Yoga is an ancient practice that originated in India. It involves movement, meditation, and breathing
techniques to promote mental and physical well-being. There are several types of postures in this
ancient exercise and meditation practice.
Let us look at a few poses of Yoga for beginners:-
1) Mountain Pose (Tadasana) – This is one of the simplest yoga poses that teaches one to stand
with majestic steadiness like a mountain. The word ‘Tada’ means a mountain and that’s
where the name comes from. Mountain Pose is the base for all standing poses as it involves
a major group of muscles and improves focus and concentration.
How to do it:
• Stand with your toes together and heels slightly apart and hang your arms beside the torso.
• Spread your toes and place your weight evenly on your feet. Firm your thigh muscles while
rotating them inwards. Relax your shoulders and roll them back and down.
• As you inhale, elongate your torso, and when you exhale release your shoulder blades away
from your head. You may also put your hands in a prayer position in front of your chest, or
rest them by your sides.
• Take long, slow, deep breaths in.
2) Tree Pose (Vrksasana): The tree pose involves an awesome standing balance for beginners to
work on to gain focus and clarity, and to learn to breathe while standing and keeping the
body balanced on one foot. It replicates the steady stance of a tree.
How to do it:
• Start with your feet together and place your right foot on your inner left upper thigh. Press
your hands in prayer and find a spot in front of you that you can hold in a steady gaze.
• Hold and breathe for 8-10 breaths then change sides. Make sure you don’t lean into the
standing leg and keep your core engaged and shoulders relaxed.
3) Triangle (Trikonasana): Trikonasana or the triangle pose is a wonderful standing posture to
stretch the sides of the waist, open up the lungs, strengthen the legs, and tone the entire
body. Triangle Pose is the essential standing pose in many styles of yoga.
How to do it:
• Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the
leg closer to the torso. Keep your feet pressed against the ground and balance your weight
equally on both feet.
• Inhale and as you exhale rest your right hand on your shin, ankle, or the floor outside your
right foot. Stretch your left arm toward the ceiling.
• Turn your gaze up to the top hand and stay in this pose for 5-8 breaths. Inhale to come up
and repeat on the opposite side.