Yoga is a practice that has been proven to increase body awareness, improve flexibility, and relieve stress. But learning the most basic yoga poses is a whole different ball game. Here are the essential poses you should know so that you can start practicing your unique version of this truly beneficial art.

Know that yoga can be practiced by all, irrespective of age. Even your children can start a yoga practice which can help them become physically as well as mentally stronger. However, people with any prior health conditions will need to consult a doctor or an experienced yogic practitioner before taking up yoga.

It is important, especially for children with bone health problems or physical developmental issues (such as Juvenile idiopathic scoliosis, which is a rare but possible condition for kids and adolescents), to consult a doctor and receive the right recommendations for the road ahead. The same applies to anyone looking to become regular with yoga.

Nevertheless, you must also understand that a yoga practice can be immensely helpful, and may even help in the healing of some of those health issues. Proper stretching and recovery are essential after yoga. Poses should be held for a few breaths and then released slowly. After every session, it is crucial to allow the body to rest and recover. You can look for sites like Carpediem.life to get the necessary tips to regenerate yourself. It is also important to take breaks during practice and drink plenty of water to stay hydrated.

1. Downward Dog

Downward dog is one of the most basic yoga poses. It is a deep stretch that opens up the hips, chest, and lungs. To do Downward Dog, start by lying down on your back on the ground. Place your hands behind your head, and press your heels into the ground. Spread your legs wide apart, and lift your torso and hips off the ground. Keep your abdominal muscles pulled in towards your spine, and keep your eyes open. Hold this pose for 30 seconds to 1 minute, or until you feel the burn in your lower back begin to fade away.

2. Warrior 1 Pose

Warrior 1 pose is a great starting point for beginners. This pose is a great way to stretch your arms and legs. To do this pose, start by kneeling with your feet flat on the floor. Then, place your palms on the ground in front of you, shoulder-width apart. Push your hips up so that you are looking straight ahead. Hold this position for 5 seconds before slowly returning to the starting position.

3. Dolphin Pose

The dolphin pose is one of the basic yoga poses. It is an excellent pose for flexibility and toning the lower body. To do the Dolphin pose, sit on the floor with your legs extended in front of you. Flex your knees and press your feet flat against the floor. Lean back slightly and bring your torso forward until your shoulders and hips are aligned. Don’t let your chin touch the floor. Hold this position for a few seconds before slowly lowering your back to the starting position.

4. Headstand

One of the most basic yoga poses is the headstand. This pose is easy to do and can help to improve your balance and strength. To do the headstand, find a sturdy support object, such as a wall or chair, and place your feet about shoulder-width apart. Bend your knees and plant your palms on the ground beside you. Next, lean your body upward, spreading your arms wide to support yourself. Hold this position for a few seconds before slowly lowering yourself back to the ground.

5. Chair Pose

One of the most basic poses in yoga is the Chair pose. To do this pose, you need to sit with your legs stretched out in front of you, and your feet flat on the ground. You should then position your hands on your thighs, palms facing down. You should then lift your chest and tilt your head back so that your chin is pointing towards the sky. Hold this pose for a few seconds before slowly lowering yourself back to the ground.

6. Child’s Pose

The child’s pose is one of the most basic yoga poses. It is a resting pose that can be done at any time. To do the child’s pose, sit with your legs feet flat on the floor and your torso pressed against your thighs. Place your hands on your calves for balance. Inhale and slowly lower your body down until you are sitting in between your legs with your buttocks resting on the heels of your feet. Exhale and relax into the pose.

7. Triangle Pose

The triangle pose is one of the most basic yoga poses. It is a great starting point for any yoga session and can be done in almost any position. To do the triangle pose, start by sitting up with your legs bent in front of you. Now place your left foot on top of your right thigh, and gently lower your body down towards the ground. Take your left arm and rest it on your left thigh, then raise your right arm towards the sky. Hold this pose for a few seconds, then switch sides.

8. Pigeon Pose

A pigeon pose is a basic yoga pose that can be done in many different ways. The most common way to do the pigeon pose is to place your hands on your hips and press your toes against the floor. You can also extend your legs back behind you and fold your torso forward so that your chin and chest are on the floor. In either position, you should feel a stretch in your back and legs. However, be careful if you’re trying it for the first time and you’re not used to regular activity. Sudden movement or a jerk to your back could lead to an injury or sprain. If that happens, you should immediately get in touch with a chiropractor similar to Dr. T Francis Las Vegas or anywhere closer to you.

9. Camel Pose

Camel pose is one of the most basic yoga poses and is a great way to stretch your entire body. To do the camel pose, start by lying on your back on the floor with your palms flat on the ground. Your legs should be bent at the knee and your feet should be hip-width apart. Press your torso and thighs off the ground, lift your hips towards the ceiling, and hold for 30 seconds to 1 minute. Camel pose is a great way to stretch your back, arms, legs, and core muscles.

10. Cat-Cow

One of the most basic yoga poses is cat-cow. This pose is a balance pose that helps to stretch the back, hips, and legs. To do cat-cow, lie flat on your back with your knees bent and your feet flat on the floor. Place your hands on your stomach, and lift your head and chest off the floor. Then slowly bring your knees towards your chest, until you are in a cow position. Hold this pose for a few seconds before slowly lowering them back to the ground. Repeat the pose several times to stretch each part of your body.