9 Essential Yoga Poses
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The discipline of yoga has undergone more changes since the beginning of the 20th century than it did in the previous 5,000 years of its history. Not only can you can find a yoga studio in every state, you can indulge in any number of styles like Hatha, Ashtanga, Kundalini, Bikram and Jivamukti. Women lead classes in what was once a male-dominated art. There’s no denying that yoga is changing to fit the needs of a society that knows what it wants. But there are nine essential yoga poses without which a yoga practice would not be as effective.

Mountain Pose


Standing tall from the soles of your feet through the top of your head is the hallmark of mountain pose. It is the first pose taught in yoga and through its execution you learn how to align your musculoskeletal frame. Proper alignment is key in yoga and all of the benefits associated with yoga can be claimed by paying attention to how you sit and stand.

Tree Pose


The tree pose is one of many balancing yoga poses but is unique in that you are encouraged to sway like the pose’s namesake. Many new students try hard to maintain a pose rigidly believing that they’ll get the most benefit out of forcing their limbs into positions that they might not be ready for. Tree is practiced on one leg at a time, with the other hooked against the opposite thigh and your arms reaching high to the sky. Finding your balance sometimes means releasing to the inevitable wobble that happens throughout your life.

 Different type of Chair Pose

Warrior II Pose

Warrior 2

Standing Forward Bend

Bending forward from your waist extending your hands towards the floor you’ll stretch every inch of your spine from the tailbone to the neck in standing forward bend. Designed to lengthen your upper torso which can become compacted from sitting with a rounded back and hunched shoulders, it also teaches you persistence. Your hands may only reach as far as your knees the first day but over time and with an indefatigable spirit you can reach your goal of putting your hands on the floor.

Cobbler’s Pose


In India, shoemakers sat with their feet drawn close to their pelvis, heels together and their knees outstretched on either side on the ground. The ancient yogis who created yoga quickly determined the benefits of this cobbler’s pose as a means by which to open their hips and stretch their inner thighs and groin. Women will enjoy the therapeutic effects that cobbler’s pose has on menstrual and menopausal symptoms, reducing their severity and soothing the discomfort.

Bridge Pose

Bridge pose is a mild but essential introduction to the many and varied inverted postures that yoga has to offer. Lying on your yoga mat with bent knees, you ground your feet into the floor as you lift your hips towards the ceiling. But for your feet, head, shoulders and arms the rest of your body is suspended off the floor by sheer strength and will power. Despite the tension required of your upper legs to maintain bridge pose, you will learn how to open your heart center which for many of you is protected by hunched, forward- sloping shoulders.

Cobra Pose

Shoulderstand