Potara Hi Yogis! 🌿 It's Lillie here from @lilliesyoga, and today I’m excited to share with you ten foundational yoga poses that have transformed both my practice and my body. Whether you're a seasoned practitioner or just starting, these poses will help you build strength, flexibility, and peace of mind. Let’s dive in! ✨
1. Mountain Pose (Tadasana)
This is your go-to pose to find balance and stability. It may seem simple, but standing tall with intention sets the tone for your practice. It strengthens your thighs and improves posture.
- Pro tip: Focus on evenly distributing your weight across both feet!
2. Raised Hands Pose (Urdhva Hastasana)
Building on the Mountain Pose, we raise our arms toward the sky, stretching the entire body. It’s a perfect pose to increase lung capacity and calm your mind.
- Tip: Keep your core engaged and your gaze slightly upward to maintain focus.
3. Standing Forward Bend (Uttanasana)
This one is a game-changer for stretching out those hamstrings. It also helps relieve stress and tension in the back.
- Remember: If touching the floor feels far, don’t worry! Just let your arms hang or rest them on your shins.
4. Garland Pose (Malasana)
I love this hip-opening squat for loosening up tight hips and relieving lower back tension. It’s also excellent for digestion and grounding.
- Modify with a block under your heels if you need extra support.
5. Plank Pose
A total body workout in a single pose! Plank strengthens your core, arms, and legs, giving you a solid foundation for more advanced poses.
- Hold it for 30 seconds or longer if you can, and don’t forget to breathe!
6. Cat-Cow Stretch (Chakravakasana)
This flow gently warms up your spine, improving flexibility and relieving back tension. It’s especially great first thing in the morning or after a long day of sitting.
- Inhale deeply as you arch into Cow, exhale as you round into Cat. It’s a beautiful way to sync movement with breath.
7. Bridge Pose (Setu Bandha Sarvangasana)
Feeling stiff from sitting too long? Bridge Pose is the perfect antidote, stretching your chest, neck, and spine. It also strengthens your legs and glutes.
- Press into your feet and lift your hips towards the sky, holding for a few breaths.
8. Triangle Pose (Trikonasana)
This pose stretches your sides and strengthens your legs while opening up the chest for improved breathing.
- Keep your spine long, and focus on extending your arm toward the ceiling without collapsing into your lower body.
9. Seated Spinal Twist (Ardha Matsyendrasana)
Twists are amazing for digestion and spinal mobility. They also detoxify and energize the body.
- With each inhale, lengthen your spine, and with each exhale, deepen the twist.
10. Child’s Pose (Balasana)
The ultimate resting pose, Child’s Pose, is my go-to when I need a break during practice or to calm my mind. It gently stretches the back and hips, providing a moment of pure relaxation.
- Let your forehead rest on the mat, and feel the release in your entire body.
I hope these poses bring as much joy and balance to your practice as they have to mine. Whether you're holding each pose for a few breaths or incorporating them into a flow, remember to listen to your body and enjoy the journey. 🙏
Stay grounded and keep shining! 🌸 Namaste.
– Lillie