The foundations of an effective yoga routine: key poses to know

Whether you're a beginner or a regular practitioner, certain yoga poses are essential for laying the foundations of a balanced and lasting practice. These asanas, accessible to everyone, help strengthen the body, improve flexibility, and calm the mind. In this article, discover a complete routine built around foundational poses that support your physical and mental well-being, day after day.

1. Adho Mukha Svanasana (downward-facing dog pose)

"Adho" means "downward," "Mukha" means "face" or "muzzle," and "Svanasana" refers to the dog. It's one of the most iconic yoga poses – and for good reason: practiced regularly, it offers deep benefits, especially for the back.

Technique: Start on all fours, hands under your shoulders, knees under your hips. Engage your core and press into your hands to lift your hips toward the sky. Gradually straighten your legs while keeping your back long and straight. Picture an inverted V: hips toward the sky, spine lengthened, head relaxed between your arms. Tip for beginners: bend your knees slightly to keep your back nicely elongated.

Benefits:

• Deeply releases the spine
• Opens the entire back of the body, especially the back
• Relieves tension built up in the shoulders, trapezius, and neck.
• Encourages an axial lengthening from the crown of the head to the tailbone, helping to realign posture and soothe back pain.
  

2. Bhujangasana (little cobra pose)

To strengthen without straining: a gentle extension that activates the back muscles.

Technique: lying on your stomach, chin on the floor, hands under your shoulders, inhale and gently lift the upper chest using the strength of your back. The arms support but don't push, just as the cobra has no arms or hands.

Benefits:

• Strengthens the lower back
• Stretches the spine without compressing it
• Stimulates the digestive organs
• Reduces stress

3. Bitilasana & Marjaryasana (cat & cow pose)

A fluid movement that is extended, connected, and balanced.

Technique: Get on all fours: knees under your hips, hands under your shoulders, fingers spread, index fingers pointing forward. The back is straight to start, arms extended. As you inhale, open your chest and gently arch your lower back (cow pose). The shoulders open, the shoulder blades draw together. Hold this position for a few seconds while holding your breath. Then, as you exhale, round your back: tuck your pelvis, close your chest, bring your chin toward your chest, and look at your navel (cat pose). The head hangs low. Alternate slowly.

Benefits:

• Stretches and mobilizes the entire spine
• Releases lower back and shoulder blade tension
• Improves breathing, strengthens the breath-body connection
• Creates a strong grounding with the energy of mother earth
• Releases stress and opens the heart

4. Navasana (boat pose)

Navasana comes from the contraction of the Sanskrit word nava, meaning boat, and asana. In fact, its full name in Sanskrit is paripurna navasana. Paripurna is a Sanskrit term meaning "whole" or "complete."

Technique: Start in a seated position, legs extended in front of you. Lift your legs and torso, keeping your hands beside your knees. Keep your balance on your sit bones, engaging your abdominal muscles. Breathe deeply and steadily throughout the pose.

Benefits:

• Strengthens the abdominal muscles
• Improves balance
• Stimulates the digestive organs

5. Anjaneyasana (crescent lunge pose)

Anjaneyasana comes from the contraction of the Sanskrit word Anjaneya, name of the god Hanuman, son of Anjana, and asana, which means pose. Its full name in Sanskrit is Anjaneyasana, also known as crescent moon pose or low lunge.

Technique: Start in a lunge position, front knee bent at 90°, back knee resting almost on the ground. The top of the back foot rests on the floor. Raise your arms above your head, palms facing each other, lengthening the spine toward the sky. Keep your pelvis pointing forward, engage your abs, and breathe deeply throughout the pose.

Benefits:

• Strengthens the legs, hips, and backStretches the hip flexors and quadriceps
• Improves balance and stability
• Boosts focus and self-confidence
• Opens the heart and improves posture
• Encourages deeper, smoother breathing
• Prepares the body for more advanced poses

6. Paschimottanasana (seated forward bend)

"Paschima" literally means "west," referring to the back of the body, evoking a stretch of the entire posterior chain. "Uttana," meanwhile, denotes a deep or intense stretch. This pose therefore lengthens the entire back of the body, from the lower back down to the heels.

Technique: legs extended in front of you, lean forward from the hips, keeping your back straight. Try to reach your feet with your hands without straining.

Benefits:

• Stimulates the ovaries: helps regulate menstrual cycles
• Stretches the back and leg muscles, which can improve blood circulation to the reproductive organs.
• Relieves back tension
• Massages the abdominal organs and aids digestion

7. Virabhadrasana 2 (Warrior 2)

Virabhadrasana II comes from the contraction of the Sanskrit words Virabhadra, a powerful warrior from Hindu legend, and asana, which means pose. Commonly known as Warrior 2 pose, it is a powerful pose that can help you build strength, balance, and self-confidence.

Technique: Start standing, feet spread about one leg's length apart. Turn the back foot slightly inward and the front foot 90°, pointing forward. Bend the front knee so it's aligned above the ankle. Extend your arms out to each side, parallel to the floor, palms facing down. Look out over your front hand while keeping your core engaged and your chest upright.

Benefits:

• Strengthens the legs, hips, and core
• Improves balance and stability
• Stretches the shoulders, chest, and legs
• Builds focus and self-confidence
• Boosts stamina and posture
  
• Prepares the body for more advanced poses

8. Trikonasana (Triangle pose)

Trikonasana comes from the contraction of the Sanskrit word trikona, which means "triangle." It is known as Triangle pose, referring to the geometric shape formed by the legs and extended arm.

Technique: Stand with your feet about one meter apart. Turn the front foot 90° outward, the back foot slightly inward. Extend your arms out horizontally, parallel to the floor. Tilt your torso forward toward the front leg, resting your hand on the shin, ankle, or floor, depending on your flexibility. The opposite arm reaches toward the sky, and your gaze may follow the raised hand.

Benefits:

• Deep stretch of the hips, sides of the torso, and shoulders
• Improves spinal flexibility
• Strengthens the legs, knees, and ankles
• Builds balance and overall posture
• Opens the rib cage and breathing
• Relieves back tension and prevents lower back pain
• Stimulates the abdominal organs and digestion

9. Parivrtta Anjaneyasana (revolved crescent lunge pose)

Parivrtta Anjaneyasana comes from the contraction of parivrtta, which means "twist" in Sanskrit, and Anjaneyasana, the low lunge pose. This variation involves a rotation of the chest, adding an extra dimension of stretch and stimulation.

Technique: From the low lunge position (Anjaneyasana), bend the front knee to 90° and extend the back leg, with the knee resting on the floor or not. Turn your chest toward the side of the front leg, placing the opposite elbow outside the knee to create a twist. Hands can be joined in prayer at the center of the chest or arms extended to intensify the pose. Keep your spine long and breathe deeply.

Benefits:

• Deep stretch of the hips, shoulders, and back
• Improves spinal flexibility
• Strengthens the legs, ankles, and core
• Builds balance, stability, and focus
• Stimulates digestion and improves blood circulation
• Relieves tension in the shoulders, back, and rib cage
• Prepares the body for more advanced twisting poses

10. Vrikshasana (tree pose)

Vrikshasana comes from the contraction of the Sanskrit word vriksha, which means "tree," and asana, pose. This pose symbolizes stability and grounding.

Technique: Standing, place one foot on the opposite thigh. Hands are in prayer at the chest or raised above the head. Fix your gaze on a point in front of you to keep your balance and breathe deeply.

Benefits:

• Strengthens the legs, ankles, and core
• Improves balance and posture
• Builds focus and self-confidence

• Reduces stress and promotes grounding

11. Sarvangasana (shoulder stand pose)

Sarvangasana is the Sanskrit word for shoulder stand pose, where sarva means "all" and anga "limb": a pose beneficial for the whole body.

Technique: Lie on your back, legs raised vertically. Support your lower back with your hands, resting on your shoulders and elbows. Keep your body aligned and stable.

Benefits:

• Strengthens the back, shoulders, and neck
• Improves blood circulation and digestion
• Calms the nervous system and reduces stress

• Promotes sleep and mental clarity

12. Setu Bandha Sarvangasana (bridge pose)

Setu Bandhasana in Sanskrit means setu=bridge, bandha=bind/lock. Bridge Pose (Setubandha Sarvangasana), as its name suggests, resembles a bridge. Yoga goes beyond physical alignment, and Bridge Pose develops the concept of communication and connection with others and with one's own inner self.

This pose stabilizes and strengthens the lower back while soothing the body.

Technique: lying on your back, bend your knees, feet close to your hips. Inhale, lift your hips. Interlace your fingers under your back and press into your shoulders.

Benefits:

• Strengthens the back, glutes, and legs
• Gently lengthens the spine
• Relieves lower back pain, balances energy

13. Malasana (garland pose)

Technique: breathe deeply, stand with feet spread shoulder-width apart. Turn your feet slightly outward. Bend your knees and lower your hips toward the floor. Keep your back straight and your hips open, then place your hands on your knees or the floor to support your body. Keep your knees apart to allow your hips to open. Breathe deeply and steadily throughout the pose. Hold the pose for a few breaths.

Benefits :

• Improves blood circulation
• Stimulates the ovaries,
• Reduces stress, which can help balance hormones.
• Helps improve ovarian function and regulate menstrual cycles.

14. Uttanasana (standing forward bend)

Uttanasana comes from the Sanskrit ut (intensity) and tan (stretch), referring to a deep standing forward bend. This pose is often used to stretch the back, leg, and hip muscles, and to improve flexibility and relaxation.

Technique: Standing, feet hip-width apart, bend forward, releasing your head and arms toward the floor. Legs remain straight or slightly bent, depending on your flexibility.

Benefits:

• Stretches the back, legs, and hips
• Improves flexibility and relieves tension
• Promotes mental relaxation and reduces stress
• Stimulates blood circulation

15. Ustrasana (camel pose)

A beautiful backbend that deeply opens the spine.

Technique: Place your hands on your lower back or hips, fingers pointing down. Lengthen your torso from the base of the spine, tilting your pelvis slightly forward to stretch the lower back and open the chest. Keep your head in natural alignment with your neck. Tuck your tailbone, gently draw your shoulder blades together while releasing your shoulders back. If the pose is comfortable, you can extend your arms back, aiming to touch your heels with your fingertips. Stay here for a few breaths, focusing on chest breathing.

Benefits:

• Deeply stretches the spine
• Tones the thighs, the back, and opens the chest
• Improves breathing and stimulates the thyroid
• Expands the rib cage and deepens breathing technique
• Helps achieve a very supple back free of pain

16. Balasana (child's pose)

Balasana, or child's pose, is a pose of comfort, relaxation, and grounding, found in every yoga practice. Depending on its variations, it can also help stimulate the digestive process.

Technique: Kneel down, hips touching your heels and knees spread hip-width apart. Take a deep breath and slide your hands forward. Gently let your back lengthen, sitting back on your heels, and your belly settle onto your thighs. Your front torso should touch the floor. To intensify the pose, extend your arms far forward, fingers on the floor in an inverted cup, elbows lifted.

Benefits:

• Promotes and stimulates digestion
• Fights stress and fatigue
• Calms brain activity
• Reduces stress and anxiety, promotes relaxation, and calms the nervous system.