3 Yoga Poses to Start With
Yoga is a holistic practice – aiming to not only make you fit physically, but also mentally and spiritually.
Through the practice of yoga asanas (yoga postures), pranayama (breathwork or breathcontrol), mudra (body gestures), and shatkarma (internal cleansing), you can beging to increase and cultivate your prana (life-force energy).
Note: If you have a medical condition or injury, some yoga postures may be challenging or dangerous, and should not be done before consultation with a professional.
- Cow Pose (Bitilasana)
The person sits on all four, on their knees and their palms (table pose).
From the table pose, inhale and reach the tailbone up towards the ceiling and arching the spine so that the belly drops down.
Spread the fingers wide apart and press palms on the floor, dropping the shoulders. Look up as high as you can.
Hold the posture and breathe for 4-8 seconds before gently moving back to the table pose.
- Easy Pose (Sukhasana)
Sit cross-legged with the feet beneath the knees. Rest the hands on the knees or the lap.
Press the hip bone down onto the floor and lengthen your spine, reaching up at the crown. Drop the shoulders down and back and push the chest forward.
Relax your face, jaw, and belly, and let the tongue rest on the roof of your mouth.
- Mountain Pose (Tadasana)
Stand with your feet hip-width apart. Keep your toes spread apart. Feel your weight evenly balanced.
Squeeze the thighs and tuck the tailbone slightly. Do not lock your knees and feel the hips align directly over the ankles
As you inhale, lengthen your spine. Exhale and drop your shoulders down and back. Push your chest forward.
Reach outwards through the fingers and bring the palms shoulder-height, inhaling. As you exhale, relax your shoulders.
These three are one of the simplest yoga postures and only presented to spark an interest in yoga as one an important holistic practice to create a relaxation response in both your body and mind.
Encourage your entire family to try not just yoga postures but the entire spectrum of yoga, which includes pranayama, mudras, and shatkarma.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information.
- Yoga Basics, ‘Yoga for Beginners’, official website (accessed on 13th June, 2020)
- Yoga Basics, ‘The 18 Best Yoga Poses for Beginners’, official website (accessed on 13th June, 2020)