Yog Mantra

Bhujangasana (Baby Cobra)This is the baby of all backbends, and helps prepare you for more intense backbends, like Upward Facing Dog and Bow Pose. It is also a great chest opener for those that have tight shoulders.

Trikonsana ( Traingle Pose) This is one of the first basic yoga poses you learn when going to a yoga class due to its focus on proper alignment.

You are supposed to be able to fit yourself between two walls in this pose, meaning your body should be completely linear. This makes it a great chest and hip opener, and is also good for stretching your hamstrings.

Warrior II (Virabhadrasana) is very similar to Warrior I except the positioning of your arms and torso is different. This is a great pose to strengthen your legs, and is typically used as a transition between other poses.

Virabhadrasana (Warrior |) This is the first of the three warrior poses. It looks very similar to a High Lunge, except that your back foot is rotated at an angle and grounded on the floor, allowing for an even deeper hip stretch.

Utthita Ashwa Sanchalanasana (High Lunge) You may be familiar with this pose, as it is used widely in workout routines outside of yoga. It is a excellent core toner, and strengthens your thighs and glutes while giving your hip flexors a deep stretch. It is also a great way to build your balance and distribute your weight.

You will be using this pose a lot in yoga, as it is the base of many advanced poses and a transitioning pose in many beginner yoga workouts.






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Balasana (Child Pose) This is a resting pose, but also is very effective in stretching and relieving tension in your back, hips, and ankles.

This is a common pose to come into after a fast paced moving sequence to recenter and catch your breath.

Adho Mukha Svanasana (Downward facing Dog) This is one of the most well known poses of yoga in the western world, and truly is an all around amazing pose for stretching and strengthening your entire body.

It teaches you how to distribute your weight properly while building your upper body and core strength, and relieves tension and tightness in your shoulders, back, and legs.

Your entire body needs to be engaged to do this properly and to avoid letting all the weight fall onto your upper body, making it much harder to hold.

Sukhasana (Easy pose) There is a lot more to this pose than you may think. This is one of the oldest yoga poses, and although “easy” is in it’s name, it still requires effort to get it right.

This pose is commonly used while meditating as well in the beginning of yoga sequences during breathing exercises and warming up the body.

It also prepares you for more advanced hip opening poses such as Lotus Pose and Bound Angle Pose

Phalakasana (Plank pose)is essential for building the proper arm and core strength needed for many other poses in the practice, and is very present during different sequences.

It is often used as a transitioning pose between different poses, so building the proper strength and alignment to maintain it is definitely needed to grow your practice.

Yoga pose for beginners:- Tadasana (Mountain Pose) teaches you how to feel grounded in your feet, and consciously engage different parts of your body in a pose that seems so simple.

This pose is great for improving posture and relieving pain when practiced regularly. It also develops correct alignment for the rest of your yoga practice.