Keep your heart strong, your spine supple, and your mind at ease through yoga.
Yoga is more than just movement — it's a journey that unites body and mind. Rooted in the Sanskrit word “yuji”, meaning union, yoga combines physical postures, breathwork, and meditation to help you release stress while building both physical and mental resilience.
No matter who you are, what your age is, or what condition your body is in, yoga welcomes you. It’s especially beneficial for those recovering from surgery, managing chronic conditions, or looking to improve mental well-being — supporting the healing process and enhancing recovery.
In this guide, Olaben introduces 10 foundational yoga poses. These postures form the base of styles like Hatha, Vinyasa, and Hot Yoga. Whether you’re new to the mat or revisiting the basics, these poses will help you cultivate strength, flexibility, and inner calm.
1. Mountain Pose (Tadasana)
Begin your yoga journey with Mountain Pose — the foundation of many standing postures.
Stand tall with feet hip-width apart, grounding through all four corners of your feet. Engage your thighs, lengthen your spine, and soften your shoulders.
Take a deep breath in and feel your body rooted like a mountain — steady, grounded, and quietly powerful.
2. Downward-Facing Dog (Adho Mukha Svanasana)
One of the most iconic poses in yoga, Downward Dog stretches the entire body while building strength.
Start on hands and knees. Tuck your toes, lift your hips toward the ceiling, and form an inverted “V” shape. Press your palms into the mat, extend through the spine, and relax your neck.
Feel the deep stretch in your calves, hamstrings, and lower back. This is a restorative yet energizing pose that helps reset the entire body.
3. Warrior I (Virabhadrasana I)
Warrior I cultivates inner strength and sharpens your focus.
From Mountain Pose, step your feet wide — about 3 to 4 feet apart. Raise both arms overhead with palms facing inward, then draw your shoulders down away from the ears.
Rotate your right foot out 90°, and your left foot slightly in at 45°. Turn your torso to face your right leg, squaring the hips forward. Bend your right knee so it stacks over your ankle.
Slightly arch the upper back to open the chest, keeping your neck soft. Hold for 30 seconds to 1 minute, then switch sides.
4. Warrior II (Virabhadrasana II)
Warrior II embodies strength, grace, and grounded confidence while promoting hip opening and balance.
Start with your feet wide apart. Turn your left foot out 90°, and your right foot slightly inward. Bend your left knee directly over your ankle.
Extend both arms parallel to the ground, palms facing down. Gaze over your left fingertips while keeping your torso aligned with your hips.
Feel the activation in your core, inner thighs, and arms. Hold for 30 seconds to 1 minute, then repeat on the other side.
5. Tree Pose (Vrikshasana)
A symbol of balance and stillness, Tree Pose builds stability in both body and mind.
Begin in Mountain Pose. Bring your right foot up and place the sole against the inner left thigh — avoiding the knee joint. Keep your hips level and facing forward.
Bring your palms together at your heart, or raise your arms overhead like tree branches reaching for the sky.
Breathe deeply, hold for 30 seconds to 1 minute, then switch sides. Feel grounded yet uplifted, like a tree rooted in the earth but reaching for the light.
6. Triangle Pose (Trikonasana)
Triangle Pose is a classic posture that stretches the entire body while building strength and flexibility in the legs, spine, and core.
How to practice:
- Set up: Stand tall with your legs wide apart, arms resting by your sides.
- Foot alignment: Turn your right foot out 90°, and your left foot slightly inward.
- Reach and tilt: Inhale, extend both arms out parallel to the floor. Exhale, hinge at the hips and reach your right arm forward, bringing your right hand to your shin, ankle, or a yoga block. Keep legs straight.
- Twist and open: Extend your left arm up toward the ceiling, keeping shoulders stacked. Gaze up at your top hand.
- Breathe and hold: Stay for 5–7 slow breaths, feeling the stretch along your side body and spine.
- Return: Inhale to rise back up. Exhale, lower your arms. Switch sides.
Triangle Pose blends strength and expansion, helping you reconnect to breath and body with each movement.
7. Child’s Pose (Balasana)
Child’s Pose offers a gentle pause — a place to rest, restore, and return to the breath.
How to practice:
- Kneel on your mat with big toes touching and knees hip-width apart.
- Sit back on your heels and fold your torso forward between your thighs.
- Let your forehead rest on the mat. Arms can extend forward or relax alongside your body.
- Close your eyes and breathe deeply.
- Stay for 30 seconds to 3 minutes, or longer if needed.
This is your refuge within practice — a space to soften, surrender, and listen inward.
8. Cobra Pose (Bhujangasana)
Cobra Pose is a gentle backbend that opens the chest, strengthens the spine, and refreshes your energy.
How to practice:
- Lie on your belly with legs extended, tops of your feet pressing into the mat.
- Place your palms under your shoulders, elbows tucked in.
- Inhale and gently lift your chest using back and core strength — don’t over-rely on your hands.
- Roll your shoulders back, broaden through the collarbones, and keep your neck long.
- Hold for 15–30 seconds, then exhale to lower down.
This heart-opening pose reminds you to lift with courage and move with grace.
9. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose strengthens the glutes, hamstrings, and back while opening the chest and calming the nervous system.
How to practice:
- Lie on your back with knees bent and feet hip-width apart, heels close to your glutes.
- Press your feet into the mat as you lift your hips toward the ceiling.
- Interlace your fingers beneath your back and roll your shoulders underneath to open the chest.
- Engage your core by imagining your knees reaching forward and your pelvis tilting toward your belly button.
- Hold for 30 seconds to 1 minute.
- Exhale slowly as you release, lowering down one vertebra at a time.
Bridge Pose is both energizing and soothing — a beautiful balance between effort and ease.
10. Corpse Pose (Savasana)
Often considered the most important pose of the entire practice, Savasana invites you into complete stillness and surrender.
How to practice:
- Lie flat on your back. Close your eyes.
- Let your legs extend naturally, feet falling open.
- Arms rest at your sides, palms facing up, fingers relaxed.
- Begin with 5 deep breaths, letting tension melt with each exhale.
- Allow yourself to sink into stillness — nothing to do, nowhere to be.
- Remain in the pose for 5 to 10 minutes (or longer if needed).
- To exit, gently wiggle your fingers and toes, roll onto your right side, and slowly sit up — carrying with you a sense of peace and presence.
Savasana isn’t just rest — it’s where the body integrates, and the spirit renews.
Elevate Your Yoga Practice with Olaben
Yoga is more than movement — it’s a sacred connection between breath, body, and soul. To practice with safety, grace, and comfort, quality equipment makes a difference.
At Olaben, we offer everything you need to support your journey — from high-performance yoga apparel and eco-conscious yoga mats to essential accessories like yoga blocks, straps, and water bottles. Explore our full collections for women and men to elevate every practice.
Whether you’re just beginning or deepening your path as a seasoned yogi, let Olaben walk with you every step of the way — helping you care for your body, quiet your mind, and cultivate your inner calm.
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