Yoga Basics: Foundations and Flows
"Yoga is not about touching your toes. It's about what you learn on the way down." — Jigar Gor
What Yoga Is
Yoga (Sanskrit: yuj — to yoke or unite) is an ancient Indian system of physical postures, breath work, and meditation designed to integrate body, mind, and spirit. What most Westerners call "yoga" is primarily hatha yoga — the physical branch — and particularly asana (posture) practice.
The practice has documented health benefits: improved flexibility, strength, balance, and body awareness; reduced stress and anxiety; better sleep; reduced chronic pain. It is also a contemplative practice when approached as such.
A note on injury: Yoga injuries are common when people push past their actual range of motion. "Feeling the stretch" is correct; "fighting the stretch" is not. Pain signals damage. Mild sensation is work. Learn the difference.
Before You Begin
Equipment: A non-slip yoga mat. Comfortable clothing that allows full range of motion. Optional: yoga blocks, a strap, a folded blanket.
When: Morning practice tends to build energy and heat. Evening practice tends to release tension and prepare for sleep.
Breathing: In yoga, the breath links movement to awareness. The general rule is: inhale on opening/expanding movements, exhale on closing/folding movements. When in doubt, breathe.
Modifications: Every pose has easier and harder variations. There is no shame in modification — it's how skilled practitioners work precisely at their edge rather than performing an approximation.
Sun Salutation A (Surya Namaskar A)
Sun Salutation A is the foundational flow sequence in Ashtanga yoga, adopted widely in Vinyasa styles. It warms the body, links breath to movement, and can function as a complete short practice on its own.
Perform this sequence continuously, one breath per movement. One complete A-B cycle = one round. Do 5 rounds as a warm-up.
1. Tadasana (Mountain Pose) — Start here Stand with feet together or hip-width apart. Weight evenly across both feet. Arms at sides, palms facing forward. Spine long. Chin parallel to floor. Breathe.
2. Urdhva Hastasana (Upward Salute) Inhale. Sweep arms out and up overhead. Palms may touch or remain shoulder-width. Slight backbend if comfortable. Gaze up or forward.
3. Uttanasana (Standing Forward Fold) Exhale. Hinge at hips, fold forward. Bend knees generously. Let the head hang. Fingertips touch the floor or shins.
4. Ardha Uttanasana (Half Forward Fold) Inhale. Lift torso halfway, spine parallel to floor. Place hands on shins. Lengthen the back.
5. Chaturanga Dandasana (Four-Limbed Staff Pose) Exhale. Step or hop back to plank. Lower slowly until elbows reach 90 degrees, hugging the body. Keep elbows over wrists. Body is one long line. (Modification: lower knees to mat first.)
6. Urdhva Mukha Svanasana (Upward-Facing Dog) Inhale. Press the tops of feet into the mat. Straighten arms, lift chest and thighs off the mat. Shoulders back and down. Gaze forward.
7. Adho Mukha Svanasana (Downward-Facing Dog) Exhale. Lift hips, press back to an inverted V-shape. Heels pressing toward (not necessarily reaching) the floor. Spine long. Head between arms. Hold for 5 breaths.
8. Ardha Uttanasana (Half Forward Fold) Inhale. Step or hop feet forward between hands. Lift torso halfway, lengthen back.
9. Uttanasana (Standing Forward Fold) Exhale. Fold fully forward again.
10. Urdhva Hastasana (Upward Salute) Inhale. Sweep arms up as you rise to standing. Slight backbend.
11. Tadasana (Mountain Pose) Exhale. Arms lower to sides. Return to standing.
One round complete. Repeat.
Sun Salutation B (Surya Namaskar B)
Sun Salutation B adds Utkatasana and Warrior I, building more heat and leg strength. Practiced after 3–5 rounds of A.
1. Tadasana — Standing.
2. Utkatasana (Chair Pose) — Inhale. Bend knees, sink hips as if sitting on a chair. Arms sweep up overhead. Back stays long, weight in heels.
3. Uttanasana — Exhale. Fold forward.
4. Ardha Uttanasana — Inhale. Halfway lift.
5. Chaturanga — Exhale. Step back and lower.
6. Upward Dog — Inhale.
7. Downward Dog — Exhale. Hold briefly.
8. Virabhadrasana I, Right (Warrior I) — Inhale. Step right foot forward, spin left heel down at 45°. Bend right knee over ankle. Lift arms overhead. Open chest, gaze forward or up.
9. Chaturanga — Exhale. Lower back to plank, then Chaturanga.
10. Upward Dog — Inhale.
11. Downward Dog — Exhale.
12. Warrior I, Left — Inhale. Step left foot forward. Same as step 8, opposite side.
13. Chaturanga — Exhale.
14. Upward Dog — Inhale.
15. Downward Dog — Exhale. Hold 5 breaths.
16. Ardha Uttanasana → Uttanasana — Inhale/Exhale. Step forward, halfway lift, then full fold.
17. Utkatasana — Inhale. Rise to Chair Pose.
18. Tadasana — Exhale. Stand.
20 Foundational Poses
These poses form the building blocks of most yoga classes. Learn them and you can navigate most beginner and intermediate sessions.
1. Tadasana (Mountain Pose)
Category: Standing
Muscles: Full-body awareness, feet, legs, core
How: Stand tall, feet together or hip-width. Root down through all four corners of each foot. Engage thighs lightly. Lengthen spine. Arms at sides, palms forward. Breathe.
Why: The foundation of all standing poses. Teaches active standing, posture awareness, and rooting.
2. Adho Mukha Svanasana (Downward-Facing Dog)
Category: Inversion / full-body
Muscles: Hamstrings, calves, shoulders, upper back
How: From hands and knees, tuck toes, lift hips into inverted V. Spread fingers, press into base of index finger. Lengthen spine by pushing hips back and up. Heels reach toward the floor.
Why: The most ubiquitous pose in yoga. Simultaneously a forward fold, shoulder opener, mild inversion, and resting pose. Can be held for many breaths.
3. Uttanasana (Standing Forward Fold)
Category: Forward fold
Muscles: Hamstrings, lower back, calves
How: From standing, hinge at hips. Bend knees as much as needed — the priority is a long spine, not straight legs. Let the head hang heavy. Hold opposite elbows.
Why: Calming, gentle inversion, deeply stretches the posterior chain.
4. Virabhadrasana I (Warrior I)
Category: Standing / strength
Muscles: Quads, hip flexors, shoulders, upper back
How: From Downward Dog, step right foot forward between hands. Spin left heel down, foot at 45°. Rise to standing. Bend front knee over ankle. Arms sweep up, palms face each other. Open chest.
Why: Builds leg strength, hip flexor stretch, chest opening.
5. Virabhadrasana II (Warrior II)
Category: Standing / strength
Muscles: Quads, inner thighs, hips, shoulders
How: From Warrior I, open hips to the side. Rear foot parallel to short edge of mat. Arms extend in a T-shape. Gaze over front fingers. Front knee tracks over front ankle.
Why: Hip opening and leg strengthening. Teaches alignment of a wide-legged stance.
6. Trikonasana (Triangle Pose)
Category: Standing / lateral stretch
Muscles: Hamstrings, side body, hips, spine
How: From Warrior II, straighten front leg. Shift hips back, reach front hand toward front shin or floor (outside or inside the foot). Top arm reaches skyward. Both sides of the torso should be long.
Why: Deep lateral stretch, hamstring and hip opener, improves balance.
7. Virabhadrasana III (Warrior III)
Category: Balance
Muscles: Glutes, hamstrings, core, ankles
How: From Warrior I (right), shift weight forward onto the right foot. Left leg lifts behind, torso comes parallel to floor. Arms extend forward or alongside body. Body forms one long line from heel to fingertips.
Why: Challenges balance, strengthens entire posterior chain, develops focus.
8. Utkatasana (Chair Pose)
Category: Standing / strength
Muscles: Quads, glutes, core, shoulders
How: From standing, bend knees and sink hips as if sitting in a chair. Weight in heels. Spine long. Arms sweep up overhead or extend forward.
Why: Builds significant quad and glute strength. Generates heat.
9. Balasana (Child's Pose)
Category: Rest / gentle stretch
Muscles: Hips, knees, lower back, shoulders
How: From hands and knees, bring big toes together, knees wide (or together). Sit hips back toward heels. Forehead to mat. Arms extend forward or rest alongside body.
Why: The default resting pose. Calming, gentle hip opener, decompresses the lower back.
10. Bhujangasana (Cobra Pose)
Category: Backbend
Muscles: Spine extensors, chest, shoulders
How: Lie face down. Place hands under shoulders. Press into hands and lift chest — elbows stay slightly bent, shoulders away from ears. Tops of feet press down.
Why: Gentle backbend, counters forward folding and desk posture, strengthens the back.
11. Salamba Sarvangasana (Supported Shoulder Stand)
Category: Inversion
Muscles: Core, shoulders, upper back
How: From lying down, bring knees to chest, roll hips up and extend legs skyward. Support the lower back with hands. Body should be as vertical as possible. Weight on shoulders and upper arms, not neck.
Why: Full inversion, stimulates thyroid, builds shoulder and core strength. (Modification: Legs-up-the-wall pose for gentler inversion.)
12. Setu Bandha Sarvangasana (Bridge Pose)
Category: Backbend / hip opener
Muscles: Glutes, hamstrings, lower back, chest
How: Lie on back, knees bent, feet hip-width, close to hips. Press feet into mat, lift hips. Clasp hands under back, roll shoulders under.
Why: Active backbend, glute strengthener, chest opener. Excellent prep for wheel pose.
13. Paschimottanasana (Seated Forward Fold)
Category: Seated / forward fold
Muscles: Hamstrings, lower back, calves
How: Sit with legs extended. Hinge at hips, reach toward feet (use a strap if needed). Lengthen spine on each inhale, fold a little deeper on each exhale.
Why: Deep hamstring stretch, calming for the nervous system.
14. Baddha Konasana (Bound Angle / Butterfly Pose)
Category: Seated / hip opener
Muscles: Inner thighs, groin, hips
How: Sit with soles of feet together, knees open. Hold feet or ankles. Sit tall. Can fold forward gently.
Why: Hip and groin opener. Excellent for tight hips.
15. Pigeon Pose (Eka Pada Rajakapotasana — modified)
Category: Hip opener
Muscles: Piriformis, hip rotators, hip flexors
How: From Downward Dog, bring right knee toward right wrist. Extend left leg behind. Right shin may be at any angle depending on flexibility. Rest on forearms or full hands. Left hip works toward the floor.
Why: Deep hip opener targeting the piriformis — invaluable for tight hips from sitting. One of the most immediately impactful poses for most people.
16. Ardha Matsyendrasana (Half Lord of the Fishes — Seated Twist)
Category: Twist
Muscles: Spine, outer hip, shoulder
How: Sit with right knee bent, foot outside left hip. Left knee bent, foot outside right hip (or left leg extended). Inhale to lengthen. Exhale, twist left — right hand to floor behind, left elbow to right knee.
Why: Spinal rotation, digestive stimulation, hip opening.
17. Navasana (Boat Pose)
Category: Core
Muscles: Hip flexors, core, lower back
How: Sit, lean back slightly. Lift feet until shins parallel (or legs straight). Arms extend forward parallel to floor. Hold 5 breaths. Rest. Repeat.
Why: Core and hip flexor strengthener. Challenging and honest.
18. Viparita Karani (Legs-Up-the-Wall)
Category: Restorative inversion
Muscles: Passive stretch for hamstrings and lower back; relieves tired legs
How: Bring mat near a wall. Sit sideways, then swing legs up the wall as you lie back. Adjust distance from wall for comfort. Arms rest alongside.
Why: Gentle inversion, deeply calming, reduces swelling in legs. Perfect end-of-day pose.
19. Savasana (Corpse Pose)
Category: Rest
Muscles: None — complete release
How: Lie flat on back. Feet fall open. Arms slightly away from body, palms up. Eyes closed. Do nothing. 5–15 minutes.
Why: The most important pose in the practice. Allows the nervous system to integrate the work. Skipping Savasana is like cooking a meal and walking away before it's done.
20. Sukhasana (Easy Pose — Seated Meditation)
Category: Meditation / seated
Muscles: Hips, lower back
How: Sit cross-legged on the floor (or on a folded blanket to elevate hips). Stack hips over knees, lengthen spine. Hands rest on knees, palms up or down. Eyes closed or soft gaze.
Why: The starting and ending point of many practices. Builds hip openness and teaches the feel of aligned seated posture.
Building a Home Practice
10-minute practice: Mountain → Cat-Cow (5 rounds) → Downward Dog (10 breaths) → Child's Pose (5 breaths) → Bridge (5 breaths) → Legs-Up-Wall (5 min) → Savasana (2 min)
20-minute practice: 3 rounds Sun A → 2 rounds Sun B → Warrior I and II each side → Pigeon each side → Seated forward fold → Twist each side → Savasana (5 min)
30-minute practice: 5 rounds Sun A → 3 rounds Sun B → Full standing sequence → Hip openers → Core pose → Inversions → Savasana (10 min)
Part of the Observatory Almanac — Section 17: Body & Movement