In this post I will list a number of common poses that many beginners are taught as a point of reference.

Mountain Pose

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For this pose, place your feet side-by-side so that the weight of your body is evenly distributed. Relax your shoulders and after drawing a deep breath, raise your arms with your palms positioned parallel to each other and your fingertips pointing upwards.

Downward Dog

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Beginning on all fours, slowly move your hands and feet away from each other and press your body into the air so that it forms an upside down “V” shape.

Warrior Pose

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While standing, spread your legs a few feet apart and turn your right foot 90° and your left just slightly. Place your hands onto your hips while relaxing your shoulders, then extend your arms to your sides while keeping your palms facing down. Finally, bend your right knee 90° while keeping it inline with your ankle. Hold this pose for one minute, then repeat it in the reverse direction.

Tree Pose

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To begin the movement into this pose, stand straight up with your arms at your sides. Now, lift your right foot and place it on your left inner thigh. After you even your weight out, bring your hands together into a prayer position. Lift your arms as you inhale, keeping them separate but facing each other. Hold this position for 30 seconds. Now repeat this process, but on your right leg.

Bridge Pose

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With this one, you’re going to start by lying on you back with your knees up and your feet placed directly under them. With your arms at your sides, turn your palms and press downwards with them. As you exhale, press your feet into the floor and lift your hips. Move you hands under your lower back and clasp them together. lift your thighs until they are parallel to the floor and bring your chest towards your chin. Hold this for one minute.

Triangle Pose

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Stand straight up and extend both of your arms out to the sides. Spread your legs 3 feet apart and end over your right leg while turning your right foot 90° and the left 45°. With your right arm, touch the floor or right leg and extend your left hand upwards. Turn your gaze upwards and hold this position for 5 breaths. Return to a standing position and then repeat on the opposite side.