If you are a Yoga beginner, these three postures are the very first things you should learn before you try all those complicated twists and inversions. Make sure you are completely comfortable with these three postures and practice them regularly before you start learning anything else.
Tadasana (The Mountain Pose) – Standing Posture
This is the very first posture to be learnt before you begin Yoga sessions. Although it is a very simple pose it is a difficult one to master thoroughly.
This posture requires equilibrium with energies, body and mind. This pose must be completed without postural defects but this will be achieved with time and practice through many Yoga postures.
Stand with your feet together ensuring the toes, ankles and heels touch. Keep your knees straight while “pulling up” the thigh muscles. Lift the front of your body and stretch your spine out. Pull your shoulders back, opening up your chest and drawing your shoulder blades inwards. Your arms should hang fairly loose to your sides with the palms facing your body. Keep your neck extended and straight while looking straight ahead of you.
Time in Posture: 30-60 seconds. Less when practised as part of another posture sequence.
Savasana (Corpse Pose) – Lying Posture
This posture is perfect for beginning Pranayama Yoga where the focus is on breathing control. It opens up the chest and allows you to focus mentally on all aspects of your body and breathing. During this posture you should examine the alignment of your body, observe if you are lying evenly on the floor, allow the mind to become quiet and concentrate on breathing evenly.
Lie on the floor in a straight line with your back to the ground. A folded blanket would be helpful in this posture to keep your head and neck at a comfortable height. Place your feet together and line your body up evenly. Stretch out your arms and legs and then relax them. Keep your arms to your side with the palms facing upwards but not touching your body. Relax your body so that your feet and legs fall to either side and your toes are pointing in opposite directions.
Time in Posture: 5-10 minutes.
Dandasana (Staff Pose) – Sitting Posture
The Dandasana posture is often used as stepping stone in Yoga literature to explain the start of a posture. It is used to show the reader where they need to be first in order to complete another posture from Dandasana. However, it is also a posture all on its own and should be practiced properly and thoroughly especially if you are just starting out.
Sit on one or two folded blankets with your legs stretched out in front of you. Tighten up your knees and stretch out your feet extending the heels and with your toes pointed upwards. Place your palms and fingertips on the ground pressed flat down by your sides. Ensure your arms are still straight and your fingertips are pointing towards your feet. Keep your back stretched upwards and straight extending the spine from the base. Keep your head straight and open up your chest pulling your shoulders back.
Time in Posture: 20-30 seconds.