9 Simple Yoga Poses to Get You Started

During the beginning of yoga class, you will practice a warm-upcalled Sun Salutation (or Surya Namaskar) A and B. The poses in Sun A and Sun B are some of the yoga basics and made up of 9 simple poses.These poses involve the entire body, thereforeyou will be getting a total body workout.

Not only are these 9 poses strengthening exercises, but they are amazing stretches too.The teacher will instruct you on the order of movements for Sun A and Sun B.Below are the descriptions and pictures of these 9 essential poses.Practice them before heading to your first class and you will be ahead of the game.Of course, there are plenty of other yoga poses, but these 9 are a great place to start.

1. Moutain (Tadasana) pose:

Laura Regna photo yoga pose sun salutation

Photocourtesy of Dan Regna

Standwith your arms down by the sides of your body. Palms face front.

2. Forward Bend (Uttanasana):

Photocourtesy ofDan Regna

Bend forward from the hips. Reach arms towards the floor. Shoulder blades move towards spine. Relax head downward.

3. Half-way Lift (Ardha Uttanasana):

Photocourtesy ofDan Regna

Lift torso and head up, keeping a long, flat spine. Arms lengthen downward.

4. Plank:

Photocourtesy ofDan Regna

Arms and hands are aligned with the shoulders, planted into the floor. Legs are extended and lifted off of the floor, and the entire body should be in a line.

5. Chaturanga Dandasana:

Photocourtesy ofDan Regna

Start in plank pose. Hands and feet are on the floor. Supporting the body, lower your body half-way down to the floor, hovering over the floor. Arms create a 90-degree angle. A variationand more basic way to practice this poseis done with knees on floor.

6. Cobra (Buhjangasana):

Laura Regna yoga photo
Photocourtesy ofDan Regna

Hands (by the bra line for ladies and bro line for men) are pressed into the floor. Lift chest, neck, and head off of the floor, creating an arch in the spine. Big toes and pinky toes press downward.

7. Downward Facing Dog (Ahdo Mukha Savansana):

Photocourtesy ofDan Regna

Start in Plank pose, then lift hips up and backwards. Press heels downward.Keeping the arms from plank pose, focus on pressing palms into the floorand drawing the shoulder blades together.

8. Chair (Utkatasana):

Photocourtesy ofDan Regna

Bend knees.Keep weight in the back of the heels (wiggle toes to be sure that the weight in there). Draw the belly button in towards the spine (engaging the abdominal muscles). Chest is lifted away from the quads. Arms reach up. Pinky fingers face each other.
And finally…

9. Warrior I (Virabhadrasana I):

Photocourtesy ofDan Regna

Start from Mountain pose (Tadasana). Stepback with one foot, separating the legs from front to back. Back leg is straightand back leg’sfoot moves outward. Front leg is bent creating a 90-degree angle. Torso and hips stay facing front. Arms are lifted upward withequal weight to both front and back leg.
Laura Regna author bio pic writer yoga

Laura Regnais a NASM certified personal trainer, since 2004, and a certified yoga instructor. She currently owns her own personal training business, Laura Regna Fitness, and has trained several elite athletes in pre-season conditioning. Laura earned her BFA in dance at SUNY Brockport in 1998, and in 2004, she obtained her MFA in dance. Currently, Laura performs in a modern dance company namedBIODANCE, under the artistic direction of Missy Pfohl Smith, since 2006. You can follow Lauraon Twitter,on Facebook,and on her website,lauraregnafitness.com.