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Simple Yoga Poses For a Gentle Flow

As a student of yoga, it can often seem as though you should always be progressing towards the most complicated and challenging poses. Although this is of course great for your practice on the whole, it is also important not to overlook the more simple yoga poses.

When you make the transition into becoming a yoga teacher, then you will develop a greater understanding of why the simple poses are essential to master.

The poses that you incorporate into each class will of course vary depending on the level of your students. This will also depend on the energy level of your students for each session. There will certainly be some days when even the most advanced students will appreciate a gentle and restorative flow.

The following are yoga poses that are perfect for a gentle flow, and can also be included in a more intricate session!

Child’s Pose

This pose, also known as Balasana, is perfect for resting the body and mind. Entering Child’s Pose is a fantastic way to reset between poses, as well as a relaxing way to end a session.

To enter Child’s Pose, simply begin in a kneeling position on the mat. Sit back on your heels with your big toes touching together, and then bring your knees apart to hip-width.

child pose balasana whole self yoga

Bring your torso forwards towards the ground as you pull your navel towards your inner thighs. Feel the tailbone lengthen as the top of your head pulls forwards gently. Bring your arms straight ahead and rest them on the ground, palms facing upwards. Allow your shoulder blades to widen as you rest your body here for as long as you need, breathing deeply in and out as you do so.

This pose is a fantastic way to stretch the hips and the thighs, and also creates a deep stretch in the ankles. As you rest in position, the mind will be calmed, which can soothe stress and combat fatigue. Child’s Pose is also a wonderful way to ease pain and discomfort in the neck and back.

Mountain Pose

Mountain Pose, also known as Tadasana, is foundational to all standing poses in yoga. It is the starting position for countless other poses and also serves as a great way to rest when needed.

To enter Mountain Pose, simply stand up straight with your big toes touching and your heels slightly apart from each other. You can then lift the balls of your feet to move your big toes apart and root your feet down into the ground. Your weight should be evenly balanced through both feet.

As you hold the position, lengthen your tailbone and widen your shoulders. Your arms can rest by hanging gently at your sides. Keep your gaze straight ahead with your chin completely parallel to the floor.

mountain pose tadasana

Utilising this pose by itself will help you to enhance your posture and to improve the alignment of your body. It can also help to strengthen the ankles, thighs, and knees.

Downward-Facing Dog Pose

This pose, also known as Adho Mukha Svanasana, is a staple of any yoga practice. It is often used as a transitional pose between other asanas, and also provides a full body stretch.

To enter Downward-Facing Dog, begin on all fours on your mat. Your hands should be a few inches ahead of your shoulders and shoulder-width apart.

Root your weight through your hands as you stretch your fingers towards the top of your mat. Tuck your toes under and lift your hips backwards to lengthen your legs. Your feet should remain hip-width apart and parallel to each other.

Allow your head to hang comfortably between your shoulders and bring your gaze to the space between your feet. Make sure you do not round your back, and allow your knees to bend slightly if necessary to avoid this happening. As you hold the pose, alternate your attention between rooting down through the hands and extending the hips further back as you presss through the feet.

Holding this pose enhances circulation around the body and helps core strength to develop. It lengthens the hamstrings and the calves, while strengthening the shoulders and toning the arms and legs.

Side Plank Pose

Also known as Vasisthasana, Side Plank Pose is an excellent way to strengthen the body and to soothe the mind. This simple yoga pose can take a moment to master but will soon feel completely natural.

side plank yoga pose

To enter this pose, begin in Downward-Facing Dog and then bring the edge of the left foot to rest on the right foot. Bring your right hand to rest on your hip and rotate your torso to the right. The weight of your whole body should be supported by the left foot and the left hand.

Ensure that your left hand stays slightly forward of your shoulder and that the arm is straight. Your body should form one long diagonal line from the tip of your toes to the crown of your head. Keep your gaze forwards and hold the head in a comfortable position. Hold for a few deep breaths in and out and then release the pose before starting again on the alternate side.

Once you feel comfortable in holding this yoga pose, you can progress to stretching the right arm up towards the sky.

Side Plank Pose is a fantastic way to strengthen the core, arms, and legs, while also enhancing the strength of the wrists. Balance and coordination will also be improved by regularly practicing this pose.

Simple Yoga Poses

These are all relatively simple yoga poses that you will master early on in your journey as a student. Once you are ready to start teaching yoga to your very own students, these are poses that you should encourage everyone to flow through often.

If you are just getting started as a teacher, then you will want to check out my previous post on How to Find Your Niche as a Yoga Teacher!

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