Postures de yoga : 21 postures pour débutants avec vidéos

Plank pose, whether it is on the hands or forearms, is an essential posture in a yoga class, because it comes back very often.

It can be hard to hold if you lack strength, but it has many benefits.

So let's see together how to achieve it.

How to make the board?

Lay your hands under your shoulders, with arms tightly outstretched and perpendicular to the floor.

Push on your arms so as to spread your shoulder blades apart, and open your chest forward.

Contract the rest of the body in such a way as to create a line between your legs and your bust.

The feet are from the gap of the hips.

Possible changes

If the posture is too difficult to hold, you can change it by bringing your knees back to the floor.

If, conversely, it is too simple to hold, feel free to bring your feet side by side.

You can also lay your forearms on the ground, parallel, as in the posture of the sphinx for a little more difficulty and additional benefits.

The benefits of board posture

This posture strengthens the wrists, arms, back and abs.

Contraindications

It is not necessary to practice this posture if one has carpal tunnel syndrome, or in case of large wrists, shoulders, or elbows.

The posture of the mountain on the side, or Parsva Tadasana in Sanskrit, is an easy-to-achieve posture whose benefits are really cool.

How to achieve the posture of the mountain on the side?

Start in the posture of the mountain, and then you have two choices.

Either you inhale by bringing your two arms back in the air, tightly stretched, then interlacing your hands, and directing your apples towards the sky and enlarging your column.

Either you put one hand on your thigh, and you bring the other as high as possible to the sky to lengthen your column.

In both cases, after lengthening your column, exhale and lean to the side.
In the second case, you lean towards the hand located on the thigh.

Possible changes

In the second case, you can also lay your hand at the level of your floating ribs, rather than on your thigh. This will limit twisting and save you from going too far.

The benefits of mountain posture on the side

This posture improves breathing by relaxing the intercostal muscles, and improves the mobility of the spine.

It also stretches the shoulders (in the first variation) and arms, while strengthening the ankles, legs and hips.

Contraindications

Do not make the first variation of this posture (with intertwined hands) if you have shoulder injuries.

This posture will also be avoided in case of injuries to the spine.

The posture of the cobra, or bhujangasana in Sanskrit, is a very common posture in a yoga class. It is therefore very important to master it.

How to achieve posture...?

Start lying on your stomach, and with your toes released

stretch your toes back, and keep your feet and pelvis well against the floor.

Lay your hands under your shoulders, and keep your elbows close to your body.

Slightly contract the buttocks, and inhaling, start stretching your arms to lift your face and chest from the floor, while keeping the pelvis and legs on the floor.

Release your shoulders back and down.

And try to distribute the bending over the entire column.

No need to reach out completely.

Look in front of you, or slightly above, but not towards the sky.

Possible changes

If you are at the beginning of a course, it may be worthwhile to keep the navel on the floor so as not to overfold the column at least at the beginning.

The benefits of posture...

This posture strengthens the back, and stretches the chest, shoulders and abdomen.

She also slightly muscle the buttocks, while helping to reduce stress and fatigue.

Old beliefs say that it destroys infections by increasing body heat, and helps awaken kundalini (the power that slumps in each of us).

Contraindications

Do not do this posture if you are injured in your back, if you are pregnant, if you have a headache, or if you have carpal tunnel syndrome.

The posture of the sphinx, or Salamba Bhujangasana in Sanskrit, bears its name because it resembles the chimera of ancient Egypt. It helps to strengthen the back and buttocks, while stretching the shoulders, chest, and abs. It also relieves stress.

How to achieve posture?

Start lying on your stomach, with the legs tightly stretched and tightly tightened.

Bring your forearms parallel in front of you, so that your elbows are under your shoulders.

And breathe naturally.

Change posture

You can accentuate posture by transforming it into the seal posture.
For this, bring your hands a little forward, and slightly spread them apart before stretching your arms.

Contraindications

Avoid this posture if you have a headache or if you are injured in your back.

The posture of the tree, or vṛkṣāsana, is a very interesting posture for developing balance.

How to carry out the posture of the tree?

Start standing, straight, and with legs tightly tightened.

Bring your body weight back to the balance foot (which remains well oriented forward), and while keeping the spine straight, bring the opposite foot back to the inside of your thigh.

Find a ground attachment point in front of you (drishti).

While keeping your hips on the same line facing the front of the mat, try to open your knee to the side to open your hip well.

Inhale and reach out to the sky.

Possible changes

If the posture is too intense for you, whether it is in terms of strength or balance, do not hesitate to bring your foot back to your shin or ankle instead of your thigh.

As for your arms, you can keep them away, or join your hands in a prayer position above your head.

The benefits of posture

This posture helps to strengthen your legs, while developing your balance.

It develops the flexibility of your shoulders, and back.

Contraindications

Do not do this posture if you have an injury in the ankles or knees.

If your blood pressure is too strong, do not raise your arms.

And if your bones are fragile or if you have problems with internal ears, you should practice posture shorter, and against a wall.

The posture of the plow also called Halasana in Sanskrit, helps stretch the shoulders and back, while reducing stress, fatigue, and symptoms of menopause.

Posture also helps relieve headaches and back pain, while helping to relax and sleep well.

It also stimulates the organs of the abdomen and thyroid gland.

How to achieve posture?

To begin with, bring your feet back to the sky by candlelight, laying your hands under your lower back, and lifting up on your elbows and arms. Arms being parallel and elbows of shoulder spacing.

The idea is to make your body form a large line perpendicular to the ground.

With control, release your toes behind your head, trying to keep your legs tense, and your bust perpendicular to the floor.

In other words, find space at the level of your bust, a bit like you're looking to stretch it towards the sky. Also try to move your head away to lengthen your neck.

Change the posture

When you get started, it will be difficult to put your toes on the floor.
Resist the temptation to bend your legs, and instead prefer to put your feet on a chair standing behind you against a wall, or even on blocks.

You can also keep your feet in the air as long as you keep your legs tense.

In case of discomfort in the neck, you can place a blanket under your shoulders to raise them slightly.

Contraindications

Avoid doing this posture if your menstruation has started, if you have diarrhea, or if you have neck pain.

Similarly, this posture will be avoided in case of asthma or high blood pressure.

The wind release posture, also known as Pavana Muktasana, is a widely used posture at the end of a course, just before Shavasana.

The benefits of posture

Wind release posture improves digestion and elimination as the name suggests, while helping the back flexibility.

Avoid performing this posture if you are injured in the spine, if you are pregnant, or after an abdominal operation.

How to make Pavana Muktasana?

Start lying down, and bring your knees back to your chest and tighten them tightly against your body by hugging them with your arms.

Once it is, while keeping your head on the floor at first, bring your chin back to your neck.

Try to release your legs and back while keeping your arms where they are.

After a few breaths, you can bring your head back to your knees for a last breath before releasing your entire body in Shavasana on exhalation.

Change the posture

If your sale does not allow you to do the posture, you can achieve it by grabbing one leg after another with your hands or a strap.

How to do standing forward fold?

Start in the position of the mountain, so standing.

Inhale and bring your two arms in the air, as high as possible, to lengthen the spine,
and lay your hands on the floor.

If you can, with stretched legs place your part-and-other hands of your feet, at the level of the toes.

If this is not possible, place them behind your ankles.

If it's still above that you can do today, then place your hands on your shins, or grab your opposite elbows

every inspiration is there to lengthen the spine, and every exhalation is there to go deeper into the posture.

How to change posture?

If the tension is too high and you want to release it, slightly bend your legs.

If conversely, you want to emphasize the posture, tightly stretch your legs and tuck your head in.

If despite all this is not enough, you can accentuate the stretching of the back of the legs by placing the tips of your feet on a large pound.

The benefits of stork postures Stork

posture has both physical and mental benefits:

• Calms the mind and helps reduce stress
• Stimulates the liver and kidneys.
• Takes off the hamstrings, calves, and hips.
• Strengthens the thighs and knees.
• Improves digestion.
• Helps relieve symptoms of menopause.
• Reduces fatigue and anxiety.
• Relieves headaches and insomnia.

Contraindications

If you are injured in the back, you can do this posture by bending your legs.

The extended triangle pose, also called Utthita Trikonasana in Sanskrit, is a common posture in several forms of yoga with standing sequences.

The benefits of posture

It is a posture that stretches the thighs, knees, ankles, hips, groin, hamstrings, shoulders, chest, and back.

It also helps to strengthen the legs while relieving stress, back pain, and sciatica.

The posture of the triangle also helps to improve digestion, stimulating the internal organs.

However, you should avoid doing this posture in case of diarrhea, headache, and blood pressure problems.

How to achieve the posture of the triangle in extension?

Start with the legs wide apart, and parallel feet that face to the side of the carpet.

Then orient your front feet forward. Your heels should be aligned

slightly orient your back foot forward.

Stretch your arms to create a large line above your legs.

Lean towards your front foot by bending at the level of your pelvis, not your bust.

Once done, lay your front hand outside your front foot.
Then bring the other hand back to the sky to create a big line with your arms.

Keep your head in a neutral position, or look to the left or sky if your neck allows you to do so.

Modifications

If you can't touch the floor with your fingertips comfortably, use a block, or put your hand on your shin.

In yoga, the diamond posture, also called in Sanskrit Vajrasana, is a posture that strengthens the toes, knees, legs, thighs, and pelvic muscles. It is also for this reason that it is called diamond, because yogis think that by staying there enough, your legs will end up being strong than a diamond.

How to achieve posture?

Kneel, so that the knees are side by side, the toes are tight, and the heels are wide enough to give you room to sit there.

Place your hands on your hips with your fingers face to face.

Changing posture

If sitting like this is too intense for you, you can place a cushion between your buttocks and heels.

Contraindications

Avoid doing this posture in case of injury to the knees.

The posture of the warrior 1, or Virabhadrasana I in Sanskrit, is a very common posture in yoga, and especially in dynamic forms such as vinyasa yoga.

The benefits of posture

It refers to the spirit of the spiritual warrior who fights against self-ignorance (avidya), and is a good ally to relieve sciatica.

Warrior 1 also stretches chest, shoulders, neck, psoas, and belly, while strengthening shoulders, arms, back, thighs, calves and ankles.

How to achieve posture?

To achieve the posture, all you need to do is, while facing the front of the mat, bring one foot back completely, and keep one foot forward.

Rotate the rear foot so that it is flat, pointing it 45° forward, and ensure that the heels are aligned.

The front leg is bent so that the knee is above the ankle, and if you have the necessary flexibility, & agrave; whether the thigh is parallel to the floor.

And the rear leg is stretched, or slightly bent to keep the hips on the same line, parallel to the top of the carpet.

Bring your outstretched arms back to the sky, and look straight ahead of you.

Change your posture

If you are starting and struggling to keep the back foot well on the floor, feel free to raise your heel by placing it on a blanket.

The posture of the half-bridge, also called Setu Bandha Sarvangasana, is one of the most common reversal postures (the heart is higher than the head) in our yoga classes.

The benefits of posture

Half-bridge posture stretches the shoulders, chest and neck, while stimulating the organs of the digestive system.

It also helps to relieve the symptoms of menopause or menstrual pain (when performed with a block under the sacrum).

It reduces leg fatigue, as well as anxiety, insomnia, and back or headaches.

Avoid this posture if you have neck pain.

How to make the half-bridge?

Start lying on your back, with arms along the body, and hands firmly to the floor.

Bend your legs by laying your feet apart from the shoulders.

Bring the heels back as close as possible to the hips.

Slightly contract the buttocks, and inhale to bring them back your sky.

Your knees, hips, and shoulders should form a line.

Breathe, letting your belly grow bigger with every breath, and retract at every exhalation.

Change the posture

To protect your neck, you can place a blanket under your shoulders.

You can accentuate the sensations by interlacing hands under your lower back, with arms outstretched, and passing your shoulders under your back.

The child's pose,
also called Bālasāna in Sanskrit,
is a very common posture to start a yoga class,
or even to recover strength during very intense classes.

Let's see together some elements to achieve it, as well as its benefits and contraindications.

How to carry out the child's posture?

To join the child's posture, you just need to kneel to the floor,
with the big toes tightly tightened, and knees from the gap of the carpet.

Then, while keeping your heels against your buttocks,
go look as far as possible with your hands,
and lay your forehead on the floor.

If this variation is too intense in your shoulders,
you can put your forearms on the floor by bending your arms,
or even bring your arms back along your body.

If your head does not touch the floor, put it on a blanket or block.

If you have pain in the ankles or feet, raise your knees with a folded blanket.

And you're there.

The benefits of child posture The child's

posture has the ability to gently stretch several parts of your body, which allows to soften them, but also reduce and prevent pain in these areas:

• The lower back.
• The hips.
• The ankles.

The tension in these areas will be released, which will also reduce your stress and fully relax.

Contraindications

However, you need to take a lot of precautions, and seek the advice of a professional
in case of injuries to the spine, knees, or even ankles.

And even avoid it completely in case of diarrhea.

Horse pose (from Mǎ Bù, 马 步) is a posture borrowed from kung fu.

The benefits of posture

It allows to develop the strength of the legs, and therefore anchoring to the ground.

How to achieve posture?

Start with the feet in a larger gap than your shoulders, and while keeping your back straight, bend your legs 90° while directing your feet and knee outwards. Slightly like you want to draw a line with your feet.

You can then bring your hands back to a prayer position.

Especially keep so much weight on both feet, and keep your knees aligned.

Change your posture

If bending your legs at 90° is not possible for you at this time, do not hesitate to bend them less.

Similarly, if you can't direct your feet completely outward, simply orient them to the maximum that is possible for you.

Child's pose with props,
also called Bālasāna in Sanskrit,
is a very common posture at the beginning of classes,
or even during to recover forces.

Let's see together how to achieve it.

How to achieve posture...?

To go into the child's posture, you just need to kneel to the floor,
with the big toes tightly tightened, and knees from the gap of the carpet.

Place your bolster between your legs.

Then, while keeping your heels against your buttocks,
go look as far as possible with your hands,
and lay your forehead on the bolster or in the air.
If this variation is too intense in your shoulders,
you can put your forearms on the floor by bending your arms,
or even bring your arms back along your body.

And you're there.

Benefits of child posture The child's

posture makes it possible to gently stretch several parts of your body:

• The lower back.
• The hips.
• The ankles.

While allowing you to release tension in these areas and reduce your stress.

Contraindications

However, you need to take a lot of precautions, and seek the advice of a professional in case of injuries to the spine, knees, or even ankles.
And even avoid it completely in case of diarrhea.

Seated forward bend, also called Paschimottanasana, literally means the posture of the deep stretching of the west.

The benefits of posture

Traditional texts claim that yoga clamp posture increases appetite, reduces obesity, and heals diseases such as insomnia, too much blood pressure, and sinusitis.

But posture makes it possible to stretch the back, shoulders, hamstrings, while calming the mind and helping to reduce stress.

It can also reduce fatigue and headaches.

Avoid doing this posture if you have asthma, or diarrhea.

How to carry out the posture of the forceps?

Start sitting with your legs tightly tightened and stretched in front of you, so that your buttocks are slightly backward, and your ankles are bent towards you.

Inhale by bringing your arms in the air to lengthen the column, and then put your hands outside your feet if you can.

At each breath, lengthen the spine, and with each exhalation, release your body on your legs.

The idea is going to be to bring the lower abdomen closer to the legs first, then the upper abdomen, then the chest, and then the head.

Changing the posture

If you can't reach the outside of your feet, simply put your hands as far as possible on your shins, or use a strap.

If you are too leaning back when sitting, feel free to put a blanket under your buttocks.

If you have problems with the back, feel free to slightly bend your legs or place a blanket wrap under the knees.

Conversely, to accentuate the posture, bring your toes back well towards you, and bring your head back well.

The crow pose, also called Bakasana in Sanskrit, is a very excellent posture for strengthening arms, shoulders, wrists, and abdominals. It also allows you to stretch the upper back.

How to achieve posture?

To achieve the crow, start crouching in Malasana, and lay your hands in front of you, with your fingers wide apart

, then put on tiptoes, and place your knees on your elbows.

Raise your first leg by bending it, and place the hollow of your knee well in your arm.

Once it is done, lean slightly forward, and raise the second leg.

Once both legs are raised, bend the goods, and bring your two big toes back into contact.

Look in front of your hands, and try to keep a calm and steady breath.

Change your posture

If the intensity is not large enough for you, feel free to place your knees as high as possible on your arms.

Conversely, if you have trouble keeping balance, you can place yoga blocks under your head.

Similarly, you can place your feet on a block to help you transition to balance.

Contraindications

Avoid this posture in case of fat or carpal tunnel syndrome.

Chaturanga is an essential posture in a yoga class, especially for greetings in the sun.

It means in Sanskrit the 4 limbs,

and it can be difficult to master

if you lack strength and bodily consciousness.

So, let's see it together.

How to achieve chaturanga?

Starting in the posture of the board, move forward a little so that the shoulders go beyond the wrists, and contract your entire body like a board.
Inhale deeply, and on exhalation, slowly descend to the floor, keeping the elbows close to the body, and above the wrists, until your shoulders are as low as your elbows.
Look a little bit in front of your hands, and keep your whole body aligned like a board.

Possible changes

If the posture is too intense for you, because you have not yet developed enough strength, feel free to put your knees on the floor. But keep the alignment of your body on the descent by bringing your knees back a little.

If the posture is not intense enough, you have two possibilities:

1. You can lift one leg during the descent.
2. Or, start both feet side by side, with your hands on the ground, and jump into the posture, landing directly with your bent arms and shoulders at the same height as the elbows.

The benefits of chaturanga

Chaturanga develops the strength of the wrists, arms (mainly triceps), abdominals, and lower back.

It also improves posture by strengthening the muscles around the spine.

Contraindications

It is not necessary to practice this posture in case of carpal tunnel syndrome, wrists, shoulders, or even elbows.

Pregnant women will descend less in this posture, only a few centimeters.

The Warrior 2 posture, or Virabhadrasana II in Sanskrit, is a posture that you will use a lot in chain-rich yoga forms.

The name of the posture contains the name Virabhadra which refers to the name of the fierce warrior described as having a thousand eyes, heads, feet, holding a thousand sticks, and wearing tiger skin.

The benefits of posture

Warrior 2 stretches legs, ankles, groin, chest and shoulders, while strengthening legs and ankles.

It stimulates the abdominal organs, and relieves back pain and sciatica.

Posture also allows you to open the hips.

How to achieve posture?

Bring a foot back, making sure to lay it flat and orient it slightly towards the front of the mat.

Bend the front leg so that the knee is above the ankle and the thigh parallel to the floor if you can.

Then stretch your arms to form a large line parallel to the floor just above your legs, and release your shoulders.

And finally, find a fixing point in front of you.

Change posture

If you have a neck ache, do not look towards your front hand, but to the side.

The posture of the bow, also called Dhanurasana in Sanskrit, bears its name because the body resembles the wood of the bow, and the arms to the rope of the bow.

It is a posture that reduces breathing problems, menstrual discomfort, constipation, but also fatigue and anxiety.

It improves posture by strengthening the muscles of the back, and stretching the entire front part of the body.

How to achieve posture?

Begin lying on your stomach, with arms along the body, and palms in the direction of the sky.

Bend your legs and bring your feet back as close as possible to your pelvis, while keeping your knees away from the hips for the duration of the posture.

Catch your ankles, and bring them back to the sky, while raising your thighs up. This will inevitably raise your head and chest.

Relax the muscles of your back, but bring your shoulders back to open your chest.

And even if breathing can be difficult with the belly on the floor in this way, continue to breathe calmly as you can.

Change the posture

If you can't catch your ankles directly, put a strap around each ankle and grab it so that your arms are stretched.

Contraindications

Avoid performing this posture if you have blood pressure problems, migraine, insomnia, or back or neck injuries.

The posture of the boat, also called Paripurna Navasana in Sanskrit, is an excellent posture for working balance, while strengthening the abs, hip flexors, and back.

It also helps reduce stress and improve digestion while stimulating the intestines, thyroid, prostate, and kidneys.

How to achieve posture?

Start sitting on the carpet, with legs stretched in front of you.

Lay your hands, apart your shoulders, just behind your hips with your forward-facing fingers, and use them to raise 45° to your bent legs while leaning slightly backwards without rounding your back.

If you can, stretch your legs, and reach out well in front of you so that they are parallel to the floor.

Slightly lower the chin, and breathe normally.

Change posture

If stretching the legs while keeping the integrity of the posture is impossible for you, then keep your legs bent, or use a strap to help you support the legs. No problem. The same applies to the arms you can keep on the ground.

Contraindications

This posture will be avoided in case of neck pain, asthma, diarrhea, headache, heart or arterial problems, insomnia, menstruation or pregnancy.