“Backbends feature regularly in yoga asana practice, but deep backbends are challenging for many of us, especially for newer students. Because the backbend in Cobra is against the downward push of gravity, it is particularly helpful in awakening back body muscles that commonly weaken when we sit a lot, as most of us do in modern life.” All backbends broaden the collarbones and lift the sternum, opening up space for better breathing and even digestion. Yoga Medicine instructor Rachel Land, advises us to “think of Cobra as the antidote to a slumped posture. The most foundational and commonly practiced backbend in yoga is Cobra pose.
#Basic yoga sequence how to#
View step-by-step instructions on how to do Cobra Pose (Bhujangasana) → Many students lean too much on their hands and need to focus more on centering their body weight back toward the legs and up toward the hips.” 5.
She tells us, “This pose strengthens, tones and energizes the entire body! It also is an inversion pose that improves circulation to the brain, head, and neck, and strengthens the shoulders and arms, and legs.
This helps release pressure from the shoulder girdle, which allows you to focus on maximizing the length in your spine.”Īdho Mukha Svanasana is also one of Donna F. Place one block under each hand (at the lowest height). It is both grounding and energizing, and will leave people feeling better in their body with just a minute or two of practice. It opens the chest, allowing for easy and smooth breath. It lengthens the hamstrings, which is a great counter for those who either sit a ton or are super active (think marathon runners and cyclists, whose hamstrings are always firing). It decompresses the spine, all the way up through the neck, letting the head hang heavy. Kelly Clifton Turner, Director of Education of YogaSix, tells us that this pose “can be challenging, but the fastest way for me to feel better in my body is to move into Down Dog for 5-10 rounds of breath. This pose is often used as a transition between poses and can eventually become a great place to catch your breath in a fast-flowing class. One of the most practiced poses in a yoga class is Downward Facing Dog. View step-by-step instructions on how to do Downward Facing Dog (Adho Mukha Svanasana) → I treat it as a sort of standing Savasana, a chance to connect with the breath, center, and scan the body and feelings.” From reflecting on our emotional well-being, and hinting previous injuries to revealing adverse lifestyle patterns, the way we stand is the best indicator of what we need to focus on in our yoga practice today. I find Tadasana to be extremely grounding and soothing. “Tadasana is perfect for beginners and accessible to the majority of able-bodied yoga students. Opening a yoga class with Tadasana is a perfect moment to detect what’s “broken” and set an intention for the yoga practice. What’s more, Tadasana reveals the uniqueness of each and every body, creating the opportunity for creativity instead of blindly forcing our bodies into the “perfect” shape we’ve seen on Instagram.” Laura Finch, founder of, believes that “Tadasana is the most crucial yoga pose for beginner yogis as well as for yoga teachers who work with entry-level students. Before diving into more intricate yoga poses, both students and teachers have to analyze the foundation. From the anatomical point of view, Tadasana is the basic posture that carries a pool of information about where our mind and body are at the moment. The foundation of all standing poses is Mountain pose.
View step-by-step instructions on how to do Mountain Pose (Tadasana) →
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