Foundational Yoga Poses for Mind & Body: A Step-by-Step Guide

Here’s a list of 7 foundational yoga poses, their benefits, and guidance on how to practice them safely. While I can’t provide actual images, I’ll describe their visual cues and suggest reputable sources for reference.

1. Mountain Pose (Tadasana)

How to do it:

Stand tall with feet together or hip-width apart.

Engage thighs, lengthen your spine, and relax shoulders.

Arms by your sides, palms facing forward.

Benefits:

Improves posture and balance.

Strengthens legs and core.

Promotes mindfulness and grounding.

Visual cue: Imagine standing like a steady mountain—rooted and strong.

2. Downward-Facing Dog (Adho Mukha Svanasana)

How to do it:

Start on hands and knees. Lift hips upward, forming an inverted “V.”

Press palms into the mat, heels toward the floor.

Keep knees slightly bent if hamstrings are tight.

Benefits:

Stretches hamstrings, calves, and shoulders.

Strengthens arms and legs.

Energizes the body and calms the mind.

Visual cue: Resembles a triangle shape with hips as the peak.

3. Warrior II (Virabhadrasana II)

How to do it:

Step feet wide apart. Turn right foot out 90°, left foot slightly in.

Bend right knee over ankle, arms extended parallel to the floor.

Gaze over the right fingertips.

Benefits:

Strengthens legs, hips, and core.

Improves stamina and focus.

Opens the chest and shoulders.

Visual cue: A powerful stance with arms stretched like a warrior’s bow.

4. Tree Pose (Vrksasana)

How to do it:

Stand on one leg. Place the sole of the other foot on the inner thigh or calf (avoid the knee).

Bring palms together at the heart or raise arms overhead.

Benefits:

Enhances balance and concentration.

Strengthens ankles and legs.

Promotes mental clarity.

Visual cue: A standing figure resembling a tree—rooted foot, upward-reaching arms.

5. Child’s Pose (Balasana)

How to do it:

Kneel on the floor, sit back onto heels, and fold forward.

Stretch arms ahead or rest them by your sides.

Benefits:

Relieves stress and fatigue.

Gently stretches the spine, hips, and thighs.

Calms the nervous system.

Visual cue: A resting pose, body folded forward like a curled-up child.

6. Cobra Pose (Bhujangasana)

How to do it:

Lie on your stomach. Place palms under shoulders.

Press into hands to lift your chest, keeping elbows slightly bent.

Benefits:

Strengthens the spine and improves flexibility.

Opens the chest and shoulders.

Stimulates abdominal organs.

Visual cue: Resembles a cobra rising—chest lifted, head upward.

7. Bridge Pose (Setu Bandhasana)

How to do it:

Lie on your back, knees bent, feet hip-width apart.

Press into feet to lift hips, interlacing hands under your back.

Benefits:

Strengthens glutes, hamstrings, and lower back.

Stretches the chest and spine.

Reduces stress and fatigue.

Visual cue: Hips lifted to form a “bridge” shape with the body.

Notes for Safe Practice:

Warm up before attempting poses.

Modify as needed (use blocks or straps for support).

Consult a certified instructor if new to yoga or managing injuries.

For visual references, check reputable sources like Yoga Journal or YouTube tutorials by certified instructors.