I’ll be honest with you—my relationship with yoga started awkwardly. The first time I tried Downward Dog, I felt like an upside-down turtle. My hamstrings screamed, my wrists wobbled, and I kept wondering how people made it look so… graceful. But I stuck with it. And over time, what began as a clumsy attempt to “be more flexible” evolved into something far deeper: a daily ritual of grounding, strength, and clarity.
So, with International Yoga Day around the corner, what better time to roll out your mat—whether you’re a total newbie or someone who practically lives in leggings—and reconnect with your body and breath?
Here’s a list of 10 yoga poses I love (and return to often), perfect for honoring both your physical strength and inner stillness.
1. Tadasana (Mountain Pose)
Let’s start simple. Tadasana is often overlooked because it looks like “just standing,” but hear me out—it’s anything but passive.
When I stand tall in Mountain Pose, feet grounded, spine lifted, palms open, it feels like my own little power stance. It’s a chance to reset, breathe deeply, and remember that sometimes, standing still is a radical act in a world that never stops moving.
Why try it?
Perfect for aligning posture, calming the mind, and beginning your practice with intention.
2. Adho Mukha Svanasana (Downward-Facing Dog)
Ah, yes, the pose I initially dreaded but now genuinely look forward to. It stretches your back, opens your shoulders, and gives your whole body a gentle wake-up call.
Pro tip: Bend your knees if your hamstrings are tight (I still do on sleepy mornings), and focus more on your spine than your heels touching the floor.
Why try it?
Great for circulation, full-body stretch, and relieving tension—especially if you’ve been glued to a screen all day.
3. Bhujangasana (Cobra Pose)
Cobra Pose is like a mini heart opener—and I often find myself instinctively moving into it after a stressful day. That gentle lift of the chest, supported by the hands, reminds me to breathe a little deeper and soften the areas I unknowingly tense up.
Why try it?
Boosts spinal flexibility, opens the chest, and can be surprisingly energizing.
4. Balasana (Child’s Pose)
If yoga were a comfort food, this would be it. I sink into Child’s Pose whenever I need a pause. It’s like a hug for your whole nervous system.
Some days, I don’t push through the full vinyasa flow—I just rest here, forehead to mat, and breathe. And that’s still yoga.
Why try it?
A gentle stretch for hips and spine, while calming the mind. A great default for rest and reflection.
5. Trikonasana (Triangle Pose)
Triangle Pose always feels expansive—like I’m literally reaching for space. It activates the legs, engages the core, and stretches the side body (which we weirdly don’t do enough).
Also, it’s one of the poses that helped me realize how lopsided my body actually was. Over time, it’s balanced me out—physically and emotionally.
Why try it?
Builds strength, opens the hips, and promotes balance in more ways than one.
6. Vrikshasana (Tree Pose)
Okay, I have a love-hate relationship with balancing poses. Some days I’m rooted and steady, and others… not so much. Tree Pose is one of the most grounding poses out there, and it teaches patience like nothing else.
Wobbling? Good. It means you’re working. Be the tree, even if you’re a shaky sapling.
Why try it?
Improves focus, balance, and posture. Plus, you look kind of elegant doing it—even when you fall out of it.
7. Setu Bandhasana (Bridge Pose)
I remember the first time I managed to lift into the Bridge without clenching my jaw or straining my neck. It felt empowering and surprisingly graceful.
This pose not only strengthens the back and glutes but also gives your heart a little lift. A gentle inversion without going full-on upside down.
Why try it?
Relieves lower back tension, opens the chest, and builds lower body strength.
8. Marjaryasana-Bitilasana (Cat-Cow Pose)
Cat-Cow is yoga’s answer to morning stiffness. I’ve been known to do this at my desk (no mat needed) on sluggish afternoons. It’s that good.
The flow between arching and rounding the spine is therapeutic, especially after long hours of sitting.
Why try it?
Increases flexibility, relieves back pain, and syncs movement with breath.
9. Ardha Matsyendrasana (Seated Spinal Twist)
This seated twist is perfect for digestion, both physical and emotional. Sounds weird, I know. But I often feel like I wring out tension and stored-up stress with every twist.
Twisting postures also encourage you to look back—literally—which can be surprisingly symbolic if you’re in a period of reflection.
Why try it?
Improves digestion, detoxifies organs, and increases spinal mobility.
10. Savasana (Corpse Pose)
Let me say it loud: Savasana is not a nap. (Though if you do drift off, no judgment—I’ve been there.)
This final pose is your reward for showing up. It’s where your body integrates all the movement, and your mind learns how to let go. I’ve cried in Savasana before—not out of sadness, but because it was the first time in a while that I’d really let myself be.
Why try it?
Reduces stress, lowers blood pressure, and fosters deep relaxation.
Final Thoughts
Yoga isn’t about being perfect. It’s not about touching your toes or balancing on your head. It’s about showing up for your body, your mind, and your breath. And especially on International Yoga Day, it’s a beautiful opportunity to reconnect with yourself.
So, whether you’re a seasoned yogi or someone who can’t remember the last time they stretched, these 10 poses are a great way to get started—or get back into the flow.
And if you fall, wobble, or feel silly doing them? Good. That means you’re human. And that’s kind of the whole point.
Happy Yoga Day.
