Many people commenceing on their yoga journey often wonder about the foundational poses they should focus on when learning yoga online.
As I started my own practice, I quickly realized that mastering a few
basic poses could significantly enhance my overall experience and
provide a solid foundation for more advanced techniques. Here are some
important poses that I believe every beginner should master early in
their yoga journey.
First and foremost, I recommend starting with Mountain Pose (Tadasana).
This may seem simple, but it's the starting point for many standing
poses. When I practiced Mountain Pose, I learned to engage my entire
body—my feet grounding into the mat, my spine elongating, and my arms
grounding down. This pose helps to establish good posture, which is key
as you move into more complex poses. You’ll also become more aware of
your body alignment, which can be incredibly beneficial.
Next, I found Downward-Facing Dog (Adho Mukha Svanasana)
to be a game changer. This pose allows me to stretch and strengthen
multiple muscle groups at once. When in this position, I focus on my
hands pressing into the mat, my hips lifting toward the sky, and my
heels reaching down. It’s a fantastic way to build strength in your arms
and legs, while also giving your spine a good stretch. Plus, it often
serves as a transitional pose in many yoga sequences.
Another pose I suggest mastering is the Child’s Pose (Balasana).
This is one of my favorite restorative poses, as it offers a chance to
reconnect with your breath and relax. Whenever I feel overwhelmed during
a session, I turn to Child's Pose for a moment of pause and reflection.
It's a wonderful way to ease tension in the back and hips and can be
easily integrated throughout your practice as a resting position.
After becoming comfortable with these foundational poses, I began to explore the Warrior Poses (Virabhadrasana I, II, and III).
These strong, empowering stances helped me develop focus and balance.
Warrior I taught me to stand firmly in my strength, while Warrior II
allowed me to open my heart and shoulders. Warrior III challenged my
balance, but the payoff in building core strength was well worth the
effort. I found these poses to be integral in helping me gain confidence
in my physical abilities.
Lastly, I think the Cat-Cow Stretch (Marjaryasana-Bitilasana)
is a wonderful combination pose. It not only warms up the spine but
also deepens my connection to my breath. When I flow between these two
poses, I allow my body to naturally stretch and release tension while
cultivating mindfulness. This sequence is a perfect way to start or end
any yoga session.
When all is said and done, as you commence on your journey of learning yoga online,
mastering these basic poses will serve as the foundation for your
practice. By dedicating time to Mountain Pose, Downward-Facing Dog,
Child’s Pose, the Warrior poses, and the Cat-Cow Stretch, I believe you
will build both strength and confidence, paving the way for a fulfilling
and enjoyable yoga experience.
