Basic Yoga Poses

Basic yoga Poses

In yoga, there are some fundamental poses, some serve as starting postures for other poses, while others are used for relaxation after performing various asanas. Though these movements may seem simple, their effects and benefits vary significantly. Don't underestimate them; understanding these basic poses will make it much easier to refer to relevant books or follow yoga instructors during practice.

Basic Poses

Aligning Breath and Emotions

Basic sitting and standing poses serve as starting postures for the practice. They help focus consciousness and quickly bring the body and mind into a state of practice.

1. Seated Pose with Back Stretch

●Sit down, legs extended and together, toes pointing upward. Place your hands behind your hips, fingertips toward the hips, arms extended, and stretch your back.

2. Standing Pose for Full Body Relaxation

●Stand with your gaze forward. Legs straight, feet together, heels lightly touching, soles firmly on the ground, toes gripping the floor. Tighten the buttocks and abdomen, relax the shoulders, and let your arms hang naturally. Maintain smooth breathing.

Easy Sitting Pose

Both Feet Placed Under the Thighs

This pose is used for warm-up and relaxation after more challenging movements. It relaxes the body, enhances balance, and increases flexibility in the hips, making it suitable for beginners.

Seated Pose with Left Foot Underneath

●Sit on the Yoga Mat, bend the left leg, and place the left foot under the right thigh. Then bend the right leg and place the right foot under the left thigh, crossing the legs. Keep the waist and back straight, relax the shoulders, extend the arms, and place the palms on the knees facing upward. Breathe naturally and smoothly.

Lotus Pose

Both Feet with Soles Up

A classic pose often used in meditation practice. It relieves joint fatigue, enhances balance, and improves the stretching ability of the body.

Seated Pose with Left Foot on Top

●Sit on the yoga mat, bend the left leg, and place the left foot on top of the right thigh. Then bend the right leg and place the right foot on top of the left thigh, crossing the legs. Keep the waist and back straight, relax the shoulders, extend the arms, and place the palms on the knees facing upward. Breathe naturally and smoothly.

Half Lotus Pose

One Foot with Sole Up

The most common position used during meditation practice. Half lotus pose relieves joint fatigue and has a beneficial effect on the hip joints.

1. Seated Pose with Left Foot Underneath

●Sit on the yoga mat, bend the left leg, and place the left foot under the right thigh. Then bend the right leg and place the right foot on top of the left thigh.

2. Standing Pose with Right Sole Up

●Bend the right leg and place the right foot on top of the left thigh, crossing the legs. Keep the waist and back straight, relax the shoulders, extend the arms, and place the palms on the knees facing upward. Breathe naturally and smoothly.

Meditation Pose

A fundamental seated yoga pose. It corrects the coccyx, stretches the inner thigh muscles, and firms and slims the legs.

Seated Pose with Legs Stacked

Lion Pose

This pose has a beneficial effect on the digestive system and is helpful for relaxing the back, strengthening the waist, and elongating the arms and neck while reducing neck fat.

Kneeling, Sitting on Both Feet

●Kneel on the yoga mat with both knees, overlapping the big toes. Relax the ankles and sit on both feet. Keep the waist and back straight, relax the shoulders. Place both hands on the thighs and maintain smooth breathing. If you feel muscle spasms in the thighs, you can separate the knees slightly. If your ankles hurt while kneeling, immediately extend your legs and relax.

●Sit on the yoga mat, bend the left leg, and place the left foot under the right hip; then bend the right leg and place the right foot on top of the left hip. Keep the waist and back straight, relax the shoulders, align both knees on the same line, extend the arms, and naturally place the palms on the knees. Maintain smooth breathing.

Lion Pose

This pose can soothe the spinal nerves, relax the back, tighten the waist and abdomen, elongate the arms and neck, and reduce neck fat.

1. Forward Stretch from Thunderbolt Pose

●Starting from the thunderbolt pose, open both knees to the maximum, keeping the big toes overlapping. Lean forward, place both hands on the ground, palms facing you. Extend both arms, stretch the back as much as possible, and relax the shoulders.

2. Close the Eyes, Tilt the Head Back

●Close your eyes, concentrate on the tip of your nose. Relax the entire body, tilt the head back, and maintain smooth and natural breathing. You can practice this pose in conjunction with lion's roar and other movements.

Practicing these basic yoga poses regularly will help you build a solid foundation for your yoga journey. As you progress, you can explore more advanced postures and deepen your mind-body connection through the practice of yoga.