5 Essential
Vinyasa Yoga Poses for Beginners
Mountain Pose
(Tadasana)
In the
Mountain Pose, stand upright with feet together, ensuring a straight spine and
shoulders pulled back. This pose aids in aligning the spine, opening the chest,
and toning the abdominal muscles. According to Ingram, it provides a profound
sense of grounding and helps individuals stand tall with confidence.
Child’s Pose
(Balasana)
Child’s Pose
is a gentle, calming pose, especially when you support your head on the mat or
a block. To achieve this position, sit on your knees, lean forward, and rest
your head on a block or the mat. Widening your knees can make it easier to
lower yourself to the ground, promoting a soothing effect on the mind.
Easy Pose
(Sukhasana)
Easy Pose is
a straightforward seated position, often referred to as "criss-cross
applesauce." If you have tight hips, Ingram suggests sitting on a block or
blanket for added comfort. This pose is commonly practiced at the beginning and
end of a yoga session to help focus the mind and conclude the practice with
intention.
Tree Pose
(Vrksasana)
In Tree
Pose, stand upright with hands on hips or in a prayer position, lifting one
foot to balance on one leg while bending the other. Ingram describes it as
exuding definite flamingo vibes. The pose is excellent for improving balance
and can be adjusted to varying levels of difficulty. Keeping the foot low
decreases difficulty, while placing it above the knee of the supporting leg
increases the challenge.
Corpse Pose
(Savasana)
A beloved
favorite, the Corpse Pose involves lying on your back with closed eyes and
completely relaxing every muscle. Typically performed at the end of a yoga
class, Ingram notes that it activates the relaxation response, calming the
nervous system and promoting a profound sense of relaxation.
