Starting Poses for Absolute Beginners
Standing Pose – Tadasana
The Tadasana is the first pose to learn when beginning Yoga studies. It is the basic standing pose from which all postures begin and finish with. Although Tadasana (the mountain pose) is simple to view, it is one of the most difficult to master because it requires bringing the energies of the body and the mind into balance in the pose.
How to complete the pose.
Stand with your feet together and ensure that your big toes, ankles and heels are touching the opposing foot. Keep your knees straight and pull up the thigh muscles. Stretch your legs up extending your spine and lifting the front of the body. Pull your shoulders back and your shoulder blades in hang the arms loosely to your side. Keep your hands relaxed and point the palms to the sides of your body facing the hips. Extend your neck up and keep your head level looking straight ahead of you.
What to be thinking about during this pose.
Concentrate on keeping a centre within your body, spreading your weight evenly. You should also think about balance for both physical and mental aspects of your self. Be aware of the soles of your feet and stretch them out evenly. Keep your chest broad and open.
How long should I stay in this position for?
Stay in this position for approximately 30-60 seconds or as long as you can with the aim of lasting around 60 seconds. If you are using Tadasana as an interim postures for other poses this time can be reduced to about 15-30 seconds.
Sitting Pose – Sukhasana
The posture Sukhasana is also a very simple pose like Tadasana but with the exception of being a relatively easy one too. It makes for a good starting point when learning Yoga basics at home and will help to ease you into the Yoga lifestyle.
How to complete this pose.
Sit on a couple of folded blankets and simply cross your legs as you normally would. Then pay attention to your shins, crossing them as well and not just your ankles. Place your hands beside your hips to either side of you and then press your fingertips to the ground. As you do so, extend your trunk upwards remembering to open the chest and take the shoulders back. Then, keeping the trunk erect, bring your hands to your knees.
What to be thinking about during this pose.
Remember not to hold your breath during this posture. As you move make sure you breathe long and deep breaths in and out ensuring you breath inwards as you extend your trunk.
How long should I stay in this position for?
Take your time when moving and breathing through this posture. When your hands are placed on your knees stay in this position for 30-60 seconds. When this posture is complete, change the position of your legs over and repeat the process.
If you are just starting out with Yoga, try the Tadasana posture, followed by the Sukhasana posture and finishing with the Tadasana once again. As you progress in your skill you can add further postures to your regime.
