Yoga might be scary if you’ve never done it before. It’s natural to be concerned about not being flexible, in shape, or just appearing ridiculous.
But yoga is more than just the insane arm-balancing, pretzel positions you see on social media. It may be simple to begin and then progress to more sophisticated positions.
Whether you want to learn some fundamental motions before taking a class, receive some pointers on where to start with an at-home practice, or learn a few postures to enhance flexibility, this sequence may help.
Sun salutations are built on this sequence. You’ll most likely be going through this fundamental sequence if you take any Vinayasa or flow lesson.
Mountain Pose (Tadasana)
This position seems simple since it consists mostly of standing. However, it serves as the foundation for all other standing postures and inversions.
You’ll be exercising your torso and legs, as well as grounding yourself, if you do this actively. This may boost confidence and alleviate worry.
- Position your feet so that your big toes are barely touching and your heels are slightly apart. Examine your posture by seeing whether your second toes are parallel.
- Press your big toe, tiny toe, right side heel, and left side heel onto the four corners of your foot. Feel how pushing into your foot stimulates your whole leg and keeps those muscles working.
- Take a deep breath as well as roll your shoulders up and back, then down, so your shoulder blades rest against each other and your neck is long.
- Take a couple deep breaths right now. If you like, you can close your eyes.
Forward Fold (Uttanasana)
Take a deep breath when you’re ready to proceed.
- Lift your arms to the sides and up, above your head, as you inhale.
- Exhale and fold your torso over your legs, releasing your arms (either in front of your body or off to the side, like a swan dive). Have at least a small bend in your knees the first time around. No matter how versatile you are, your hamstrings will be chilly when you begin, so be careful with them.
- Proceed to straighten your legs as far as feels comfortable while you relax into the position. Anything that pinches or causes a shooting pain should be stopped immediately. Allow gravity to do its thing here; don’t drag yourself down and force the fold.
- Place your hands on your shins, feet, or the floor. This gently lengthens your spine as well as hamstrings while also improving your balance.
Plank Pose (Uttihita Chaturanga Dandasana)
This is a highly vigorous position that engages all of your front body muscles.
- From the Forward Fold, place your hands flat on the floor, bending the knees as required. Step one leg back at a time until you’ve been in a high Plank Pose.
- Pull your bellybutton into your spine by pressing into your hands, keeping your legs parallel and engaged.
- Take a few deep breaths here, concentrating on your core and arms.
It’s easy to sag too far and develop “banana back” or slouch your shoulders. As a novice, a nice approach to figure out this position is to have a buddy look at the form you’re creating from the side.
From your hands on the floor to your hips, your upper body should be mostly straight, with slight curves due to natural spine curvature.
Downward-Facing Dog (Adho Mukha Svanasana)
This posture lengthens the spine, stretches the back leg muscles, and helps digestion. Because it is a moderate inversion, it may aid with headaches and relax the nervous system.
- On the inhale, press into your hands and bring your hips up and back into Plank Pose. One of the most difficult aspects of this position is maintaining a neutral spine while keeping your shoulders engaged but not overworked.
- Straighten your legs and press your heels against the floor. There will almost certainly be some space among your heels and the ground. You might be very flexible, but if your legs are particularly long, your heels will most likely not reach the floor. That’s all right. Keep your legs moving and your heels on the ground.
- Warm up your leg muscles by pedaling out your feet the first time you do this stance.
Child’s Pose (Balasana)
This is a fantastic posture to come to in any yoga session if you want to relax along with reset the nervous system.
- Take a deep breath in Downward-Facing Dog. Exhale by lowering your knees to the floor, drawing your hips back to your heels, and resting your forehead on the floor.
- You may either keep your arms spread out in front of you or draw them close to your body, palms up towards your feet.
- Because this is a restorative position, tailor it to your own requirements. You may expand your knees a little if you wish. This stance, like other forward folds, is nurturing. It massages your internal organs while relaxing your spine, shoulders, and neck.