Whether you are just starting out or you have been practicing for a while, a committed yoga practice begins with some foundational concepts and practices. This post will give you a place to start your yoga journey or how to find deeper roots in your current practice. Then, when you’re ready to get started, we invite you to join us for our Embrace Foundations 20-Day Trial Membership.

The 8 Limbs of Yoga

Did you know the physical postures are only one limb in the 8 Limb Path of Yoga? The 8 limbs work together to create a holistic, unified experience. These 8 limbs were established by the sage Patanjali and include:

1. Yamas (5 Ethical Virtues: Non-Violence, Truthfulness, Non-Stealing, Moderation, Non-Attachment)

2. Niyamas (5 Personal Observances: Clarity, Contentment, Discipline, Self-Study, Surrender)

3. Asana (Physical Postures)

4. Pranayama (Breathwork)

5. Pratyahara (Turning Inward)

6. Dharana (Concentration)

7. Dhyana (Meditative Absorption)

8. Samadhi (Oneness, Union, Bliss)

These 8 limbs are designed to guide the practitioner to yoga’s greater purposes of achieving inner peace, greater harmony and good health.

Foundational Poses + Sequences

When you begin yoga, its can be intimidating to take a class without knowing what to expect. A great place to start is with Sun Salutations. Sun Salutations (or in Sanskrit: Surya Namaskar) are flow sequences designed to move the whole body. They build heat and help connect breath to movement. You’ll see these a lot in flow classes like Vinyasa or Hatha.

Within the Sun Salutations are postures you will likely encounter in most classes. These include poses like Mountain Pose, Down Dog, Plank, Chaturanga, Cobra, Upward Facing Dog, Forward Fold. Other common poses include Warrior I, II and III, Wide Leg Forward Fold, Cat / Cow, Tree Pose, Lizard Pose, Triangle and twists.

Expect to explore Corpse Pose (or more commonly referred to in Sanskrit: Savasana) toward the end of every class. As we lie in Savasana, we absorb the benefits of the practice, allow ourselves to release, and seal the practice in so we can carry it with us off the mat.

The PALM + PINE Digital Studio is a great resource for tutorials of these sequences and poses.

Practicing in a studio

When you’re ready, practicing with others in a studio or with a gathering of like-minded friends brings a whole new dimension to your practice. Sangha is the Sanskrit word that means “community” and can bring your practice great benefits:

1. Accountability: We’re all more likely to do show up when we do it with others.

2. Friendship: The people you’ll meet next to you on the mat will share a passion for this beautiful practice.

3. Assistance: The teachers at a yoga studio can help you understand your own body mechanics and help keep you safe through your yoga journey.

4. Resources: Your yoga studio and fellow students can connect you with additional resources to grow your practice.

5. Energy: The energy created in a room full of diverse bodies synchronized in movement is a feeling that can’t be described! Head to a class to experience it for yourself.

Still unsure? Sign up for a One-On-One with a yoga instructor where you can learn the foundations with a dedicated teacher. Learn how to personalize your practice through props and pose modifications.

Begin Where You Are

Begin where you are is a common phrase in yoga. It means you don’t need to get anywhere before you start your practice. Wherever you are at in this moment, yoga will meet you there.

Practice Yoga Foundations with PALM + PINE

We invite you to check out our Embrace Foundations 20-Day Trial Membership. In this program, we’ll break down all the basics and help you become confident and empowered in your practice through email support, classes, and journal prompts.