Yoga Basic Positions

Key to Good Health

If you wish to get the most out of your yoga sessions, you need to master the basic yoga positions. Once you've done this it will be much easier for you to safely perform more advanced yogic exercises.

Why? Because most yoga exercises are built on these basic yoga positions. Learn these and you'll have a good foundation to move forward. And just these basic positions will improve your flexibility and open up your energy chakras.

• Sukhasana or Lotus Pose
• Vajrasana or Zen Position
• Tadasana or the Mountain Pose
• Savasana or the Corpse pose

Yoga Basic Positions 1

Lotus pose or Sukhasana

This is the classic posture for meditation and Pranayama.

1. Sit in a cross-legged position on a firm cushion or yoga mat. Your hips should be 4-6 inches above the ground.
2. Ensure that there is a comfortable gap between your feet and pelvis.
3. Rest your palms on your knees. Keep your spine straight.
4. Inhale deeply, hold your breath for a few seconds and then slowly exhale. Feel the air moving through your entire body. Feel the broadness of your shoulders and chest, keep your head held up and your back straight.
5. Close your eyes and focus on your breath. Let the tip of your tongue touch the roof of your mouth.
6. Continue sitting in Sukhasana for at least 7-10 minutes.

Don't worry if you find this position difficult. Many people aren't flexible enough to quite manage this position. You can use the Zen pose while you gradually build up your flexibility.

Yoga Basic Positions 2

Vajrasana or Zen Position

Mainly practiced by Zen Buddhists, Vajrasana is known to improve digestion and strengthen pelvic muscles.

1. Kneel down onto a flat surface or a yoga mat.
2. Rest your hips on the soles of your feet and slowly separate your heels until they reach the side of your hips.
3. Bring your palms forward. Place the right palm over your left palm and rest them on your thighs in front of your navel.
4. Relax your mind and breathe slowly.

To exit, bend forward and place your hands on the mat. Keep sitting and slowly straighten your legs. Shake your legs well before you get up to regulate blood flow.

Yoga Basic Positions 3

Bhujangasana or the Cobra Pose

The Cobra pose stretches your spine, opens up your chest and heart chakras and strengthens your back and arms.

1. Lie down on your stomach on a flat surface. Keep your feet together, arms at your sides and hands close to your chest.
2. Inhale slowly and start raising your head and chest, as high as you can. Do not take support of your arms or legs, keep them straight.
3. Stay in this position for a few seconds and continue breathing deeply.
4. Now slowly lower your head and chest and get back to the starting position.

Repeat this 5-7 times. Ensure that you go only as far as you are comfortable and do not exert unnecessary pressure on your lower back or chest muscles.

Yoga Basic Positions 4

Tadasana or the Mountain Pose

The Tadasana is one of the simplest yoga positions. But you might find it the most beneficial. Also known as the mountain pose, Tadasana improves your posture, balance and increases self-awareness. Its also a pose you can easily bring into day to day life.

Repeat this 5-6 times.

Basic Yoga Pose 4

Savasana or the Corpse pose

When it comes to deep relaxation, there is nothing more effective than the Savasana. It is also known as the Corpse pose. But don't let that put you off! Savasana relaxes the entire body and calms the mind. It lets you release stress and anxiety.

1. Lie on your back on a flat and comfortable surface. Keep your feet slightly apart and arms adjoined to the sides, with palms facing up.
2. Close your eyes and start deep breathing.
3. Keep your mind free of all thoughts and try to focus on different parts of your body. As you move your concentration to each part, imagine the blood flow becoming normal, the muscles relaxing and the tension & pain dissolving in each part of your body.
4. Focus on your feet, legs, arms, chest, head and so on. Keep breathing deeply and feel your body relaxing and melting into the ground.

Remain in Savasana for at least 10-15 mins.

What's Your Favourite Yoga Position?

What's your favourite yoga pose? We all have one position that comes easily. Or really hits the spot. What's yours? The other visitors and I would love to know. So why not tell me your favourite position. How you do it. And why you like it so much. It also would be a great help if you include some tips for other readers on how best to do your pose.

Other Visitors Favourite Poses

Click below to see contributions from other visitors to this page...

Enjoyed the Yoga Basic Positions?

Then read

• Health Benefits of Yoga
• Third Eye Meditation
• Chinese Meditation

Return from Yoga Basic Positions to Learning Modern Meditation