Beginner YOGA Basics

Child’s Pose is a relaxing way to get your breath moving while setting an intention for your practice:

• Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you. Take a deep breath in and, as you exhale, lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
• Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
• Stay here for five breaths.

One of the most common poses you’ll find in a yoga class, there’s always a way to get deeper into your Downward Facing Dog:

• From Child’s Pose, come to all fours (on your hands and knees.) Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
• Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside down “V” shape called Downward Facing Dog.
• Spread your fingers wide and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms and direct your gaze through your legs or up toward your belly button. Hold for five breaths.
• Traditionally this pose is done during Sun Salutation A, so you can also come into it from Upward Facing Dog.

Warrior 1 looks like a straightforward shape, but really focus on turning your hips towards the front of your mat:

• From Downward Facing Dog, step your right foot forward between your hands. Turn your left heel in, press into your feet, and lift your torso up.
• Lift your arms up and press your palms together. Draw your shoulder blades down toward your hips and gaze up at your hands.
• Stay here for five breaths. Then come back to Downward Facing Dog, step your left foot forward and do Warrior 1 on the other side.

Warrior 2 will challenge a beginner’s whole body. More intermediate students should make a point to sink your hips a little deeper into the pose around the third breath:

• Come back to your hands and feet in Downward Facing Dog. Step your right foot forward between your palms and come into Warrior 1.
• Extend your arms out in T-position as you rotate your torso to the left, coming into Warrior 2. Ideally your front thigh should be parallel to the ground and your right knee directly over your right ankle. Make sure your shoulders are stacked directly above your pelvis.
• Gaze past your right fingertips, holding for five breaths. Then return to Downward Facing Dog. Step your left foot forward and do this pose on the other side.

Reverse Warrior Pose gives a big stretch to your chest and shoulders while strengthening your legs:

• From Warrior 2, gently arch back and rest your left hand on the back of your left leg.
• Raise your right arm overhead, feeling the stretch through the right side of the body. Make sure you continue to lower your hips and press your front knee forward so it’s directly over your right ankle.
• Remain here for five breaths. Lift your torso up, place your hands on the floor, and move back into Down Dog. Step your left foot forward and do this pose on the left side.

Open Triangle offers a great stretch for your hips and hamstrings:

• From Reverse Warrior, float your arms to the top of your mat, and come intoDownward Facing Dog. Step your right foot forward between your hands and rise up into Warrior 1. Open your hips, arms, and chest into Warrior 2.
• Straighten your right leg and turn your left toes slightly to the right, making a 45-degree angle. Keep both legs straight as you reach your right hand straight out over your right leg. Lower your right hand, resting it on your right shin or a block or place your palm flat on the floor. Extend your left arm straight up and gaze at your left fingertips.
• Stay like this for five deep breaths. Then lift your torso up and either rotate your feet to the left or come into Down Dog, step your left foot forward between your hands, and repeat this pose on the left side.Source: Laughing River Yoga Studio

If you’ve lost your rhythm along the way, focus on deep, long breaths in Mountain Pose:

• From Wide-Legged Forward Bend C, take a big inhale, on your exhale, come up to standing. Stand at the front of your mat, feet together, legs active, and arms by your sides.
• If you choose, this is the time to take a moment to bring your awareness inward, to create an intention for your practice or to make a dedication. Stay for five breaths.

Standing Forward Bend Pose

As you breathe deep in Standing Forward Bend, bring awareness to any tension between your shoulder blades or the back of your skull:

• From in Mountain Pose, inhale and reach your arms straight above you.
• As you exhale, engage your abs and fold forward with a straight back. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of the head toward the floor to create a long spine. Shift your weight forward onto your toes, straightening the legs as much as possible. Place your hands on the ground, fingertips lining up with the toes.
• Hold here for five breaths.

Butterfly Pose feels incredible for a sore lower back or tight hips:

• From Standing Forward Bend, go through a vinyasa (Four-Limbed Staff to Up Dogto Down Dog).
• From Down Dog, hop or step forward to the top of your mat. Sit on the floor, bend both knees, and bring your feet together. Using your hands, open your feet up like a book, pressing your knees toward the floor with your elbows. If you want more of a stretch, extend your arms out in front of you.
• Stay here for five breaths.

Staff Pose looks simple, but it gives a big release to your entire back body. Intermediate students should bring attention to their hand placement on the ground, and be sure all of their fingers are actively engaged:

• Once you’ve finished Butterfly Pose, bring both legs together straight out in front of you. Place your palms flat on the floor beside your hips, actively pressing them into the ground.
• Keep both arms as straight as possible and lengthen your spine, imagining it is a sturdy staff or cane someone would use to walk with. Roll your shoulders away from your ears and tuck your chin. Engage your leg muscles and flex your feet.
• Stay here for five deep breaths, keeping your belly still, and then release.

Seated Forward Bend brings a deep stretch to the back of your legs. Instead of leading with your head, move your chest towards your toes to get the biggest benefit:

• From Staff Pose, focus on sitting up tall and making your spine as long as you can.
• Slowly hinge at your hips, lowering your torso toward your thighs. Maintain a straight back and fold as far as you need to feel a nice stretch in your back and hamstrings. Don’t worry about folding your body completely in half, unless this is comfortable for you.
• Stay like this for five deep breaths.

Bridge Pose

Bridge Pose is the most mild of the inversions, perfect for any yoga student:

• From Seated Forward Bend, slowly come to seated before lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
• With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
• Stay here for five deep breaths, lifting your hips up as high as you can.

Leave ample time for a sweet Savasana:

• From Bridge Pose, release your back to the ground, and close your eyes.
• In order to relax and open your body fully, extend your arms a few inches away from the body, with the palms facing up. Put about 15 to 20 inches between your heels, allowing your feet to fall open with the toes pointing out.
• Actively shrug your shoulder blades down toward your hips. Lengthen through the spine as much as possible, relaxing your lower back toward the floor.
• After you’ve found a comfortable position, stay here for as long as you want, around 10 minutes or more, if your schedule allows for it. If you’re short on time, then remain in Savasana at least until your heart rate slows down and your breath returns to its natural, soothing rhythm.

Having trouble relaxing? Here are four tips for sinking into Corpse Pose.

Thanks PopsugarFitness for the great summary!