Boat Pose, or Paripurna Navasana, is a great pose for building balance while drawing in your full concentration. As you hold the position, you will strengthen every part of your core. A fairly strenuous pose, beginners will need to work on their balance before moving on to deeper variations.
Cat Pose, or Marjaryasana, is one of the most commonly recognized yoga poses. The shape of the body resembles a stretching, arching cat. This pose is usually done as a partner to Cow Pose, as Cat Pose has the back high while Cow Pose has the back low.
Child’s Pose, or Balasana, is a wonderfully relaxing pose which is part of most yoga routines as a moment to pause. Child’s Pose is about releasing yourself to the world and trusting that everything will be alright. It is a moment to simply breathe. The name comes from the relaxed sleep of a contented child.
Corpse Pose, or Savasana, is one of the simplest poses in the entire yoga repertoire. You simply lie on your back. But within that is a wealth of power. Interestingly, while many yoga teachers love to use Western names for most poses as they are easier to remember, many also use the Sanskrit name Savasana for this particular pose because they find the name “Corpse Pose” to be off-putting for Western audiences. The pose’s alternate name, Mrtasana, means “Death Pose” which is not much better. So Savasana it is.
Cow Face Pose, or Gomukhasana, has a similar name to Cow Pose, but the two are entirely different. Cow Face Pose is a twisting sitting pose where the hands are clasped behind the back. Cow Pose is done on all fours with the abdomen hanging low. Cow Face Pose got its name because the twisting legs look like a cow chewing its cud. This pose invites thoughtful contemplation, amidst all that twisting. Note that this pose does require a fair amount of flexibility, so be prepared to warm up or build up to this pose.
Easy Pose, or Sukhasana, is a pose often taught to children as a way for them to sit quietly on the floor. It is also known as “Simple Cross-Legged Pose.” In places without chairs, this would be how adults sat all the time as well. In our modern world, it’s good to practice Easy Pose several times a day to undo the damage brought by sitting at desks all day.
The Half Lord of the Fishes Pose, or Ardha Matsyendrasana, offers a great spinal twist while massaging the abdominal organs, improving their function. It actively lengthens the tailbone, stretches the hips and engages the muscles of the core and the back at the same time. Demanding great balance, it also brings peace to the mind and has a soothing effect on the nervous system.
Staff pose, or Dandasana (“Danda-” meaning staff, “-asana” meaning pose), is an upright seated position that allows for the opening of the hamstrings, while simultaneously strengthening the back muscles. With modifications, it is accessible to complete beginners and people with mobility issues.
Thread the Needle is a simple kneeling pose that provides relief for neck and back tension. It’s considered a variation of Child’s Pose (Balasana) with an added twist and a lift in the hips resembling Puppy Pose (Uttana Svanasana). It can be performed both as a static posture and as a dynamic flow sequence (see modifications).