10 Postures Every Beginner Yogi Should Learn

10  Postures
Every Beginner Yogi Should Learn

So…you’ve decided to go to a yoga class! It sounds great, but maybe you’re a little unsure about knowing what to do when the instructor calls out posture names and you don’t know them. Here are a few tips to get you started. First, don’t be intimidated; find a “Beginner” or “gentle” class to start in. Second, the instructor will be helpful and give explanation and instructions.  Third, the instructors often demonstrate postures. (Insider secret: Instructors don’t expect every student to know every posture).

Just so you’re not totally “in the dark”, I’ve compiled a list of some popular yoga postures for you to get to know a little about before you head to that class. Here are 10 poses, their names in Sanskrit (in case your teacher uses the traditional language), a little bit about why it’s popular, and a hint or two about being comfortable in the pose.
 
1) Mountain Pose (Tadasana). This is the foundational pose for all standing poses. Stand tall! It’s the beginning posture for many sequences in class.In this simple standing posture, your arms may be in several variations depending on the teacher’s instruction. Hint: Keep your feet about hip width apart to start, and place your weight equally in the left and right foot.
 
2) Standing Forward Fold (Uttanasana) is often used alone to relax the lower back or in sequences as a transition from standing to lunges. You’ll often move into this posture from Mountain Pose. Tip: remember that you hinge at your hips, not your waist! Hint: try not to lock your knees AND if your hands don’t reach the floor, you can rest them on your legs to keep from straining your back.
 
3) Child’s Pose (Balasana). This is one of the most popular resting poses. You’ll see it in most yoga classes. Often you will start on your hands and knees and be asked to bring your hips back to your heels. Hints: Your glutes don’t have to touch your heels, especially if that bothers your knees at first. There are lots of arm positions so the teacher may offer a choice..
 
4) Easy Pose (Sukhasana). Most classes will begin (and probably end) in this posture. This cross-legged pose is also used for breathing exercises and meditation practice.Tip: Cross your legs comfortably at the ankles. If your knees are higher than your hips, sit on folded blankets or a low bolster. This will be more comfortable for your hips.(Most studios will have blankets or bolsters for use in class.)
 
5) Table or Table Top (Bharmanasana). On your hands and knees, this posture is commonly used during the warmup section of class and in transitioning from floor to standing.Hint: Try to keep your knees directly under your hips, your feet behind you knees and your wrists directly under your shoulders. This is the foundation and you can adjust if you need to.
 
6) Corpse Pose (Savasana). It’s actually the name of the posture, not the name for relaxation. They’ve become almost interchangeable because it is the most common posture used for relaxation at the end of class. Tip: Lie flat on your back with the palms facing upward. Try it without props for a few breaths. You can add a blanket roll or bolster under the knees if the lower back is uncomfortable. You can place a blanket under the head if the neck is uncomfortable.
 
7) Warrior 1 (Virabhadrasana 1) is a high lunge with the torso upright and the arms overhead. It strengthens the legs and back and creates heat in the body. It’s sometime practiced alone, but often added to posture sequences. Tip: for better balance, keep your feet in line with your hips, not one foot directly behind the other. If you keep the back heel up, it will challenge your ability to balance.
 
8) Warrior 2 (Virabhadrasana 2) is one of the primary “wide-stance” postures (with the feet wide apart). You can move into several other postures from this basic pose. You’ll bend one knee and lift the arms parallel to the floor. Hint: for knee safety, make sure that your bent knee is directly over the ankle.
 
9) Downward Facing Dog (Adho Mukha Svanasana). Most people have heard the name of this pose (they even use it in advertising). It’s an integral part of the Sun Salutation sequence of postures. Hint: However you’ve been instructed to get into the pose, be sure to keep the thumb side of the wrist connected to the floor and remember, the heels DON’T have to come all the way to the floor!

10) Cobra (Bhujangasana) is a simple, supported back bend to help create spinal flexibility. You’ll start belly down on the floor with your hands under your shoulders. “Curl” the body upward - head, then chest, then belly – with the hands supporting you. Tips: In Cobra, the hip bones don’t come off the floor and the elbows don’t have to straighten. You move only as high as your back is comfortable.
 
So that’s it –three tips and ten postures to get you started and help you feel comfortable in class. Put on some stretchy, comfy clothes, grab a bottle of water and a mat if you have one (if you don’t, most studios have some to borrow or rent) and head out!  When you get to class, let the instructor know you’re a beginner. Follow their instruction (not all yogis instruct the same way) and REMEMBER it’s your body and your practice. Look for stretch; but avoid PAIN.

Do what you can and rest when you need to – that’s what makes a true yogi Have a great class and welcome to the practice.

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