Yoga is an Indian discipline accompanying meditation and a whole set of body postures. Its aim is to find physical and mental well-being. Hatha-Yoga is the most practiced.
Basic Yoga Postures
The Yoga postures are numerous, but a few constitute the basic yoga posture. More than a hundred postures are listed and adopted by the disciples. However, people who engage in these practices must know the 20 basic postures. The practice of these postures can be done at home with a yoga mat, without you needing the assistance from a master yogi.
The principles of Yoga
Yoga results from a philosophy which highlights the fusion of the physical, psychological and spiritual of the human being. These aspects are in fact inseparable and are interdependent.
The main tools of Yoga
Currently, hatha yoga postures have become universal and are practiced more and more in the West. This is a form of Sports Yoga which allows you to reach the physical dimension. The postures must be accompanied by breathing exercises. These exercises are done in four steps. These are inspiration, retention with air, exhalation and retention without air. The postures should lead to the relaxation phase. This is the last stage of the session when the disciple has completed the different postures: he adopts the sitting or lying position with slow and deep breathing.
The 20 most used yoga figures
TheYoga postures number more than a hundred and the basic yoga posture includes 20 figures. These are exercises accessible to beginners, but form the start of each session for more advanced practitioners. Your Yoga journey will be done in stages and with some training, you will be able to progress gradually. You should know that Yoga is not only a meditation discipline, it also allows you to gain flexibility. Before starting the first positions, the sun salutation will serve as a warm-up. The name of Yoga postures evokes animal figures, geometric figures or others.
1. The Lotus
Also called “Padmasana,” this position refers to meditation. This seated position, legs cross-legged and feet placed on your thighs begins the session. This posture promotes concentration and calm.
2. The mountain
This is a very important beginner yoga posture to prepare you for other postures. Called “Tadasana,” this standing position is performed with your back straight and your feet parallel. Looking ahead, you see your goal.
3. The chair
The chair or “Utkatâsana” is a beginner yoga posture. It is performed with knees bent, thighs parallel to the ground and arms raised. This position stimulates your sense of balance
4. The pliers
The seated pincer or “Pashimottanasana” is one of the basic yoga postures. It is practiced with the legs stretched, held by a sling to bring the bust forward. This posture is supposed to bring tranquility and calming.
5. The stork
This posture also called “Uttanâsana” can be adopted by beginners. It is performed in a leaning position, with the head lowered to knee level. This posture will help you tame your flexibility.
6. The dog
The dog facing the sky or “adho-mukha-svanâsana” is an essential position in yoga. It is part of the sun salutation. It begins with a plank position, face down. You then raise your chest and head stretched, supporting yourself with your arms. It is a posture that will stimulate the digestive organs.
7. The butterfly
Also called “Badhakonasan”, the butterfly is a seated posture with the legs on the ground and the soles of the feet together. The hands grab both toes and the head leans forward. Up and down movements of the knees will imitate the butterfly beats. This exercise helps to tone the back muscle and soften the pelvic muscle.
8. The tree
The tree or “Vrksana” is a posture for working on balance. It is practiced in a standing position on one leg, the other leg is folded, the foot placed on the inside of the other thigh. The hands are clasped at chest level or extended towards the sky. This posture boosts confidence.
9. The Warrior
Warrior, also called “Virabhadrasana” is suitable for beginners and advanced alike. You must bend one leg, the foot forward and aligned, the other leg stretched back. The arms are perpendicular, stretched towards the sky. This position strengthens the rib cage and legs.
10. The cobra
The cobra or “bhujangasana” is a position lying on the stomach, the hands are placed flat at shoulder height. The exercise consists of lifting your upper body while keeping your feet together on the ground. This beginner yoga posture helps strengthen the spine. It is also an ally to prevent constipation and to tone the kidneys.
11. The cat
Cat or “Marjaryasana” is a posture intended to combat back pain. You must get on all fours, feet outwards and hands parallel to your legs. The exercise consists of bending the back and tucking in the stomach, these movements follow each other.
12. The pigeon
Also called “Kapotâsana” is a posture to relieve sciatica and lower back pain. It is applied with the seated position, one leg stretched behind and the other bent inside, knee against the ground. The back must be straight.
13. The child
The child or Bālasāna is a basic yoga posture. This is a prayer position, with the arms extended parallel to the body. It is an effective anti-stress.
14. The board
Also called “Kumbhakasana-dandâsana”, the plank is the starting position of the “Watchers” exercises, it is likened to the push-up. One of the hatha yoga postures for beginners, it stimulates concentration and develops muscular strength.
15. The triangle
The triangle or “UtthitaTrikonasana” is an easy exercise. This posture is done with the legs apart, one hand placed on the shin and the other hand as well as the gaze are stretched towards the sky. This posture strengthens the abdominal belt.
16. The boat
Boat or “Navasana” is a seated position with the legs and arms raised forming a V, with the hands supporting the legs. It is an ideal exercise to strengthen the abdomen and back.
17. The fish
Fish or Matsyâsana is a lying posture, legs straight and arms along the back, below the glutes. The exercise consists of lifting the solar plexus while keeping the head on the ground. It is a perfect stimulant for the rib cage and respiratory tract.
18. The bridge
The bridge or Chakrasana is an exercise done in a lying position. With the soles of the feet and hands glued to the ground, the pelvis must be elevated. A real stimulant for the heart, it is also an energizing posture.
19. The twist
When you feel more relaxed, the twist or “Parivritta Parsvakonasana” is a toning posture. In a seated position, one leg bent, the other leg is bent and placed outside the first leg. This posture improves digestion.
20. The corpse
The corpse or Savasana is the posture of deep relaxation. It is a lying position, body and muscles relaxed, palms of the hands turned towards the sky and feet outwards. She closes the session for a perfect “letting go”.
