An Introduction to Yoga's Basic Poses

By Suzanne MacNevin - November 2009.

DISCLAIMER: You cannot learn yoga from a website or a book. There is no substitute for a proper yoga teacher in a traditional yoga setting. I also discourage people from taking yoga in a gym setting, because gym instructors have different priorities than traditional yoga instructors. Start with the basics of yoga before you try anything weird like water yoga or hot yoga.

Once you learn the basics of yoga you can start doing it at home without supervision, but its important you learn proper technique and safety from an instructor. If you injure yourself its your own fault for not seeking out a yoga instructor and paying attention to them. This website is meant only as an introduction to yoga practice. No website or guidebook, no matter how comprehensive, will prevent you from injuring yourself if you fail to heed this warning.

Please also note this site is going to focus on yoga as an exercise and not on the meditation or spiritual elements of yoga.

A Bit of History / Facts & Figures

Yoga first start in India about 5,000 years ago and is closely related to Hindu philosophy of unity and balance between the body and mind. Common forms of the physical discipline are Hatha Yoga and Vinyasa.

16.5 million American adults in the United States practice yoga according to a 2005 study, up 43% from a similar study conducted in 2002. Its safe to assume yoga is becoming a more popular form of exercise.

Even public and private are starting to teach yoga as part of their physical education classes, both as a way to maintain/improve muscle strength/flexibility, but also to reduce stress. (It should be noted exercise in general reduces stress.)

Athletes are resorting to yoga to stay in shape. Even NHL hockey players in Canada are taking yoga twice a week during the off-season in order to stay in peak physical condition.

Yoga Tips for Beginners

The History and Benefits of Yoga

Yoga and Exercise Fashion

THE BASIC POSES

Note: You should avoid doing some of these poses if you are: Pregnant, have high blood pressure, difficulty breathing or suffering from neck, back or hip injuries. Consult a registered physician.

The Bridge Pose

STEP 1
Breathing deeply through your nose, start lying down on your back. Bend your knees and bring the soles of your feet to the floor, hip- distance apart and with your toes pointing directly forward.

STEP 2
Resting your arms on the mat alongside your torso, press into your heels and lift your hips. If this is challenging, stay here for between five and 10 breaths. Avoid turning your head from side to side; simply look straight up. For more intensity, clasp your hands together under your pelvis, interlace your fingers and keep your arms straight. Rocking gently to one side and then the other, bring your shoulders underneath you so that the weight rests on the tops of the arms.

STEP 3
When you're finished, roll down one vertebra at a time, with the hips coming down last. Bring your knees to your chest and rest for a few breaths.

Repeat once or twice.

The Forward Bend

STEP 1
Start in a sitting position with your legs straight out in front. Engage the muscles of your thighs and rest your palms on the mat beside your hips.

Use your arms to help you lengthen your spine, from your tailbone up to the top of your neck.

STEP 2
Keeping the length in your spine, engage the muscles of your lower belly and walk your hands forward, bending at the hips rather than at the waist.

Move forward only so far as you can keep your back long and straight

If you're feeling sensation in your hamstrings, you're doing it right.

Rest your hands on your legs, the floor or lightly grip the outer edges of your feet. Stay in this pose for between five and 10 breaths.

STEP 3
To release, gently walk your hands back to a sitting position and relax onto the floor on your back.

The Tortoise Pose

STEP 1
Start in a sitting position with your knees falling open and the soles of the feet together. Place your heels about 18 inches from your hips.

STEP 2
Walk your hands underneath your lower legs and bring your hands onto the tops of your feet. If this position is not possible, rest your arms on your lower legs.

Rounding your spine, lower your forehead toward your heels. Stay for as long as feels comfortable, working up to five or 10 minutes to increase the release.

STEP 3
Gently lift the head, slide the hands out from under the legs and come to sitting. Use your hands to help you draw your knees back to centre. Relax onto your mat on your back with your knees drawn into your chest.

The Child Pose

STEP 1
Start in a kneeling position, sitting on the feet with toes gently touching and the knees about hip-width apart.

STEP 2
Walk your hands forward and lower your torso down to your thighs. Rest your forehead on the mat. Stay in the pose for 10 breaths, and feel the weight of your hips sink into the mat with gravity. Release all muscular effort and enjoy the rest.

The Cobra Pose

STEP 1
Begin in a prone position, face down on your mat. Place your hands underneath your shoulders, with the fingertips aligned with the tops of your shoulders, and your fingers spread wide.

STEP 2
Using only the muscles of your back, lift your head and chest up and look straight forward, bringing a bend to the upper part of the back. Press your pubic bone into the mat and lengthen the legs, pointing the toes straight behind you. To be sure you’re using the muscles of your back, lift your palms away from the mat.

STEP 3
Stay in this pose for between three and five breaths, then lower the head and chest and arms back to the starting position. Rest for a few breaths, then repeat once or twice.

The Warrior Pose

STEP 1
Start in standing pose. Breathing deeply through your nose, step back with your right foot, about one leg-length. With your left foot pointing straight forward and your right toes angled out about 45 degrees, align your heels.

STEP 2
Bend your left knee deeply, and make sure your knee hovers over or behind your left ankle. If it’s in front of your ankle, move your foot forward so your shin is perpendicular to the floor. Square your hips forward and keep the back leg straight and strong.

STEP 3
Raise the arms up. Relax your shoulders and feel your shoulder blades sliding down your back. Feel your back arching slightly, and lift the eyes and the heart up. Hold for between five and ten breaths, then step the feet together and repeat on the other side.

The Corpse Pose

STEP 1
Lie on your back in a relaxed, symmetrical position, with your spine straight and the back of your neck long. Feel your shoulder blades resting on the floor. Place your hands alongside your torso, with your palms up and your fingers gently curling. Allow your toes to fall open.

STEP 2
Affirm that you will not fall asleep. Starting at your toes and working upward to your head and face, mentally scan your entire body, gently requesting that each body part relax and let go. Relax for between five and 30 minutes. If necessary, set an alarm. At first, you may find that you naturally fall asleep, but if you can stay alert, you will begin to experience the benefits of meditation.

STEP 3
To complete the posture, roll onto one side and come into a sitting position. Traditionally you sit for a moment to give thanks to your body and mind for allowing you to practise yoga and think positive thoughts about people you care about.