5 Key Beginner Poses

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These 5 key Yoga poses are essential to your asana practice. Getting the alignment of these Yoga poses correct from the start, ensures a strong and stable foundation to your practice. 


Downward Facing Dog 

Adho Mukha Svanasana

Warrior I

Virabhadrasana I

Plank Pose


Mountain Pose


Warrior II

Virabhadrasana II

Getting these 5 key beginners poses right will give you a fantastic foundation to start your Yoga practice. 

Focus on the correct alignment, where you need to be engaging and where you need to be relaxing. Ensuring that you are holding your body in the correct shape of the pose and moving slightly deeper into the pose with each breath. 

Remember to try to simulate the beautiful, strong, steady feeling of Tadasana (Mountain Pose) in all your other poses. Keep all the tips in mind as you hold each pose to constantly adjust the pose, constantly check in with your body and always make sure you are breathing deeply and fully. 

This quick and easy tutorial will take you through these 5 key beginners poses, how to get into and out of them and where to make slight adjustments in your body. 


Downdog is one of those poses that will always make an appearance in a Yoga class. It is a fantastic pose to open into stiff shoulders (from being hunched over a computer or cellphone all day), lengthen into the backs of the legs and stretch the lower back. It is a great pose to get into at any point in your day when you’re feeling tired or unmotivated or overwhelmed. It gives us the opportunity to take a moment, connect with our breath and just be. In a Yoga class, it is the perfect opportunity to reconnect with your breath and your intention and bring yourself back into the present moment.

We hold the poses to really feel each one in our bodies and to give us the opportunity to really get into the pose. When you’re holding a pose, you’re never just standing still. You are constantly adjusting and working into the subtleties of the pose. Breathing deeply, adjusting your shoulders, sucking belly button in, bending deeper in the knee, taking the twist that little bit deeper and so on. You are constantly moving into the little corners and crevices of your body that may not get all that much attention in Vinyasa flow or other types of exercise.


Why are these the most important poses?

Learning these 5 key beginners poses safely and correctly will give you a good, solid foundation of knowledge for your physical practice. These 5 poses are a good mixture of some of the most common poses that you should know well. We often come back to these poses in our classes. To know these 5 poses intricately will ensure you are practising safely and respecting your body as much as possible.

Why is DownDog so important?
Why is Sanskrit important?

Sanskrit is the language of Yoga. It is an ancient language from which many of our English words are derived. Unlike English, which is a naming language, Sanskrit is a vibrational language. When we use Sanskrit words, we are actually using the vibrational aspect of what that thing is, not just the name we give it. For example, when we say Adho Mukha Svansana and take the shape of Downward Facing Dog, we are energetically inviting the vibrational aspect of Downdog into our bodies, so we become the Dog. In doing this we start to develop empathy in being able to, literally, put ourselves into another’s shoes, see the world from their perspective.

Why do we hold the poses?