Yoga Poses for Poise and Grace

Yoga Poses for Poise and Grace

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There is a lot to learn from mindfulness and yoga, which is why in this article of Yoga for Poise and Grace, we will provide a piece of in-depth information regarding all the yoga poses for beginners.

During the first part of the information we ask all of you to learn new poses/asanas and simply to focus on perfecting your recently learned yoga poses.

Then in the second part of each session, we have set a routine, or sequence of the poses to be repeated in a single flowing movement (Which we often cover in the conclusions). So as you move through the asanas in each routine, remember to turn your thoughts inwards, setting the cares of daily life aside and feel the rhythm of every breath without being judgmental.

To start to quieten your mind, focus on your body and then on your breathing, and perform each of the yoga poses with a gentle rhythm and purposeful grace. As the days go by, you will notice that you have begun to carry this positive attitude into other areas of your life, gradually acquiring more grace and poise in your movements and body posture.

(Also Read: Suffering from Insomnia? Follow these Yoga Poses for Better Sleep)

Poses for Poise and Grace

Yoga Pose #1: side bend

This hip stretch side bend yoga pose works as a great warm-up workout/exercise. By practicing this pose try to increase your bend with each exercise session to each side a little more than a day before.


  • This pose strengthens the spine
  • Targets “love handles”
  • Tones both of the arms


  1. Start by sand in the Mountain Pose, both hands by your sides. Then accordingly jump, or step, your feet to about two feet apart and inhale as you gracefully raise your arms. Clasp both of your hands above your head, hugging your head with your biceps. Always keep your index fingers straight in a “steeple” position.
  2. Exhale and then bend slowly to the right, always ensuring you don’t lean forwards or backward. Hold for a count of 10, breathing in position, then exhale to center. Repeat the same process as per the instructions on the other side.

Yoga Pose #2: triangle pose

The Triangle Yoga Pose, or Trikonasana, is a powerful asana that often tones the whole body and accordingly builds strength and stamina. We will begin today with a gentle version so that beginners can easily adopt and practice.


  • It helps Elongates & strengthens one’s spine
  • It also tones one’s legs
  • Stimulates liver, spleen & kidneys
  • Builds strength & determination


  1. Start by standing in the Mountain Pose, both of the palms pressed together in front of your chest.
  2. Step both of your feet about 2–3 feet apart from each other. Inhale as you raise both of your arms to the shoulder level, both facing downwards.
  3. Then accordingly, turn your right foot and leg out to the side to 90 degrees. And then turn your left foot slightly towards your right heel.
  4. Place your left hand on your hip. And then Exhale as you slide your right arm down your right leg as far as it will go without straining or putting too much pressure on it. Always keep your chest open. Hold for about 3–5 breaths. And then accordingly repeat the same routine on both sides.

Yoga Pose #3: standing forward bend

With this article, we return to this intensive yoga pose or stretch again. Without too much straining, try to bring your nose a little closer to both of your knees than you did in your previous workout.


  • It strengthens back the muscles
  • It also stretches the hamstrings
  • Tones one’s digestive organs
  • It can also relieve headaches


  1. Start by standing in the Mountain Pose, with both of your feet just slightly apart.
  2. Then inhale as you raise both of your arms parallel above your head, both palms facing inwards.
  3. Then accordingly exhale as you fold forward from the hips. Grasp both of your elbows, and bring your nose as close to your knees as long as it is comfortable to do so. You may also bend both of your knees slightly if the stretch is too intense. And then accordingly, hold for a count of 20, breathing in position.
  4. To release from the pose, place both of your hands on your hips, and then exhale as you slowly raise your upper body to the standing position.

Yoga Pose #4: Warrior II

Warrior II, or also known as Virabhadrasana II, is a gentle lunge workout that opens the chest, shoulders, and hips and also tones the legs.


  • This pose helps in strengthening the hips
  • It often tones both the legs
  • Opens & strengthens chest & shoulders
  • Tones the abdomen


  1. Start by standing in the Mountain Pose, both of the palms pressed together in front of your chest.
  2. Then accordingly step both of your feet widely apart and place both of your hands on your hips.
  3. Then accordingly turn your left foot out 90 degrees. The heel of your left foot should always line up with the arch of your right foot.
  4. Extend both of your arms out parallel to the floor and then bend your left knee. Ideally, your thigh should be parallel to the floor, and then your left knee should be stacked over the left ankle.
  5. Turn to look along your left arm. The hand then accordingly holds for the count of 10, breathing in position.
  6. Accordingly, repeat the same process on each side.

Yoga Pose #5: neck stretch

This yoga pose is considered great to relieve one’s stiffness in the neck and shoulders.


  • It releases the tension in the neck & shoulders
  • It also relieves headaches
  • This yoga pose often promotes relaxation


  1. Start by sitting on the floor, both of the legs drawn up in the Half Lotus or Lotus position, or simply crossed.
  2. Keep the spine straight, and then drop your head gently forwards so that your chin is resting on your chest area.
  3. Then accordingly roll your head to the right, taking your right ear down and pressing it towards your right shoulder.
  4. Roll your chin to your chest again and then take your left ear and press it to your left shoulder. Repeat the same process about 3–5 times.
  5. Drop your chin to your chest and then lift your head, to release the tension from your neck. Then accordingly repeat this process about 3–5 times.

Note: Don’t roll your head in a full circle as this will put unnecessary strain on your spine and the nervous system as well.

Yoga Pose #6: bound angle pose

This yoga pose or a stretch, popularly known in Sanskrit as the Baddha Konasana, opens one’s hips and lengthens the muscles in the inner thighs.


  • Benefits the urinary & reproductive organs
  • Helps in relieving the menstrual discomfort
  • Stretches both of the thighs
  • Relieves the mild depression


  1. Sit with both of your legs extended in front of you, and both hands resting on the floor behind. Then gently bend both of your knees and press the soles of your feet together.
  2. Bring both of your hands to the front and then clasp your feet.
  3. Exhale and then gently ease your knees down towards the floor. Your hips then accordingly will open while you lengthen your spine.
  4. To release from this yoga pose, raise your knees to your chest and then accordingly slide your hands up to the knees.  

Note:  Do not practice this yoga pose if you have the following problems: groin, hip, or knee concerns.


After you have learned all the poses for today, start by performing them all in a flowing dancelike sequence continuously. Then begin practicing the Bound Angle Yoga Pose just once at the end of your routine.

  • SIDE BEND: Repeat 3 times
  • TRIANGLE POSE: Repeat 3 times
  • STANDING FORWARD BEND: Repeat three times
  • WARRIOR II: Repeat 3 times
  • NECK STRETCH: Repeat 3 times
  • BOUND ANGLE POSE: Repeat 5 times

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