Don't let the title fool you. Yes, these are considered the basic, more traditional yoga poses and are considered poses for the beginner to start with. Yes, they are more difficult then they may appear and sound. Yoga itself is a practice of patience, endurance and flexibility.
You should consult a guru prior to performing any yoga poses to ensure accuracy of positioning. Avoiding injury should be your highest priority as this only inhibits your ability to continue yoga exercise.
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Ardha Chandrasana (Half Moon Pose) is a hatha yoga asana which strengthens the legs and ankles. Practicing this pose will also improve your balance. Start by softening your right knee as you bring your left hand to your left hip. Place your right hand in front of your right foot. Move your left leg toward the ceiling and straighten your left arm toward the ceiling. Gaze up at your left hand.
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Bhujangasana (Cobra Pose) is a hatha yoga position which strengthens the spine; stretches chest and lungs, shoulders, and abdomen; firms the buttocks; stimulates abdominal organs; helps relieve stress and fatigue; opens the heart and lungs.
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Bitilasana (Cow Pose) is not a complex yoga posture that can relieve back pain, strengthen the back muscles and increase coordination. Start in a table top position with your knees under your hips and your hand under your shoulders. Curl your toes under. Starting with your tailbone and moving toward your neck, drop your belly towards the floor. This is performed one vertebra at a time. Gaze toward the ceiling.
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Dhanurasana (Bow Pose) is a yoga pose in which the practitioner lies on their belly, grabs their feet, and lifts the legs into the shape of a bow. Improperly executed, this pose could cause injury to the knees or the spine.
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Dwi Pada Viparita Dandasana (Upward Facing Two-Foot Staff Pose ) is one of the more challenging backbend positions in yoga. If performed correctly, you will open your chest and will have stretched your entire body. Start by lying on your back and plant your feet on the floor, a little wider than hip distance. Now bend your arms upward and place your palms on the floor by your ears. Fingertips will face your shoulder and be shoulder width apart. Press your knees away from your torso and lift your hips, shoulders and head as you straighten your arms. Separate your shoulder blades and bend your elbows as you cross your fingers and rest them on the floor. Rest your head on the floor between your hands.
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Halasana (Plow Pose) is a yoga pose or asana, in which the practitioner lies on the floor, lifts their legs, and then places them behind the head. Practitioners should be advised that this pose can put significant strain on the cervical spine (which does not normally undergo this type of stress).
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Krounchasana (Heron Pose) is a challenging pose as the yogi increases stretching and balance. Increased flexibility is achieved to the hips, back, and hamstrings. Sit on the floor with your tailbone underneath you and your legs stretched out in front of you. Bend one leg back using your hands for support as you transition the leg back. Move the other leg toward your chest and lengthen the spine as much as possible. Straighten the knee and move your foot towards the ceiling. Look upward or forward.
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Marjaryasana (Cat Pose ) provides a gentle massage to your spine and stomach organs. Start in a table top position with your knees under your hips and your hand under your shoulders. On an exhale, round your spine toward the ceiling as you ensure your shoulders and knees remain in position. Without forcing your chin to your neck, release your head toward the floor.
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Natarajasana (Lord of the Dance Pose) stand with your feet together. As you shift your weight to your right foot, bend your left leg, bringing your left foot towards the left side of your buttocks. Raise your right thigh bone and keep the supporting leg strong. Keeping your torso upright, reach back with your left hand and grasp the outside of your left foot. Push your hips forward as you perform this move. Slowly lift your left foot up toward the ceiling and away from your torso. Extend the left thigh and keep it parallel to the floor. You may either stretch your right arm out in front of you and keep it parallel to the floor or you can sweep it behind you and place on the inside of your left foot.
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Paripurna Navasana (Full Boat Pose) will strengthen your abdominal muscles and hip flexor. Sit on the floor with your tailbone underneath you and your legs stretched out in front of you. Place your hands on the floor behind your hips and fingers pointing towards your feet. Lengthen your spine and lift through your sternum as you lean back slightly. Bend your knees and lift your feet off the floor. Your thighs should be angled approximately at a 45 degree angle. Slowly straighten your knees so that your toes are a little above your eyes. Stretch your arms beside your legs.
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Parivrtta Parsvakonasana (Revolved Side Angle Pose) strengthens the legs, hamstrings, and groin. The chest and shoulders open and the internal organs are cleansed. Start out in Warrior II pose. Bring the left hand to the floor inside the right foot. Move the right arm up toward the ceiling as you twist to the right. Open the chest and line your shoulders on top of each other. Gaze up at your right hand.
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Parsva Dandasana (Side Staff Pose) is an asana that increases strength, balance and stability by developing the arm muscles, shoulder muscles and chest muscles. Start in a table top position with your knees under your hips and your hand under your shoulders. Step your right foot back and then your left. Roll onto the balls of your feet. Keep your hands on the floor. Rotate the body and align your hips and shoulders vertically. Lift your thigh muscles and point your right foot to your left foot. Raise your right arm toward the ceiling and look up.
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Setu Bandha Sarvangasana (Bridge Pose) will calm the busy mind and rejuvenate tired legs. Start by lying on your back with your arms beside your torso. Bend your knees planting your feet on the floor as close to your buttocks as possible. Lift your hips towards the ceiling. Lace your fingers together behind your raised back and straighten your arms. Roll your shoulders under. Lift your hips higher and draw your chest towards your chin.
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Sukhasana (Easy Pose) is a yoga posture that basically consists of sitting in the standard cross-legged position. While opening the hips and lengthening the spine, its relative ease on the knees provides its reference as "the easy pose". However, to an absolute beginner the pose itself may not seem so easy!
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Trikonasana (Triangle Pose) is an important position in hatha yoga. The position is then sometimes repeated, but with the right and left sides swapped. Also, the body is sometimes allowed to come to rest at a star shape instead of at a rest position, or the position is practised so that one hand is touching the floor instead of parallel to the ground. The Trikonasana stimulates blood flow to the head, and helps to stretch and relax the back, shoulders, legs and arms. The muscles of the thighs, calves and hamstrings are stretched. A slight twist of the spine is involved.
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Urdhva Virabhadrasana (Upward Warrior Pose) will strengthen your legs and knees. Start by standing with your feet next to each other. Step the left leg out and turn the leg out and bend at the knee to a 90 degree angle. Ensure your knee is in line with your ankle. Stretch the right arm up toward the ceiling and make a straight line with your right leg. Place the left hand on the left knee or stretch passed the knee. Gaze upward.
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Ustrasana (Camel Pose) is a hatha yoga posture, found in similar form in most of the styles of yoga. It is a very deep backward bend performed in a kneeling position. As a stretch it opens the whole of the front of the body, including the hip flexors and pectoral muscles.
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Uttana Shishosana (Extended Puppy Pose) - Start in a table top position with your knees under your hips and your hand under your shoulders. Walk your hands forward and curl your toes under. Stretch your buttocks halfway back toward your heels. Keep your arms active and don’t let your elbows touch the floor. Drop your head forward and relax your neck. Keep a slight curve in your lower back. Press your hands down on the floor and stretch the arms.
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Virabhadrasana 2 (Warrior 2 Pose) will strengthen the legs and arms, open the chest and shoulders, and tone the abdomen. Start by standing with your feet next to each other. Step the left leg out and turn the leg out and bend at the knee to a 90 degree angle. Ensure your knee is in line with your ankle. Open your arms out and bring the right arm in front of you and the left arm behind you. Your arms should be parallel to the floor. Draw your stomach in and place your shoulders directly over your hips. Keep your arms active by reaching with your finger tips. Gaze out over your right hand. Repeat steps with left side.
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Vrksasana (Tree Pose) will improve your balance and strengthen your legs. Start by standing with your feet next to each other and your big toes touching. Shift your weight to the right foot and lift the left foot off the floor bending your knee. Place the sole of your foot onto the right inner thigh. Press the foot into the thigh and the thigh back into the foot while keeping your hips square. Feel the strength of your core as you keep your balance and look ahead. Repeat steps with other side.
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