10 Foundational Poses To Start Your Practice Today

1. Tadasana 

This is the first pose which you can start with, as it serves as the foundational pose for other standing poses. You have to stand straight, with the feet apart, while balancing the body equally on both feet. Relax your shoulders while placing the arms by your side. Inhale and slowly raise the body on the balls of the feet with arms spread on the sides. Imagine your crown touching the ceiling. You can fix your alignment as well, through this pose. 

2. Vrikshasana

This is another foundational pose that you can start with. It helps you to balance and focus well. Begin by standing with your spine straight and arms beside your body. Slowly, lift one foot and rest the soles on the inner thighs of the other leg. Slowly, you must bring the hands near the chest and bring the palms in touch, as in a Namaste. Ensure to gaze at a focal object in front. This pose strengthens the legs and stabilizes.  

3. Uttanasana

This is another pose, which you can practice as a foundational pose. Also called the Forward Bending pose, you can give your hamstrings a good stretch, along with the calves and the spine. Stand with your spine erect and legs together, and inhale, and then bend as you exhale. You must hinge and fold downwards, reaching your fingers towards the feet. Allow the head to hang freely. This is a great pose to stretch the entire body, and it also relieves tension. 

4. Balasana

In this pose, you will be doing what you love the most, relax. Start the pose on all fours, then place your buttocks on your heels, extend your arms forward and place the forehead on the mat in front of you. After attaining this position, you can place the hands behind, with palms turned up. This is a great pose to stretch your back muscles and the hip joints. Additionally, you get relaxed as well. 

5. Setu Bandhasana

Lie down on your back in this popular foundational pose. The arms are by your side in this pose, with the palms facing downward. Slowly, bend the legs and place them hip-width apart. Press your feet into the ground and raise the hips from the ground. Your thighs and glutes must be engaged in the stance, while you relax the neck. You can improve spine flexibility with this practice. 

6. Adho Mukha Svanasana

This is another excellent pose to build your foundation. In this pose, you must start with all four limbs again. When you are on your hands and feet, slowly raise the buttocks towards the ceiling and allow the head to hang low. Form a V-shaped figure with the body. This is strengthening your arms, legs and core. 

7. Utkatasana

You have to stand with the feet hip-width apart and arms beside your body. Slowly, emulate the stance that you would take while sitting in a chair. And all through this, raise the hands over your head, pointing the fingers towards the ceiling. This pose is stimulating for the heart and the diaphragm. 

8. Chaturanga Dandasana

It is also called Low Plank. Start by sitting in Vajrasana. Then slowly, stretch your hands in front, and move into the normal plank pose, with your hands under the shoulders. Straighten the legs, supporting the feet on the toes. While exhaling, bend the elbows till they reach the shoulders. Hold and then relax. This is a good strengthening pose. 

9. Bhujangasana

This is a prone position asana, in which you start on your belly, with the legs stretched. Slowly open the heart and roll the shoulders upwards, and push yourself from the ground, while supporting your body with your hands. The hands will be bent at the elbows, with you gazing in front. This is for flexibility. 

10. Savasana

The corpse pose, which is used for relaxation looks simple, but is not. You must relax while maintaining your breath cycles. It is a supine asana or pose, which you do at the end of a yoga session.

Conclusion 

You can practice the above asana or poses, under the guidance of an expert for perfection. Only when you do that, can you reap the benefits. Join Ora Healings to learn authentic 200 hour yoga teacher training in thailand and 300 hour yoga teacher training in thailand.