By regularly practicing yogic postures, known as asanas, you can not only improve your flexibility, build strength and train your coordination, but you also learn to be more aware of your body and mind, relax and focus on what is important - yourself.
Asana (Sanskrit, āsana) means pose or posture and describes the physical aspect of yoga, which is the most practiced in the West. Other elements of yoga are just as important, such as pranayama (Sanskrit, prāṇāyāma), working with the breath, and dhyana (Sanskrit, dhyāna), meditation. But even though the asanas find their expression through the body, they also have an effect on a mental and energetic level beyond the physical level.
Each traditional yoga teaching describes a different number of asanas, but there are several million in total. Below I would like to introduce you to my ten favorite asanas. If you are a beginner, you can use these to get started with yoga practice, but they are also essential for advanced yoginis. Because the more we can get involved in an asana, the more we can discover its many facets.
You can practice the asanas in the order I have put together as a balanced sequence or individually. All you need is your yoga mat and comfortable clothing. Hold each asana for at least six breaths and then repeat on the other side of the body for asymmetrical asanas. At the end, take at least ten minutes for the final relaxation, the Savasana.
Yoga is about the warning theme of yourself
In addition to the following practical instructions and the theoretical knowledge about the effects of the asanas presented, I would also like to give you my very personal attitude to yoga: For me, yoga is about perceiving and accepting yourself. Discovering your own, individual inner self and merging it with the outside. Yoga is a journey and the experiences we have on it can be very different for everyone. See what is good for you. Here and now. Feel it and try it out. Challenges are allowed, but be mindful of where your limits lie today. Try to get involved in the asanas and therefore in yourself without prejudice, with curiosity, and find out how yoga feels for you.
Yoga pose for beginners #1:
Balasana | Child's Pose
Effect: Balasana or child's pose is often taken at the beginning of your yoga practice because it helps you on a mental level to focus on yourself, block out your surroundings and relax. You can also take a break in Balasana between two asanas during your practice. In addition to this mental effect, the child's pose relieves your lower back on a physical level and gently stretches your hips and shoulders.
Inhale: Lengthen your spine.
Exhale: Let your buttocks sink further back and down and relax your shoulders.
My tip: You can stretch your arms out in front of you or place them along your sides along your upper body. It might feel nice if you gently rock your pelvis back and forth or roll your forehead gently to the right and left on the mat. If your buttocks cannot sink down to your heels, you can place a pillow or blanket between your buttocks and heels.
If you want to stretch your flanks as well, move both hands further to the right - this creates length at the left waist. Breathe consciously into your left rib cage. Repeat on the other side.
Yoga pose for beginners #2:
Marjaryasana & Bitilasana | Cat & Cow
Effect: The two asanas Marjaryasana, cat, and Bitilasana, cow, performed alternately, warm up your spine and gently mobilize it. With these two asanas you can also practice connecting breath and movement. Imagine that your breath is the rhythm and the movement follows your breath.
Inhale: Lift your gaze and your sternum. Let your belly button sink down and pull your shoulder blades towards your hips.
Exhale: Lower your gaze towards your knees, push your hands into the mat and round your back. Pull your shoulder blades apart to the sides.
My tip: First hold the cow and the cat for a few breaths each. Then practice the flowing movement so that both asanas flow into one another.
Yoga pose for beginners #3:
Adho Mukha Svanasana | Downward-Facing Dog
Effect: Adho Mukha Svanasana, known as Downward Dog, calms your mind while energizing your body. This asana stretches the back of your body, from your shoulders across your back to the backs of your legs and Achilles tendons, and strengthens your muscles.
In yoga classes, you are often offered the opportunity to use the downward dog as a break and to calm your breathing. Yogis often find this asana challenging, especially at the beginning, and it certainly takes a lot of practice to experience relaxation in this asana. But with more practice, this asana may become one of your favorite relaxation exercises.
Breathe in: Apply pressure to your hands as if you wanted to push the mat forward, the knees are slightly bent and the back lengthens.
Exhale: Let your heels sink further towards the mat, keeping your back long.
My tip: Downward Dog is all about a long, straight back, not straight legs or heels touching the ground. If your lower back rounds in Downward Dog, you can simply bend your knees more and lift your heels further.
If you feel an uncomfortable tension in the back of your legs in Adho Mukha Svanasana, you can gently release it by alternately bending and stretching your legs slightly, as if you were walking on the spot.
Yoga pose for beginners #4:
Bhujangasana | Cobra
Effect: Bhujangasana, or cobra, strengthens the entire back of your body, especially your back, and mobilizes your spine. The front of your upper body is stretched and your chest opens. Backbends have an energizing effect and boost your self-confidence.
Inhale: Raise your sternum toward the ceiling.
Exhale: Pull your shoulder blades together and toward your hips.
My tip: Push your pubic bone and the backs of your feet forcefully into the mat to activate the entire back of your body in Bhunjangasana. Always be particularly careful when practicing backbends and approach slowly so as not to injure your back.
Yoga pose for beginners #5:
Uttanasana | Standing forward bend
Effect: Uttanasana is a standing forward bend. This asana has a broad effect on both the physical and mental levels: it stretches your calves, the backs of your thighs and your back, relaxes your neck and back and strengthens your leg muscles. At the same time, it calms your nervous system and thus helps reduce stress.
Inhale: Push the soles of your feet into the mat and lengthen your spine.
Exhale: Let your torso sink deeper.
My tip: As with downward dog, your legs don't have to be straight in Uttanasana, you can bend them slightly. You can also practice Ardha Uttanasana, the half forward bend. To do this, place your palms in front of your shins. Your back is long and stretched out. Push your breastbone forward and at the same time push your shoulders and hips back. You can also bend your knees slightly here.
Yoga pose for beginners #6:
Anjaneyasana | Deep Lunge/Half Moon
Effect: Anjaneyasana, also called deep lunge or half moon, is an asana that brings inner and outer stability: It strengthens your sense of balance, challenges and promotes your concentration, strengthens your entire body, especially your legs, pelvis and back, opens your hip muscles and stretches the front of your back leg.
Inhale: Pull your legs towards each other isometrically—that is, contract your muscles as if you were trying to move your legs towards each other without them actually moving—lengthening your spine and tightening your lower abdomen.
Exhale: Keep the tension in your legs and stomach and continue to push your sternum towards the ceiling.
My tip: Place your front foot and your back knee about hip-width apart. This makes it easier to keep your balance. Is the pose uncomfortable for the back knee? Pad the knee with a blanket or experiment with the position of your back foot: You can either point your toes or rest the back of your foot, as in the picture.
Yoga pose for beginners #7:
Vrksasana | Tree
Effect: Vrksasana, the tree, trains your balance and coordination, strengthens the lower part of your body, mobilizes your hips and at the same time gives you more self-confidence.
Inhale: Lengthen your spine from your tailbone to beyond the crown of your head, keeping your shoulders relaxed.
Exhale: Push the sole of your standing leg into the mat.
My tip: You can place the sole of your foot on the inner ankle, the inside of your calf or the inside of your thigh of the leg you are standing on - but never on the knee. Focus your gaze forward at eye level, but gently. Try different variations for your arm position: place your hands on your hips, bring your palms together in front of your heart or stretch your arms upwards.
Yoga pose for beginners #8:
Utthan Pristhasana | Lizard
Effect: Utthan Pristhasana, the lizard, opens your hips, stretches your thighs, hip flexors and groin as well as your lower back and strengthens the muscles at the same time.
Inhale: Lengthen your spine.
Exhale: Pull your legs isometrically towards each other - this means that you tense your muscles as if you wanted to move your legs towards each other without them actually moving.
My tip: Place your front foot on the outside edge of the mat. For more mobility in the hips, you can turn your foot slightly outwards. You can also try the following variations: Place your back knee on the mat or hold it in the air. Position your hands under your shoulders or bring your forearms to the mat. Just see what feels right for you.
Yoga pose for beginners #9:
Ardha Matsyendrasana | Half swivel seat
Effect: Ardha Matsyendrasana, also called half twist pose, mobilizes and stretches your entire back, from the tailbone to the skull. This stimulates the internal organs and energetically connects the right and left halves of the body.
Inhale: Lengthen your spine from your tailbone to beyond the crown of your head.
Exhale: Gently continue to rotate.
My tip: Depending on your flexibility, you can place your foot on the outside, as in the picture, or on the inside next to the outstretched leg. Make sure that the raised foot and your ischial tuberosities are well grounded at all times. For even more intensity, you can bend your knee while it is on the floor and place your foot on the outside next to your buttocks.
Yoga pose for beginners #10:
Sukha Balasana | Happy Baby
Effect: Sukha Balasana, the Happy Baby, gently opens your hip muscles, relieves the lower back and straightens your spine. The Happy Baby also relieves stress, brings relaxation and calms your mind.
Breathe in gently: fill your lungs completely with oxygen.
Exhale gently: Empty your lungs completely. Relax your pelvis, shoulders and facial features a little more with each exhalation.
My tip: Try to push your tailbone towards the mat. You can also gently rock back and forth. Maybe move your legs too - stretch or bend your knees more. Feel free to close your eyes and put a little smile on your lips.
