Let’s talk all things Yoga Poses…
Yoga has been around for centuries, and it’s easy to see why. It’s a simple way to build strength, increase flexibility, and find some calm in a busy world. Yoga isn’t about fancy moves or being super bendy, it’s about feeling good in your body and mind.
If you’re looking to lower your stress, improve focus, or just move a little more gently, yoga is the perfect go-to. If you’re new or getting back to the basics, knowing the right poses makes all the difference. And if you find yourself loving it, OriGym’s accredited yoga teacher training course is a great way to turn that passion into a career.
Here are ten simple yoga poses to help you build confidence, connect with your breathing, and get comfortable on the mat.
1) Mountain Pose (Tadasana)
It might look simple, but the Mountain Pose is the foundation of all standing poses. It teaches posture, balance and groundedness.
➡️ How to do it: Stand tall with your feet together, shoulders relaxed, and arms by your sides. Engage your thighs and lift your chest. Breathe deeply and feel rooted through your feet.
➡️ Benefits of Mountain Pose: Mountain Pose helps with alignment and improves your posture both on and off the mat.
2) Downward-Facing Dog (Adho Mukha Svanasana)
This classic pose appears in nearly every yoga class. It’s a great full-body stretch and resting position.
➡️How to do it: From hands and knees, lift your hips towards the ceiling, straighten your legs and form an inverted V-shape. Press your palms into the mat and let your head relax.
➡️Benefits of Downward-Facing Dog: It strengthens your arms and shoulders while stretching your back, hamstrings and calves.
3) Cat-Cow Pose (Marjaryasana-Bitilasana)
The cat-cow pose is often used as a warm-up as the gentle flow between two poses wakes up the spine and introduces breath-to-movement coordination.
➡️ How to do it: On your hands and knees, inhale to arch your back (Cow), lifting your tailbone and head. Exhale to round your spine (Cat), tucking your chin and tailbone.
➡️ Benefits of Cat-Cow Pose: It increases your spinal flexibility and relieves any tension that you may have in your back and neck.
4) Child’s Pose (Balasana)
The child’s pose is a restful pose that’s perfect for beginners as it allows you to relax and reset between more challenging postures.
➡️ How to do it: Kneel on the mat, sit back on your heels and stretch your arms forward as you lower your forehead to the ground.
➡️Benefits of Child’s Pose: It calms your mind, relieves fatigue, and gently stretches your hips and thighs.
5) Warrior I (Virabhadrasana I)
Warrior poses help build strength and stamina. Warrior I also challenges your balance and focus.
➡️ How to do it: Step one foot back and bend the front knee, keeping your back foot turned slightly outwards. Raise your arms overhead and gaze forward.
➡️ Benefits of Warrior I: Warrior I strengthens your legs, opens your hips and chest, and builds confidence.
6) Warrior II (Virabhadrasana II)
Warrior II is a powerful pose that encourages inner strength and determination.
➡️ How to do it: From Warrior I, open your hips and arms to face sideways, keeping the front knee bent and back leg straight. Gaze over your front hand.
➡️ Benefits of Warrior II: Warrior II strengthens your legs, tones your core, and improves focus.
7) Tree Pose (Vrksasana)
Balancing poses like the tree pose encourage concentration and a calm, steady mind.
➡️ How to do it: Stand on one leg and place the sole of the other foot against the inner thigh or calf (avoid the knee). Bring your hands together at your heart or raise them overhead.
➡️ Benefits of Tree Pose: It improves balance and stability while strengthening your legs and ankles.
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8) Seated Forward Bend (Paschimottanasana)
The seated forward bend pose allows for a gentle stretch of the back and hamstrings while encouraging introspection.
➡️ How to do it: Sit with your legs extended and reach forward, hinging from the hips. Keep your spine long and avoid rounding the back.
➡️ Benefits of Seated Forward Bend: It soothes your nervous system and helps relieve stress.
9) Bridge Pose (Setu Bandha Sarvangasana)
The bridge pose is a beginner-friendly backbend that opens the chest and strengthens the back and body.
➡️ How to do it: Lie on your back, bend your knees and place your feet hip-width apart. Press into your feet and lift your hips while keeping your arms by your sides.
➡️ Benefits of Bridge Pose: Bridge Pose energises your body, improves posture and strengthens the glutes and lower back.
10) Corpse Pose (Savasana)
It may be the easiest pose physically, but the corpse pose is one of the most important for your mind.
➡️ How to do it: Lie flat on your back, arms and legs relaxed. Close your eyes and focus on your breath.
➡️ Benefits of Corpse Pose: Savasana allows your body to rest and the mind to absorb the benefits of your practice.
Enjoy The Benefits Of Yoga
Yoga poses might seem tricky at first, but once you get the hang of them, they become second nature. These foundational moves help build strength, improve flexibility, and deepen your connection with your body and breath. The more you practise, the more confident and comfortable you’ll feel (both on and off the mat).
Remember, every expert was once a beginner. So take your time, enjoy the process, and soon these poses will feel easy and natural. Roll out your mat, breathe deeply, and have fun with your yoga journey.