What Are The 12 Basic Yoga Postures With Pictures?

Yoga is an ancient practice that has been shown to have a number of benefits for both the mind and body. It can help to improve flexibility, strength, balance, and coordination. It can also help to reduce stress, anxiety, and depression.

There are many different yoga poses, but there are 12 basic poses that are considered to be essential for beginners. These poses are designed to help you develop the strength, flexibility, and balance that you need for more advanced poses.

The 12 Basic Yoga Postures

1. Mountain Pose (Tadasana)

   • Stand with your feet hip-width apart and your toes facing forward.
   • Ground your feet into the floor and lengthen your spine.
   • Keep your shoulders relaxed and your head in line with your spine.
   • Hold for 5-10 breaths.

2. Tree Pose (Vrksasana)

   • Stand with your feet hip-width apart.
   • Bend your right knee and place the sole of your right foot on the inside of your left thigh, just above your knee.
   • Keep your left leg straight and your left heel pressed into the floor.
   • Extend your arms overhead and clasp your hands together.
   • Hold for 5-10 breaths.

3. Warrior II Pose (Virabhadrasana II)

   • Stand with your feet wide apart and your toes turned out slightly.
   • Bend your right knee and align your right thigh parallel to the floor.
   • Keep your left leg straight and your left heel pressed into the floor.
   • Extend your arms out to the sides and parallel to the floor.
   • Hold for 5-10 breaths.

4. Triangle Pose (Trikonasana)

   • Stand with your feet wide apart and your toes turned out.
   • Bend your right knee and align your right thigh parallel to the floor.
   • Extend your left arm up toward the sky and bend your left elbow, bringing your left hand to your head.
   • Extend your right arm out to the side and parallel to the floor.
   • Hold for 5-10 breaths.

5. Half Moon Pose (Ardha Chandrasana)

   • Stand with your feet wide apart and your toes turned out.
   • Bend your right knee and align your right thigh parallel to the floor.
   • Extend your left arm up toward the sky and bend your left elbow, bringing your left hand to your head.
   • Extend your right arm out to the side and parallel to the floor.
   • Lift your right leg off the floor and extend it behind you.
   • Hold for 5-10 breaths.

6. Downward-Facing Dog (Adho Mukha Svanasana)

   • Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
   • Spread your fingers wide and press your palms into the floor.
   • Tuck your toes under and lift your hips up and back, forming an inverted V-shape with your body.
   • Keep your legs straight and your heels pressed down toward the floor.
   • Hold for 5-10 breaths.

7. Cobra Pose (Bhujangasana)

   • Lie face down on the floor with your legs extended behind you and your feet flexed.
   • Place your hands under your shoulders with your elbows pointing forward.
   • Press your palms into the floor and lift your upper body, keeping your hips and legs on the floor.
   • Look straight ahead and hold for 5-10 breaths.

8. Child’s Pose (Balasana)

   • Kneel on the floor with your knees hip-width apart and your toes pointed.
   • Sit back on your heels and fold forward, resting your forehead on the floor.
   • Extend your arms out in front of you and relax your shoulders.
   • Hold for 5-10 breaths.

9. Cat-Cow Pose (Marjaryasana-Bitilasana)

   • Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
   • Inhale and arch your back, lifting your head and tailbone.
   • Exhale and round your back, tucking your chin to your chest.
   • Repeat for 5-10 breaths.

10. Bridge Pose (Setu Bandhasana)

    • Lie on your back with your knees bent and your feet flat on the floor hip-width apart.
    • Press your feet into the floor and lift your hips up toward the ceiling.
    • Keep your shoulders relaxed and your head in line with your spine.
    • Hold for 5-10 breaths.

11. Corpse Pose (Savasana)

    • Lie on your back with your legs extended and your arms at your sides.
    • Close your eyes and relax your entire body.
    • Focus on your breath and allow your mind to wander.
    • Hold for 5-10 minutes.

12. Pranayama (Breathing Exercises)

    • Sit in a comfortable position with your spine straight.
    • Close your eyes and focus on your breath.
    • Inhale slowly and deeply through your nose.
    • Exhale slowly and completely through your mouth.
    • Repeat for 5-10 minutes.

Benefits of Yoga

Yoga has a number of benefits for both the mind and body, including:

• Improved flexibility
• Increased strength
• Enhanced balance and coordination
• Reduced stress and anxiety
• Decreased depression
• Improved sleep
• Boosted energy levels
• Increased self-awareness

Tips for Beginners

If you are new to yoga, there are a few things you can do to make the most of your practice:

• Start slowly. Don’t try to do too much too soon. Gradually increase the amount of time you spend practicing and the difficulty of the poses you try.
• Listen to your body. If you feel pain, stop and rest. Don’t push yourself too hard.
• Be patient. It takes time to develop flexibility, strength, and balance. Don’t get discouraged if you don’t see results immediately. Keep practicing and you will eventually reach your goals.

FAQs

• What is the best time to practice yoga?
  • The best time to practice yoga is whenever you can fit it into your schedule. However, some people find that they are more flexible and less likely to get injured if they practice yoga in the morning or evening.
• How often should I practice yoga?
  • Aim to practice yoga at least 2-3 times per week. If you can practice more often, that’s even better.
• What is the proper attire for yoga?
  • Wear comfortable clothing that allows you to move freely. Avoid wearing loose clothing that could get in the way or restrict your movement.
• Can I practice yoga if I have an injury?
  • If you have an injury, it is important to talk to your doctor before starting a yoga practice. Some poses may not be safe for you to do.
• Is yoga safe for everyone?
  • Yoga is generally safe for everyone, but it is important to listen to your body and avoid any poses that cause pain. If you have any concerns, talk to your doctor before starting a yoga practice.