step your left foot back about 3 feet and bend your left knee to a 90-degree angle. Extend your arms out to the sides and look up.
7. Warrior II pose: Step your right foot forward about 3 feet and bend your right knee to a 90-degree angle. Extend your arms out to the sides and look down.
8. Extended Triangle pose: Step your left foot back about 3 feet and turn your left foot out 90 degrees. Extend your arms out to the sides and hinge at your waist to reach your right hand to your left ankle. Reach your left arm toward the sky.
9. Half Camel pose: Kneel on the floor with your knees hip-width apart and your feet together. Place your hands on your hips and press your hips forward as you arch your back and reach for your heels.
10. Child’s pose: Kneel on the floor with your big toes touching and your knees hip-width apart. Touch your forehead to the floor and extend your arms out in front of you.
Yoga Poses Duo
There are plenty of yoga poses that can be performed as a duo. These poses are often complementary, providing a well-rounded yoga practice.
One example is the Warrior I and II poses. Warrior I strengthens and tones the legs, while Warrior II stretches and opens the hips. They are both great poses for improving balance and stability.
Another popular duo is the Downward Dog and Child’s pose. Downward Dog is a great pose for strengthening the arms and spine, while Child’s pose is a gentle stretch for the back and hips.
These are just a few examples of yoga poses that can be performed as a duo. Whether you’re looking for a challenging workout or a relaxing stretch, there’s a duo pose waiting for you.
Yoga Crescent Pose
is a deep hip opener that stretches the muscles on the front of the hip and groin. It is also a great way to open up the chest and improve spinal flexibility.
To do Crescent Pose, start in Downward-Facing Dog. Step your right foot forward between your hands, and turn your left heel down. Keep your hips parallel to the ground as you lower your left hand to the floor.
Lift your right hand to the ceiling, and reach your right arm toward the back of your right thigh. Keep your spine long and press your hips forward as you deepen the stretch. Hold for a few breaths, then switch sides.
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.
