Whether it be a yoga for beginners class or sessions for more advanced students, the Lotus Pose is considered as one of the most popular starting poses. You can't go into a yoga class immediately shifting into an advance pose; there has to be a fluid transition of movements along with breathing.
Start this pose in a seated position on a yoga mat with legs straight in front of you. Bend the knees, pull heels close to the pelvis and drop the knees wide open to the sides with soles of the feet together. Grasp the thumbs of the feet with your fingers.
Child’s pose has been adopted by other forms of exercise, and even dance, as a gentle stretch and resting pose between muscle movements. It has become so common that even Zumba instructors rarely need to explain when saying, “Now push back into Child’s pose.”
This pose is not as challenging as it appears it’s all about the balance and strength between your arms, legs, and core. It stretches the inner groin and back torso, strengthens your arms, and sharpens your focus.
This pose requires seriously flexible hamstrings (back of thighs) and glutes (butt muscles). Opening your arms to the side also means the the lower part of your core needs to work harder to keep you stable.
As if balancing upside down on two hands isn’t tricky enough, some yogis do it on one! This pose is part of the 5th and 6th series in Ashtanga, and would obviously only be suitable for anyone who can nail the regular handstand.