Basic Yoga Positions and Their Variations

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Here are 3 helpful basic yoga positions for beginners and their variations.

1. THE COBRA – Basic Yoga Positions

the cobra yoga basic yoga positions

This posture can be done in easy steps. Place your forehead on the ground, with your legs extended and tightly held. Place your palms down on your shoulder blades. Now inhale, raise your head and press your neck back.

Next, use your hands to lift your trunk upwards until it bends from the lower part of your spine to your back. This is all you need to do. If you’re flexible enough, you can straighten your arms and bend your legs at the knees. Then, lower your head to touch your feet.

If your head is not touching your feet, you can still drop your head back and maintain the position with deep breathing. Slowly come out of this position and return to the face-prone posture. Your head should be to the side. Continue.

2. THE BOW – Basic Yoga Pose

the bow yoga pose

This is an extreme version of the basic bow. It’s incredible how many children can do this in a matter of minutes. It is possible to do it in a few easy steps. Place your face down on the mat. For those who are extremely slim, you can use a thick, cushioned mat.

Take a deep breath and raise your knees. Reach back and grab your ankles with your arms, keeping your thumbs and fingers together on the outside. Take a deep inhale, and then lift your head and chest. Keep your head elevated and your legs straight. Now bend your knees like a bow and balance your body weight on your abdomen. This is the end of your stretch.

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However, if you feel you have enough flexibility, you can slide your hands down your legs and lift your knees higher. Take a few deep, normal breaths and then return to your face-prone position. Then, turn to the side.


the shooting bow yoga pose

In Sanskrit, this is Akarna Dhanurasana. One leg is held up like a shooting bow. Straighten your back and stretch both legs out in front. Reach forward using both your hands and grasp your feet with your right and left hands, clasping the right foot with one hand and the left with the other. Inhale and bend your left knee. Pull the foot across your body until it touches your chest. Holding the right foot, the left hand should remain firm and tight. Relax, maintain a normal posture, breathe normally, and then release slowly. Continue on the opposite side. It is sufficient to hold the bent leg with your right hand at the beginning. Once you feel comfortable, extend your left leg and hold the foot straight with your right hand. Keep pulling on the left foot and lifting it higher with each inhalation.

Basic Sitting Positions with Benefits


JANU SIRSASANA – Correct foot placement

Straighten your legs and place your feet in front. Place the right leg bent at the knee, and place the foot, so the heel touches the right groin. To create an obtuse angle between the body and the foot, turn the foot so that its bottom faces upward. It will be hard to get into this position at first, but don’t force it. Place a folded blanket underneath the knees and under your hips. Gradually, the knee will be further back. Keep your foot correctly positioned.

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JANU SIRSASANA – Correct, perfect posture

Once you have positioned your foot and knee correctly, extend the left leg, keeping it on the mat. Place your heel on the mat and extend your toes. The heel should be pulled away from the ankle. Inhale, and then bend forward with your straight leg. If possible, grab the foot with both of your hands. Beginners should bend as far as possible without rounding their backs. If this is done correctly, the body will move forward from the tail bone to your head, and the extended leg will be extended. Keep your breathing normal for as long as possible. Take a deep breath, exhale and let go of the handhold. Next, lift your leg, straightening the bent leg. Continue the process on the opposite side.

JANU SIRSASANA – Bad posture

The heel should not be positioned against the thigh. To form an obtuse angle, the knee should not be pushed back as much as possible. Because the pelvis is too narrow and jammed, the back is curved and humped. Instead of a smooth, complete stretching, the lumbar is stretched out, and the rest of your spine is constrained. The left leg is not flat on the floor.


TRIANG MUKHAIPADA PASCHIMOTTANASANA – One leg bent forward, sitting position

The previous posture is generally followed. Your legs should be straight in front of you. The right leg should be bent so that your right foot is close to your right hip. Your toes should point forward. The right calf should press against the right forefoot. To prevent the body from tilting in this position, place a small folded towel underneath the left buttock. This will keep your hips level and allow you to extend your forward stretch. Inhale, hold the left foot in both hands and extend your legs forward. This position is difficult for many students to grasp the foot of their outstretched legs. Don’t despair. Hold the ankle, knee or shin, and then sit down, taking deep breaths, in whatever position you feel allows for maximum extension. This will take some time if your back is stiff and your spine is rigid. Then release the hold and straighten your bent leg. Repeat the process on the opposite side.

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