Getting Back to Basics: Foundational Poses Every Yogi Should Know

28 June 2025

Yoga isn't just about flexibility or fancy Instagram-worthy poses. It's about balance, strength, and, most importantly, connection—connection with yourself, your breath, and the present moment. Whether you're a seasoned yogi or just stepping onto the mat for the first time, understanding the foundational poses is key to building a strong practice.

These poses aren’t just for beginners—they’re the bread and butter of yoga. They help improve alignment, build strength, and create a solid foundation to explore more advanced postures. So, let’s roll out the mat and get back to basics with these must-know yoga poses!

1. Mountain Pose (Tadasana) – The Foundation of All Poses

At first glance, Mountain Pose might seem like just standing. But don’t be fooled—this is where stability begins. It helps improve posture, strengthens the legs, and promotes mindfulness.

How to Do It:

1. Stand tall with feet together or hip-width apart.
2. Press your feet firmly into the ground, feeling grounded and strong.
3. Engage your thighs and lengthen your spine.
4. Roll your shoulders back and down, arms relaxed at your sides.
5. Lift through the crown of your head, standing as tall as a mountain.
6. Take deep breaths, feeling your connection with the earth.

This seemingly simple pose teaches you how to root down and stand with awareness—something you'll carry into every other pose.

2. Downward-Facing Dog (Adho Mukha Svanasana) – The Ultimate Reset

Downward Dog is one of the most recognizable yoga poses, and for good reason. It's a full-body stretch that strengthens the arms, shoulders, and legs while offering a deep stretch for the spine and hamstrings.

How to Do It:

1. Start on hands and knees, wrists under shoulders, knees under hips.
2. Tuck your toes and lift your hips toward the ceiling.
3. Press your hands and heels into the mat (heels may not touch the ground, and that’s okay).
4. Keep your head relaxed between your arms.
5. Hold for 5-10 breaths, lengthening through the spine.

Think of this pose as a home base—every time you need a reset, come back to it. It’s an energizing stretch that benefits the whole body.

3. Child’s Pose (Balasana) – The Ultimate Relaxation

Child’s Pose is your safe space on the mat. Whenever you feel overwhelmed, tired, or need a moment to breathe, this is where you go.

How to Do It:

1. Kneel on the mat, big toes touching, knees spread apart.
2. Sink your hips back toward your heels.
3. Stretch your arms forward and rest your forehead on the mat.
4. Breathe deeply, releasing tension with every exhale.

This pose gently stretches the hips, thighs, and lower back while promoting deep relaxation. It’s like the yoga version of a warm hug!

4. Warrior I (Virabhadrasana I) – Strength and Stability

Warrior I is all about power. It builds strength in the legs, opens the hips, and improves focus.

How to Do It:

1. Step one foot forward into a lunge, keeping the back foot turned slightly outward.
2. Bend the front knee, making sure it stays above the ankle.
3. Extend your arms overhead, reaching toward the sky.
4. Sink into the pose, feeling strong and steady like a warrior.

This pose isn’t just about physical strength—it’s about mental resilience. Stand firm, breathe deep, and embrace your inner warrior.

5. Warrior II (Virabhadrasana II) – Focus and Endurance

If Warrior I is about power, Warrior II is about endurance. It challenges your legs, strengthens your core, and encourages deep focus.

How to Do It:

1. From Warrior I, open your hips and shoulders to the side, extending your arms parallel to the floor.
2. Keep your front knee bent at a 90-degree angle, stacking it over the ankle.
3. Gaze over your front fingertips and hold the pose with control.

This pose teaches patience and determination. Holding it for a few breaths can be tough, but that’s where the magic happens!

6. Tree Pose (Vrksasana) – Balance and Stability

Tree Pose is a great way to work on balance while strengthening the legs and core. Plus, it’s a fun challenge!

How to Do It:

1. Stand in Mountain Pose.
2. Shift your weight onto one foot and place the other foot on your inner calf or thigh (avoid the knee).
3. Bring your hands to heart center or extend them overhead like branches.
4. Focus on a fixed point to help with balance.

Wobbling? That’s okay! Balance takes practice, just like everything else in life.

7. Seated Forward Fold (Paschimottanasana) – A Deep Stretch

This pose is perfect for stretching the hamstrings, lower back, and spine while promoting relaxation.

How to Do It:

1. Sit with your legs extended straight in front of you.
2. Inhale, lengthen your spine, and reach forward as you exhale.
3. Grab your feet, ankles, or shins—wherever you can reach comfortably.
4. Keep your back as long as possible, avoiding rounding.

No need to force yourself to touch your toes. The goal is to feel a gentle stretch, not to strain.

8. Bridge Pose (Setu Bandhasana) – Open the Heart

Bridge Pose strengthens the back, glutes, and legs while opening the chest and heart.

How to Do It:

1. Lie on your back, knees bent, feet hip-width apart.
2. Press through your feet and lift your hips toward the sky.
3. Clasp your hands under your back and press shoulders into the mat.
4. Hold for a few breaths, then slowly lower down.

This pose is like a little pick-me-up for your spine, giving you a nice energy boost.

9. Corpse Pose (Savasana) – The Sweetest Reward

Ah, Savasana—the moment of total relaxation. While it may look like just lying down, it’s actually one of the most important poses in yoga.

How to Do It:

1. Lie on your back, legs extended, arms relaxed by your sides.
2. Close your eyes and breathe naturally.
3. Let go of any tension and simply be in the moment.

Savasana teaches us that rest is just as important as movement. It’s the perfect way to absorb all the benefits of your practice.

Final Thoughts: Master the Basics, Build Your Practice

Yoga isn’t about how flexible you are or how many advanced poses you can do—it’s about mindfulness, movement, and self-care. These foundational poses are the building blocks of a lifelong practice. By mastering them, you set yourself up for success in whatever direction your yoga journey takes you.

So, the next time you step onto your mat, take a deep breath, trust the process, and enjoy the journey. After all, every great yogi started with these same poses. You've got this!