1.
10 Highly Beneficial Basic Yoga
Poses for Beginners
The Yoga Unit - Rancho Cucamonga

2.
The Yoga Unit was established by a group of commoners, set
out with a vision of helping people to reap the numerous
benefits that yoga offers. These include higher concentration
power, increased strength, improved flexibility, enhanced
stamina, as well as reduced weight, stress, blood pressure, etc.
WHO WE ARE?

3.
WHAT WE DO?
You can also avail these advantages as we provide exclusive
yoga classes that too according to your needs and
requirements. If you haven’t started practicing yet, then you
have the option of beginning yoga in our Claremont studio.
Here are the options which you can avail from us:
Private classes
Semi­private classes
Group classes
Classes for all age groups (6 years onwards)
Teacher Training

4.
Following
are 10 basic
yoga poses
which
beginners
can perform
The Yoga Unit - Rancho Cucamonga

5.
1. Mountain Pose
How to perform – Stand with
your feet slightly apart, and
your weight evenly distributed
between them. With your
arms at the sides, start
breathing slowly & deeply.
Make sure that your neck is
aligned with your spine. You
can also raise your hands up or
join them as you focus.
Benefits – Good breathing
exercise, body posture, mental
clarity, and sense of center.

6.
2. Tree Pose
How to perform – Start with
the Mountain Pose and then
shift your weight on the left
foot. Raise your right foot and
place the sole on the left thigh
and try to balance yourself in
this position. Once you’re
balanced, you can join your
hands. Repeat with the other
side.
Benefits – Improves balance;
strengthens back, calves,
thighs, and legs.

7.
3. Warrior Pose
How to perform – Spread your feet
roughly 3­4 feet wide and turn out
your right foot about 90 degrees
while turning the left foot slightly
in. Now, extend your arms to the
sides while keeping the palms
down. Turn your upper torso
around 90 degrees to the right.
Keep the knee over the foot and do
not let it go past the toes. Focus on
your hands and maintain this pose
for as long as you can and then
repeat with the left side.
Benefits – Stretches and
strengthens your ankles and legs.

8.
4. Triangle Pose
How to perform – Start with the
Warrior Pose on the right side
but do not lunge on the knee.
Instead, touch the inner side of
the right foot with the opposite
side of your right palm. Stretch
your left hand towards the
ceiling. Now look towards your
left hand while stretching your
back. Make sure that you repeat
with the other side.
Benefits – Highly recommended
for pregnant ladies; makes
ankles, knees, and thighs
stronger and flexible; helps to
relieve back. pain.

9.
5. Bridge Pose
How to perform – Lie down and
place your arms at sides. Bend
your knees, and press your feet
against the ground while lifting
up your hips. Then place your
hands under the lower back and
use them for additional support.
Keep lifting until the hips are
parallel to the ground.
Benefits – Strengthens your
spine, chest and neck; good
warm­up for intense poses.
Note: If you’re beginning yoga in
Claremont, then make sure that
you perform these poses under
the supervision of a well­trained
professional.

10.
6. Downward
Facing Dog
How to perform – Sit on your heels
and start stretching your arms
towards the front. As you go forward,
start lowering your head. Put your
hands on the floor and start pushing
them ahead. In the meanwhile, start
raising your hips slowly and
continue this motion until your
body gets into an inverted V­like
position.
Benefits – Increases blood flow to
the brain and stretches your calves
& heels.

11.
7. Upward Facing
Dog
How to perform – Lie on the
floor with your face towards it.
Keep your hands under your
shoulder (palm downwards),
and extend your leg while
ensuring that the front end of
your feet touches the floor.
Keeping your hips tucked in,
push up. Repeat.
Benefits – Beneficial for
spine, arms, wrists, and legs.

12.
8. Child’s Pose
How to perform – Sit on
your heels and roll the torso
towards the front. Place your
forehead on the ground in
front of you and extend your
arms forward while
lowering your chest to the
knees as much as you can.
Stay in that position and just
breathe.
Benefits – Relieves neck and
back pain; stretches hips,
thighs, and ankles; also
helps in relaxing.

13.
9. Pigeon Pose
How to perform – Begin with a
push­up position. Make sure your
palms and elbows are in complete
contact with the floor. Place your left
knee on the floor and the left heel
should be next to the right hip. Now
with the help of your hands, lift your
chest up. Change sides and repeat.
Benefits – Good stretching of the
quad; opens up chest; makes
shoulders stronger.
Note: This pose requires proper
guidance and a lot of practice. If you
are beginning yoga in Claremont, you
can contact a good instructor who will
provide you the help you need.

14.
10. Chair Pose10. Chair Pose
How to perform – Stand straight
with some space between your
feet and stretch your arms
without bending the elbow. Now,
slowly start bending your knees
as you inhale. Push your pelvis
down as if you were about to sit
on a chair. Keep your hands
straight and don’t bend your
back. Continue bending the
knees and keep breathing but
make sure that the knees don’t
extend the toes.
Benefits – Strengthens leg and
arm muscles; re­energizing
effect on mind and body.

15.
Question - What is the best time for practicing yoga?
Answer - There is no perfect time for its practice. It totally depends on you, as yoga is
equally useful at all times. Beginning yoga in Claremont is easy as classes are
available at many time slots.
Question - Should I practice with an empty stomach?
Answer - Yes, because when you practice yoga, a lot of energy is consumed by the
muscles. As a result, digestion takes more time and you might feel uncomfortable.
Question - I am not flexible. Can I practice yoga?
Answer - Yes, definitely! Many people think that they cannot perform yoga postures
simply because they are not flexible. It is like thinking that you need to know how to
play piano for taking its lessons. Once you start practicing, you will become flexible
over time!
Question - Can I perform yoga even if I have a medical condition?
Answer - Yoga can be helpful in some medical conditions. It can also treat many
injuries but you should take proper medical consultation before starting yoga.
These are some basic poses, and we are sure that you must be having
some questions by now. So let’s try to clear them.