I hear it all the time..
“I want to try yoga but I don’t know where to begin”. Or..
“I am nervous to go to a group class and not know all the poses”.
Well, I bring to you the Bend Not Break Yoga Beginners Guide to Yoga series! We’ve all been beginners at one point, and now is a good a time as any to start your yoga practice. I’ll be sharing 3 easy poses each week to help you learn the foundational poses in Vinyasa yoga.
This week we will focus on some foundational Vinyasa Flow poses. They create a continuous movement pattern and are used to build strength, warm up the body, and transition between poses. During Sun Salutations, you will frequently hear yoga teachers cue from Downward Dog to Chaturanga to Upward Facing Dog.
So let’s break these poses down!
1. Chaturanga Dandasana
Derived from Sanskrit: catur (four), aṅga (limb), daṇḍa (staff), and asana (pose).
How To: Start in a plank position, with your shoulders stacked over your wrists and your body in a straight line. Shift forward so that your shoulders are slightly over your wrists and lower your body down, exhaling as you bend your elbows until your shoulders and elbows are in line.
What Not To Do: Don’t allow your hips to drop to prevent lower back strain. Don’t let your elbows flare out, keep them tucked into your sides.
2. Downward Facing Dog – Adho Mukha Svanasana
Derived from Sanskrit: adho (downward), mukha (face), svana (dog), and asana (pose/posture).
How To: Start on hands and knees, spread fingers wide, tuck toes, and lift hips up and back to create an inverted “V” shape. Keep knees slightly bent to prioritize a straight spine, shoulders away from ears, and ground through your feet and hands.
What NOT To Do: Do not straighten your legs if it causes your spine to round–prioritize a straight spine. Don’t lock your elbows, allow for a soft microbend to avoid strain on your joints.
3. Upward Facing Dog – Urdhva Mukha Svanasana
Derived from Sanskrit: urdhva (upward), mukha (face), svana (dog), and asana (pose).
How To: Lie prone with tops of feet on the mat, hands beside lower ribs, and inhale to lift the chest and thighs off the ground, straightening arms while keeping shoulders back and down.
What NOT To Do: Don’t overextend your neck! Instead of putting too much weight in your wrists, keep your core and legs engaged and active.
I hope this pose breakdown helps you feel confident to hit the mat and practice! If you’d like more pose breakdowns and beginner friendly yoga tips, please subscribe.
Bend Not Break Yoga 