A few years ago, Yoga Journal did a series of articles in which they asked yoga experts for a list of what they consider to be 10 essential yoga poses. Of those lists, Jason Crandell‘s really spoke to me. I have taught a modified version of his selections in my gentle classes for a number of years and I incorporate them almost daily in my own practice. As a yin and restorative teacher, I don’t think any list of essential poses is complete without a few of those poses so I’ve added three additional poses to my recommendations to get us to a baker’s dozen.
The original list from Jason Crandell is below.
- Downward Facing Dog (Adho Mukha Svanasana)
- Low Lunge (Anjaneyasana)
- Warrior II (Virabhadrasana II)
- Triangle (Trikonasana)
- Warrior I (Virabhadrasana I)
- Handstand (Adho Mukha Vrksasana)
- Locust (Salabhasana)
- Wheel Pose (Urdvha Dhanurasana)
- Cow Face Pose (Gomukhasana)
- Legs Up the Wall (Viparita Karani)
What I teach in my gentle classes:
- Table Top with Single-Leg Extension (Bharmanasana) – I teach many students with wrist and shoulder issues who need to avoid the traditional expression of downward facing dog pose
- Low lunge (Anjaneyasana)
- Warrior II (Virabhadrasana II)
- Triangle (Trikonasana)
- Crescent Lunge (Anganeyasana) – For student with low back pain, I teach crescent lunge instead of warrior I. With the feet hip distance apart in crescent rather than the traditional heel-to-heel alignment of warrior I, the lunge is generally more accessible.
- Plank (Phalakasana) or Happy Baby (Ananda Balasana) – Nope. I don’t teach inversions like handstand and shoulderstand in a gentle class. Depending on the goals of the class, I will teach plank for strength or happy baby for an inversion.
- Locust (Salabhasana)
- Bridge Pose (Setu Bandhasana) – Bridge pose is often used as a prepatory pose for full wheel pose but is an alternative that offers a lot of the same benefits.
- Modified Cow Face Arms (Gomukhasana) – Using a strap for cow face arms makes it more accessible for most students. Additionally, I give students the option to sit in whatever leg position makes sitting with an erect spine easiest.
- Constructive Rest Pose – Some places that I teach don’t allow for use of the walls for legs up the wall pose. Constructive rest allows the spine to rest in a neutral position.
What I practice is below. I usually do a few rounds of Sun Salutation C (Surya Namaskar C) as a warm up and sometimes intersperse the a few sun salutes between poses. I usually hold each pose for 10 breaths, except the poses with time notations below.
- Downward Facing Dog (Adho Mukha Svanasana)
- Low Lunge (Anjaneyasana)
- Warrior II (Virabhadrasana II)
- Triangle (Trikonasana)
- Warrior I (Virabhadrasana I)
- Handstand (Adho Mukha Vrksasana) with the help of a FeetUp Trainer or Dolphin Pose (Ardah Pincha Mayursana ) if I’m not in my studio space
- Locust (Salabhasana)
- Wheel Pose (Urdvha Dhanurasana) with the aid of a prop or Bridge Pose (Setu Bandhasana)
- Butterfly, 5 minutes
- Cow Face Pose (Gomukhasana)
- Legs Up the Wall (Viparita Karani), 3 to 20 minutes
- Supine Twist (Supta Matsyendrasana)
- Corpse Pose (Shavasana)