A Beginners Guide: Yoga Postures Part 2
Hello yogis! We present to you another guide to yoga postures for beginners. If you have read our first post of Yoga Postures, then you are ready to enhance your daily practice with more. If not, we invite you to take a look to A Beginners’ Guide: Yoga Postures.
We have already introduced to you some basic postures which include the cat-cow postures, downward facing dog and warrior 1. We’ve given you these postures to slowly warm up your body for your practice. If you feel comfortable executing those basic poses, you are now ready to slowly integrate more into your practice!
One pose that you should know before starting is Mountain pose or Tadasana pose in Sanskrit.
– Bring your feet together, with the toes together and the heels slightly separated. Keep the legs activated and press your shoulder blades into your back. Keep your tailbone down and lift the pubis towards the navel.
This pose is usually the starting position for all standing postures.
Now that you know Mountain pose, we present to you 4 more beginner postures!
Warrior 2 (Virabhadrasana II): This posture stimulates your abdomen, strengthens the legs and stretches the groins, chest and shoulders.
– This posture is normally sequenced directly after warrior 1 pose. Therefore, while your right knee is still directly bent on top of your ankle, with your back foot at a 45 degree angle, you can stretch open your arms to the sides, parallel to the floor. Keep your arms in the same line as your shoulders.
– A common mistake among beginners is leaning the torso over the front thigh. Remember to keep the shoulders directly over the pelvis. Keep the tailbone down and keep your gaze over the fingers.
– Stay here for about 5 breaths and repeat this with the left leg in front. Combining this posture after Warrior 1 will add more flow to your practice.
Triangle pose (Trikonasana): This pose stretches the thighs and knees as well as stimulates the abdomen.
– Starting in Tadasana, as you exhale, separate your feet about 1 meter apart. Actively raise and open your arms parallel to the floor. Then, move your right foot to the right at a 90 degree angle. Bring your heels to align with each other. Your left foot should also be slightly turned right.
– Keep your legs straight, activate the legs and knee caps and slowly move your torso directly over your right leg. Exhale and drop your right hand down. If you can easily grab your big toe, you may do so. If it is difficult to touch your toes, just bring your hand onto your leg, wherever is most comfortable.
– Make sure your head is in line with your foot. Now, reach your left arm up towards the sky, lifting your abdomen upwards as well and keep your gaze at your hand above. Stay here for 5 breaths. Inhale your torso back up and you can directly repeat this on your left side.
Extended Side Angle Pose (Uttitha Parsvakonasana): This pose strengthens the legs and gives a great stretch to side and shoulders.
– Start in Tadasana, again separate your feet to more or less about 1 meter apart. Actively raise your arms parallel to the floor and open them out to the sides. Again, turn your right foot to the right for a 90 degree angle.
– Bend your right knee and make sure that your knee is directly on top of the ankle, not over passing it. Your shin should be perpendicular to the floor, if possible bring your right thigh parallel to the floor. You may widen your stance if needed.
– Align your right heel with the left heel. Activate the right knee and bring your right elbow on top. Now raise your left arm, bringing your left hand reaching up and forward above your head, with the palm of your hand facing down. Your body is essentially shaping a diagonal line from your left foot to your left hand.
– Keep your gaze on your left hand and make sure that the outer edge of your left foot is grounded to the floor. Stay here for 5 breaths. Slowly inhale the torso back up and repeat on the other side.
Chair Pose (Utkatasana): This posture strengthens the thighs, abdomen and arms also reducing flat feet.
– Start in Tadasana. Inhale and raise your arms perpendicular to the floor. Exhale, bend your knees and try to make your thighs parallel to the floor.
– Bring your ribs inward and keep your tailbone down. Stay in this pose for 30 seconds to a minute. Exhale, straighten your legs and bring your arms down and come back into tadasana.
Add these simple postures into your practice and slowly see yourself gain more strength and flexibility. As always, we recommend you to continue learning with a qualified yoga teacher as you can, but there is also no problem practicing at your own pace in the comfort of your own home. We at Shambhala Barcelona look forward to continuing to help your grow your yoga practice. <3
Photo credits: @mana_yoga