12 Basic Yoga Poses
know the pose
1/13
No matter what style of yoga you choose, be it hatha yoga, vinyasa yoga, or hot yoga, it almost always requires a few key movements. For safety, we recommend working with a trained trainer who will show you how to perform each position correctly.If you have neck, back, or joint pain or flexibility issues, Talk to your doctor before starting a yoga routine. Most poses can be adjusted to fit your body. Mountain
2/13
This move may seem simple, but doing it right will help you maintain your posture and balance. Stand with your big toes together, your heels slightly apart (wider if more comfortable) and your arms at your sides. Imagine lifting your inner leg and ankle. Pull your shoulder blades down and widen your collarbones. Keep your head in line with your shoulders (don't pull it back and forth) and your chin parallel to the floor. The pelvis and hips should be neutral and not tucked or arched. Hold for 30 seconds to 1 minute.
downward facing dog
3/13
This pose works your upper body and stretches the muscles in your arms, chest, legs, and back. Get on all fours with your toes pointing down, your knees under your hips, and your hands slightly in front of your shoulders. Exhale and begin to straighten your legs, lifting your heels off the floor. Raise your sit bones toward the sky and press your heels toward the floor. Gently press your palms into the mat and slowly extend your arms as you pull your shoulder blades down. Relax your head and try to hold it between your upper arms. Hold for 1-3 minutes.
board
13.4
From Downward Dog with your arms straight, lower your torso forward until it's perpendicular to the floor, with your palms directly under your shoulders. Spread your collarbones, pull your shoulder blades down, and look straight down at the floor. Hold for 30 seconds to 1 minute. Plank pose helps build stronger arm, wrist, and core muscles.
dog looking up
5/13
This is a great upper body pose. Lie on your stomach with your legs straight and your toes on the floor. Bend your elbows and place your palms on the floor by your hips. Push with your hands to lift your torso and upper legs off the floor. Draw your navel toward your spine and tighten your abs. Without straining your neck, draw your shoulder blades down and gently lift your chest toward the ceiling. Hold for 15-30 seconds.
warrior one
6/13
Warrior pose works the muscles of the lower body and builds endurance and balance. From Mountain Pose, spread your legs three to four feet apart from him. Raise your hands overhead, palms facing each other. Slide your shoulder blades into your back. Rotate his right foot outward his 90 degrees and his left foot his right 45 degrees. Twist your torso to the right and turn your pelvis toward your right foot. Bend your right knee - so it is over your ankle. Gently bend your upper back, but don't let your head fall back. From 30 seconds he holds for 1 minute then switch sides.
warrior 2
7/13
Spread your legs 3 to 4 feet like a warrior. Raise your arms to the sides, palms facing down. Rotate your left foot out 90 degrees and rotate your right foot slightly to the right. Bend your left leg 90 degrees to his and stack your knee over your ankle. Press the outside of your right heel into the floor and extend your arms while keeping your torso centered. Turn your head to the left and look at your fingertips. Hold for 30 seconds to 1 minute, then switch sides.
wood
8/13
This classic pose works your legs and feet while practicing balance. From Mountain Pose, lower your hands and grab your right ankle with your right hand. Lift your foot and place the sole on the inside of your left thigh near the groin. (Don't put your feet directly on your knees.) Keep your hips straight. Bring your palms together in front of your chest. Hold for 30 seconds to 1 minute, then switch sides.
Chair
9/13
Use this move to strengthen your core and lower body while stretching your upper body. From Mountain Pose, raise your arms overhead with your palms facing (or touching). Bend your knees as much as possible and lean forward slightly, keeping your knees and ankles together. Pull your shoulder blades down and hold for 30 seconds to 1 minute.
butterfly
10/13
Sit on the floor with your legs out in front of you. Then bend your knees, pull your heels toward your groin, and pinch the soles of your feet. Open your knees to the sides. Extend your hands forward to stabilize your feet, ankles, and shins. Relax your thighs as your knees continue to sink toward the floor. Hold for 1-2 minutes. The waist, inner thighs, and hips are well stretched.
Reclining Spinal Twist
11/13
A twist gently stretches your back, hips, and neck. Lie flat with your arms out to the sides so your body forms a T. Bend your right knee, and lightly set the toes of your right foot on your left knee. Keeping your shoulders flat on the floor, drop the right knee over to the left side of your body, twisting at the low back and waist. Turn your head to the right and look down your arm at your fingers. Hold for up to 10 breaths before switching sides.
bridge
12/13
This will work your hips, legs, glutes and core. Lie on your back, arms at your sides, palms facing down, knees bent, heels close to buttocks. Push your hips up until your thighs are parallel to the floor and bring your hands together under your body. Remember to push your knees forward and draw your pubic bone toward your navel. Raise your chin slightly, lower your shoulder blades, and spread your collarbones. Hold for 30 seconds to 1 minute, then slowly lower your hips back to the floor.
child pose
13/13
It is a resting posture that gently stretches the waist, hips, and neck. Kneel on the floor with your toes together. Sit on your heels with your knees hip-width apart. Place your torso between your thighs, your arms on the floor at your sides, and your hands on your hips, palms facing up. Lift the back of your skull away from your neck and spread the shoulder blades apart with the weight of your shoulders. Hold for 30 seconds to 3 minutes.
1/13
No matter what style of yoga you choose, be it hatha yoga, vinyasa yoga, or hot yoga, it almost always requires a few key movements. For safety, we recommend working with a trained trainer who will show you how to perform each position correctly.If you have neck, back, or joint pain or flexibility issues, Talk to your doctor before starting a yoga routine. Most poses can be adjusted to fit your body. Mountain
2/13
This move may seem simple, but doing it right will help you maintain your posture and balance. Stand with your big toes together, your heels slightly apart (wider if more comfortable) and your arms at your sides. Imagine lifting your inner leg and ankle. Pull your shoulder blades down and widen your collarbones. Keep your head in line with your shoulders (don't pull it back and forth) and your chin parallel to the floor. The pelvis and hips should be neutral and not tucked or arched. Hold for 30 seconds to 1 minute.
downward facing dog
3/13
This pose works your upper body and stretches the muscles in your arms, chest, legs, and back. Get on all fours with your toes pointing down, your knees under your hips, and your hands slightly in front of your shoulders. Exhale and begin to straighten your legs, lifting your heels off the floor. Raise your sit bones toward the sky and press your heels toward the floor. Gently press your palms into the mat and slowly extend your arms as you pull your shoulder blades down. Relax your head and try to hold it between your upper arms. Hold for 1-3 minutes.
board
13.4
From Downward Dog with your arms straight, lower your torso forward until it's perpendicular to the floor, with your palms directly under your shoulders. Spread your collarbones, pull your shoulder blades down, and look straight down at the floor. Hold for 30 seconds to 1 minute. Plank pose helps build stronger arm, wrist, and core muscles.
dog looking up
5/13
This is a great upper body pose. Lie on your stomach with your legs straight and your toes on the floor. Bend your elbows and place your palms on the floor by your hips. Push with your hands to lift your torso and upper legs off the floor. Draw your navel toward your spine and tighten your abs. Without straining your neck, draw your shoulder blades down and gently lift your chest toward the ceiling. Hold for 15-30 seconds.
warrior one
6/13
Warrior pose works the muscles of the lower body and builds endurance and balance. From Mountain Pose, spread your legs three to four feet apart from him. Raise your hands overhead, palms facing each other. Slide your shoulder blades into your back. Rotate his right foot outward his 90 degrees and his left foot his right 45 degrees. Twist your torso to the right and turn your pelvis toward your right foot. Bend your right knee - so it is over your ankle. Gently bend your upper back, but don't let your head fall back. From 30 seconds he holds for 1 minute then switch sides.
warrior 2
7/13
Spread your legs 3 to 4 feet like a warrior. Raise your arms to the sides, palms facing down. Rotate your left foot out 90 degrees and rotate your right foot slightly to the right. Bend your left leg 90 degrees to his and stack your knee over your ankle. Press the outside of your right heel into the floor and extend your arms while keeping your torso centered. Turn your head to the left and look at your fingertips. Hold for 30 seconds to 1 minute, then switch sides.
wood
8/13
This classic pose works your legs and feet while practicing balance. From Mountain Pose, lower your hands and grab your right ankle with your right hand. Lift your foot and place the sole on the inside of your left thigh near the groin. (Don't put your feet directly on your knees.) Keep your hips straight. Bring your palms together in front of your chest. Hold for 30 seconds to 1 minute, then switch sides.
Chair
9/13
Use this move to strengthen your core and lower body while stretching your upper body. From Mountain Pose, raise your arms overhead with your palms facing (or touching). Bend your knees as much as possible and lean forward slightly, keeping your knees and ankles together. Pull your shoulder blades down and hold for 30 seconds to 1 minute.
butterfly
10/13
Sit on the floor with your legs out in front of you. Then bend your knees, pull your heels toward your groin, and pinch the soles of your feet. Open your knees to the sides. Extend your hands forward to stabilize your feet, ankles, and shins. Relax your thighs as your knees continue to sink toward the floor. Hold for 1-2 minutes. The waist, inner thighs, and hips are well stretched.
Reclining Spinal Twist
11/13
A twist gently stretches your back, hips, and neck. Lie flat with your arms out to the sides so your body forms a T. Bend your right knee, and lightly set the toes of your right foot on your left knee. Keeping your shoulders flat on the floor, drop the right knee over to the left side of your body, twisting at the low back and waist. Turn your head to the right and look down your arm at your fingers. Hold for up to 10 breaths before switching sides.
bridge
12/13
This will work your hips, legs, glutes and core. Lie on your back, arms at your sides, palms facing down, knees bent, heels close to buttocks. Push your hips up until your thighs are parallel to the floor and bring your hands together under your body. Remember to push your knees forward and draw your pubic bone toward your navel. Raise your chin slightly, lower your shoulder blades, and spread your collarbones. Hold for 30 seconds to 1 minute, then slowly lower your hips back to the floor.
child pose
13/13
It is a resting posture that gently stretches the waist, hips, and neck. Kneel on the floor with your toes together. Sit on your heels with your knees hip-width apart. Place your torso between your thighs, your arms on the floor at your sides, and your hands on your hips, palms facing up. Lift the back of your skull away from your neck and spread the shoulder blades apart with the weight of your shoulders. Hold for 30 seconds to 3 minutes.
Dec 27,2022