It’s Not About Doing More, But Doing It Right
When it comes to yoga, it’s easy to feel like you need to keep pushing yourself into more complex or intense postures. However, the real power of yoga comes from mastering the basics and doing each pose with intention and correct alignment. Here’s how focusing on foundational elements can elevate your practice.
1. Start with the Fundamentals
It’s tempting to rush into advanced poses, but mastering basic ones like Downward Dog and Child’s Pose can give you the foundation you need for long-term progress. Start with these staples to build strength and alignment in your practice.
2. Focus on Alignment in Mountain Pose (Tadasana)
Mountain Pose might seem simple, but it’s one of the best poses to practice alignment. Stand with feet hip-width apart, arms at your sides, and palms facing forward. Ground your feet into the floor, lift your kneecaps, engage your core, and lengthen your spine. Feel your chest expand as you lift the crown of your head toward the ceiling. This pose teaches you how to align your body from the feet upward.
3. Mastering Plank Pose for Core Strength
Plank Pose is another fundamental posture that often gets overlooked in favor of more complex movements. To perform it correctly, start in a tabletop position, tuck your toes under, and lift your knees off the ground. Engage your core and make sure your hips, shoulders, and ankles are in a straight line. Hold here, pressing evenly through your hands while keeping a slight bend in your elbows to avoid locking out the joints.
4. Engage in Active Rest with Child’s Pose
Child’s Pose is a restful posture, but it can also help you tune into alignment and breathing. Begin by sitting on your heels and extending your arms forward, forehead to the ground. Focus on expanding your rib cage as you breathe deeply. This helps in grounding your energy and relieving tension in the back.
5. Keep Your Joints Protected in Warrior II
Warrior II is often practiced as a strong foundational posture. Ensure that your front knee is stacked over your ankle and your back foot is angled slightly inward. Keep a slight bend in your elbows and engage the muscles around your joints to protect them from injury.
6. Find Stability in Tree Pose (Vrksasana)
Tree Pose is a balance challenge but is deeply rooted in foundational elements. To practice this pose, stand on one leg, with the sole of your opposite foot pressed against your inner thigh or calf (avoid the knee). Engage your core and lengthen your spine, focusing on your breath to find stability.
7. Focus on Small Adjustments
Small adjustments make all the difference. For example, engaging the core more in standing poses or adjusting the tilt of your pelvis in Downward Dog can help you maximize the benefits of each posture.
8. Incorporate Props for Better Alignment
Don’t hesitate to use props like blocks and straps. For example, in Forward Fold, placing a block under your hands can help you maintain a flat back, and a strap in Seated Forward Bend can assist with keeping your spine long while you stretch your hamstrings.
9. Consistency Over Intensity
Regular, focused practice of foundational poses is more beneficial than sporadic attempts at more advanced postures. Build your yoga foundation with consistency and patience, and the strength and flexibility will follow.
Step onto the mat with confidence! Designed for beginners on the mat for the first time (or after a long time) and those working through injuries.