Even though I have been doing yoga for quite some time now, I get scared every time I enter the studio and look around. Your body moves differently every time you do it irrespective of how consistent you have been. You can hike a day before, not practice for a week, or be regular for consecutively 3-4 days, every single time you lay on the mat, your body moves differently.

Having said that, I would like to tell all the beginners out there who want to try yoga, that three building blocks will help you find your ground and some stability in your initial days.

  1. Yoga is not done to attain flexibility in just the blink of an eye. Rather, it is for those willing to work on themselves regularly and strive every day to be a better version of themselves.
  2. Remember to keep breathing always. Learning to keep your breathing steady, stretching deeper to calm your mind, and relaxing form the basis of yoga.
  3. There are five foundational poses in yoga from which every asana stems. Whenever you feel lost, just get on with any of these poses and you will be able to find your way back.

Five Foundational Asanas in Yoga for Beginners

The Standing Mountain Pose or Tadasana

In this asana, spread your legs slightly, not more than the hip distance with your feet facing forward and parallel. Now hug your muscles into the midline and pull the tops of your thighs back while balancing your tailbone towards the floor. Keep your shoulder back, neck straight, and the crown of your head to the centre of the body.

The Staff Pose or Dandasana

To do this asana, sit on your mat with your legs stretch in front of you. Circle your leg inwards and rotate your thigh muscles with the help of your hands to widen your sitting bones. Sit straight and raise your arms, keeping them in line with your body.

The Warrior I or Virabhadrasana I

For this asana, start with a mountain pose with one foot, one stride forward. Now, turn the heel of the opposite foot at an angle where it faces the top corner of the mat. Keep your feet at hip distance apart in line with each other. Next, bend your front knee to make a 90-degree while keeping in mind that your knee should not extend over the ankle. After that just extend your arms over your head, keeping your hips squared forward.

The Warrior II or Virabhadrasana II

Similar to the previous asana, start in a mountain pose and keep your feet wide and parallel. Turn the front leg out in a manner where the side of the thigh is facing the long side of your mat and your foot is facing forward. Next, turn your back foot a little forward and align the heel of your front foot with the arch of the back foot. Once you are comfortable in this position, extend your arms to the sides with your shoulder relaxed backwards. Bend your knee to a 90-degree and square your hips to the long side of the mat.

The Downward Facing Dog or Adho Mukha Svanasana

In this asana, you need to get down on your hands and knees, keeping your elbows and wrists in line with your shoulders. Now walk your knees back up to a point where they are slightly behind your hips. Lift your knees above the floor once you attain the posture. Keep your arms straight, pulling your shoulder blades together to the centre of your back to open your chest. Stretch your tailbone to the ceiling and press your thighs back thus, straightening your legs.