How to Learn the Basics of Yoga

Basic Yoga Stances

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  If you prefer to try out some yoga at home before attending a class, find yourself a quiet room where you can have some solitude. It is preferable to use an uncarpeted floor, as thick carpeting can affect your balance. Lay out a sticky mat or a large towel for slight cushioning.

  The "sun salutation," is the standard opening series in a yoga class. It wakes up your mind and body, and prepares you for upcoming postures. Think of it as a moving mediation rather than exercise. With each breath, in and out, try to imagine yourself relaxing. This is your time for yourself. Be sure to focus on the breathing here; it makes all the difference between calisthenics and relaxation.

  1. Stand at the top of your mat (or towel) with your feet together and your hand in prayer position in front of your chest.

  2. Breathing in, arch your back slowly, extending your arms above your head and stretching your spine (interlocking your thumbs if you so choose).

  3. Breathing out, bend over, touching your toes if possible.

  4. Breathe in, look up, bend your left knee and place your left foot in front as if you are lunging forward, and send your right leg behind you, knee resting on floor.

  5. Keeping the breath in, move into a push-up pose, with your head and hips off the floor.

  6. Exhale, bend your elbows, and lower your chin (or forehead, optional), chest and knees to the floor, keeping the butt in the air and stomach off the floor.

  7. Inhale, slide your chest forward as you arch your back and slightly bend the elbows. This is called the "Cobra."

  8. Exhale as you fold your body forward and lift up on your heels, forming a V-shape with your body (feet on floor, bottom up, head down, hands down).

  9. Inhaling, lunge forward with your right foot, sending the left foot back with knee on floor, and head tilting up.

  10. Exhaling, bring left foot up to meet right, standing up and bending forward, trying to touch head to knee (don't worry about how far you go; just fold over so it feels good).

  11. Inhaling, feet together, lean back, stretching your arms behind you.

  12. Exhale, come back to center with arms at your sides.

  13. Repeat 5 to 7 times for a good warm-up, alternating which leg you send forward first.