3 Basic, Simple Yoga Poses and Their Benefits

Many will tell you that it is always possible to evolve and improve in the postural practice of yoga. An asana (posture) can be approached in several ways, and executing it perfectly requires patience and above all training. However, whether you are a beginner or an experienced yoga practitioner, it is important to master the basic postures if you want to progress. These will allow you to familiarize yourself with notions of alignment and have benefits for the body and mind.

So grab your yoga mat . Roll it out in a quiet, not too hot place. These postures can be done in the evening for better relaxation and a moment to yourself after a long day at work.

1. Tadasana, Mountain pose

Tadasana is a basic posture, which is performed from the sun salutation.

Taking the Mounting Pose:

Standing on your mat , with your big toes and heels touching, engage your legs. To do this, press your feet flat into the floor. Tilt your pubis slightly forward and stretch your spine. Imagine a vertical thread running through you from your tailbone to the top of your skull. Move your shoulders away from your ears, lengthening your neck and pointing your fingers toward the floor. Bring your chin close to your chest and relax your facial muscles.

Benefits of Mounting Pose:

As you will see, tadasana is a posture that involves the whole body.

This posture works the deep muscles of the body and improves overall posture, toning you up. Held for several minutes, it will allow you to strengthen your concentration.

2. Balasana, Child's pose

Balasana is the asana used to rest between two postures. You can use it at any time during your practice if you feel that it is becoming too intense for you.

Taking Child's Pose:

Sitting on your heels, knees touching or apart, relax your upper body forward and place your forehead on the floor. The arms can be stretched forward, but most commonly they are brought back alongside the legs . Relax your shoulders and your whole body.

Don't hesitate to place a bolster under your shoulders if you feel that it pulls too much in your back or if you are pregnant. You can also position a small brick under your forehead if you suffer from neck problems.

Benefits of Child's Pose:

Balasana relaxes the spine and especially stretches the lower back, which will be even more beneficial after a backbend posture.

The gaze is turned towards the heart, which encourages us to explore what we feel, and to reconnect with the breath.

3. Savasana, the corpse pose

Most often, Savasana is performed at the end of a yoga class, but it is also possible to do it before beginning the practice.

Taking the Corpse Pose:

Lying on the floor, spread your feet hip-width apart, separate your arms slightly from your body and relax all your muscles.

Take a deep breath, expanding your stomach and chest as you inhale.

Don't hesitate to position a bolster under your knees so that your lower back touches the ground.

Benefits of Corpse Pose:

Savasana is the ultimate relaxation posture. It will allow you to relax deeply and empty your mind by focusing on your breathing.