Yoga poses happen to be one of the most important and critical elements of any kind of yoga teacher training programmes especially for the 200 hours yoga teacher training in Goa. Yoga postures done under correct alignment and posture performance and holds immense importance.
It not only helps the students to enhance their understanding about yoga but also understand the concepts such as anatomy, breath work and the therapeutic benefits of performing the asanas in the right manner.
These important yoga asanas allow the aspiring teachers to gain strength, flexibility, learn balance and learn about the synchronisation between breath and body movements. This not only helps them develop a strong foundation for their teaching but also allows them to refine their personal practice, breathing patterns and smoothly move into transitions.
In This Guide, We Shall Explore 10 Essential Yoga Poses That Every 200 Hour YTT Students Must Know.
Tadasana – Mountain Posture
The Tadasana is one of the best Yoga Poses for Beginners. It symbolizes a mountain meaning that your body should look like a mountain while you are performing it. Your arms raised above your head aiming to touch the sky with your head held high and your balance is to be maintained on your toes with engaged core and breath work.
This posture happens to be one of the best yoga poses as well as one of the basic poses in the foundational course as it prepares the body to stretch completely, warm up for the advanced asanas.
Adho Mukha Swanasana – Downward Facing Dog
In the downward facing dog posture resembles the pose of a dog when it is stretching. Most of the yoga asanas are inspired from nature and creatures around us.
So the way a dog is able to stretch all its four limbs and spine inspires us to similarly elongate our spine and stretch our hamstrings, shoulders, neck and arms. This posture is an important posture as it also happens to be a major transition posture in sequences like the Surya Namaskar.
Phalakasana – Plank Poses
The Phalakasana or the plank is an important yen powerful posture that helps in building strength and endurance. It helps provide strength in the upper body and the core muscles the rms and the shoulders as well as the back muscles. It is a challenging transition posture which engages your entire body and helps you push yourself physically as well as mentally.
Bhujangasana – Cobra Pose
The Bhujangasana – Cobra posture is inspired from the cobra snake. So the way in which the cobra uplifts its head and upper body by curving on the spine and holding the weight on its strong core. Similarly the practitioner is supposed to gently pen their chest by slightly curving their spine and opening the shoulders and the chest muscles. It is an important posture that helps in improving alignment as well as postures and hunched back problems.
Virbhadrasana I – Warrior pose
The Virabhadrasana is an important standing posture that resembles determination, grit and strength. It is a powerful posture that helps in making the legs strong, gently opening up the hips and enhancing ones overall body balance.
Virbhadrasana II – Warrior pose
The Virbhadrasana 2 warrior pose is a similar posture to the Virabhadrasana one. This also helps in enhancing one’s awareness about their body and strengthens the lower body including the thighs hips hamstrings. It additionally is also helpful in creating focus, enhancing concentration and building stamina throughout.
Trikonasana – Triangle Pose
The Trikonasana triangle pose may look like a very simple posture but is an actually important and a tricky pose. You as a practitioner are not only required to make a triangle on your body but the magic happens when you actually enter the asana and immerse in it.
So you have to form a triangle shape by touching your fingers to your toes while raising your other arm towards the sky. The idea is to properly open up your chest muscles and relax in it while maintaining balance and stability. It is therefore one of the important yet Basic Yoga Poses for Yoga student.
Paschimottanasana – Forward Bending Pose
The Paschimottanasana forward bending posture allows the practitioner to deeply stretch their back body, shoulders and their legs. It effectively allows one to stretch their hamstrings especially the lower back. Additionally, it not only helps to gently curve the spine but also decompresses it while enhancing flexibility.
Balasana – Child’s Pose
The child’s pose happens to be an effective restorative asana. This posture is helpful in calming down the body and helping it to relax and recover. Usually people practice this asana after heavy practices or inversions such as the headstand.
It not only helps smoothens out the muscles but also helps in relaxing the back hips and the spine. This asana promotes the flow of blood to the head region while evenly distributing the circulation across the body. Therefore it is a safe resting posture during intensive yoga sessions.
Shavasana – Corpse Pose
The corpse pose is an effective and powerful asana. Usually people enjoy this posture because of its simplicity. But the truth is that you actually need this posture in your everyday practice. It helps you to gently unwind and relax not only as a part of your yoga routine. But also in your day to day lives relax your mental noise to allow yourself to calm down and let go of the stress.
How These Postures Elevate Ones Training
The 200 Hour Yoga Teacher Training in Goa, includes these asanas as an essential part of the training. These asanas happen to be a part of the foundational training. It not only prepares one to train their body movements but also helps them inculcate these asanas as a part of their training to extend their learning beyond postures.
