Ten Basic Hatha Yoga Poses for Beginners- Pri.

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Yoga is relaxation of body, mind and soul. When done regularly, body becomes more flexible and strong. Eventually, the technique helps in weight-management and helps to be grounded spiritually. Here is a quick guide for beginners to do a ten-pose Yoga session.

Mountain Pose (Tadasana)

1. Stand with feet together and relax your shoulders and let your arms lose at sides.

2. Raise your arms slowly as you inhale bring the palms facing each other.

3. Reaching towards the sky hold the posture for a few seconds.

4. Exhale, bring your arms down slowly.

5. Repeat Tadasana a few times to warm-up your body.

Forward Fold (Uttanasana)

1. Keep your feet hip-width apart and stand straight.

2. Inhale as you extend your spine.

3. Exhale as you bend down and try to touch your toes without bending your knees.

4. Relax shoulders and hold the pose for few seconds.

5. Inhale as you stand up.

Downward Dog (Adho Mukha Svanasana)

1. While on your hands and knees, inhale as you put your fingers flat on the mat getting ready for the pose.

2. Exhale and lift your knees off the floor pushing the mid-section of the body upwards.

3. Try and keep the feet flat pushing to the ground.Hold the position for a few minutes.

4. Inhale and release. Put your knees slowly on the floor.

5. Relax then repeat.

Plank (Chaturanga)

1. While on downward dog pose, when ready for the transition, inhale and lower your body curling the toes and bending elbows.

2. From head to heels the body is in the same level. Hold the position for few seconds.

3. Exhale and lie on your stomach putting the head on one side and relax.

4. Repeat the pose as needed.

Cobra Pose (Bhujangasana)

1. After the Plank pose, while on your stomach place your arms under your shoulders.

2. Keeping elbows close to your upper-body, inhale as you extend the spine pushing using the palms. 

3. Keep ears away from your shoulders and lengthen your spine look up the ceiling.

4. Exhale and relax, lie on your stomach putting the head on the other side.

5. Repeat as needed.

 

Tree Pose (Vrikshasana)

1. Stand with your feet together and arms relaxed on your sides.

2. Inhale, slowly shift your weight on to one leg, lift the other leg and place the foot on the inside of the thigh. Move your hand in prayer position in front of your chest. Exhale and find the balance.

3. Inhale, bring the arms up towards the sky palms facing each other. Hold the position for a few seconds.

4. Exhale and release the pose.

5. Repeat on the other side.

Triangle Pose (Trikonasana)

1. Stand with legs about 4-feet apart turn right foot 90 degrees and left foot slightly inwards.

2. Inhale, raise arms parallel to the floor opening-up the chest and stretching the right arm towards right side.

3. Exhale. Extend the arms, look towards your right fingertips.

4. Inhale, extend and tilt the body bringing right arm down to touch inside of the right feet and left arm reaching the ceiling.

5. Hold the posture for few seconds, exhale and release. 

6. Relax. Repeat on the other side.

Seated Twists (Ardha Matsyendrasana)

1. While on a seated position extend your legs flat on the floor.

2. Put the right foot on the ouside of the left thigh crossing over.  

3. Put left arm on the outer side of the right knee and elbows touching the thigh.

4. Inhale,twist the body towards right and gaze behind.

5. Hold the position for a few seconds, exhale and release.

6. Repeat on the other side.

Bridge (Setu Bandha Sarvangasana)

1. Lying on the back, put the arms on the sides, feet flat on the floor and knees bent positioned up towards the ceiling. Or keep the knees unbent for a more advanced pose.

2. Inhale, move the heels close to the glutes preparing for the position.

3. Clasp hands below your pelvis or hold your hips for support. Pressing the feet and palms lift your body up bringing chin to chest. 

4. Hold the position for few seconds.

5. Exhale and relax. Repeat as needed.

  

Corpse pose (Shavasana)

1. Lie on your back, arms relaxed by the sides and feet facing outwards forming a relaxed "V".

2. Palms face upwards and arms do not touch the body.

3. Spine lies flat on the mat.

4. Take relaxing breadths closing your eyes.

5. After a few minutes when ready slowly roll towards your right, take a few seconds before coming to a seated position.

And of course, keep hydrated! Feel your body, mind and spirit centered and refreshed.