For yoga teachers, it's simple asanas that lighten the load

From tadasana to shavasana, yoga teachers pick the poses that make them feel their best

- Shrenik Avlani

Basics matter in yoga. As a testament to this truth, yoga teachers vote for foundational poses.

Whether it is tadasana for alignment or shavasana for deep relaxation, each is part of the core set of poses for everyday practice. In this list, six yoga instructors pick their favourites, and explain the benefits as well as share tips to do them well.

Anshuka Parwani
founder, Anshuka Yoga, Mumbai

● Favourite asana: Shavasana
Also called the corpse pose, it’s performed at the end of a session. It involves lying down on your back which seems simple but isn’t. It’s one of the most powerful and transformative poses in yoga because we are constantly in a rush and over-stimulated. Shavasana teaches the art of stillness. It teaches you to surrender. It’s conscious relaxation which allows the body to absorb the benefits of the practice while calming the nervous system. It helps to quieten the mind. For me, Shavasana acts like a reminder that healing and growth can happen in stillness and moments of pause.

● Benefits: There are so many benefits: physical, mental, emotional and spiritual as well. It deeply relaxes the body, activates the parasympathetic nervous system, helps reduce stress, anxiety and fatigue. It lowers your heart rate and helps enhance breath awareness. It helps you to recover, leads to mental clarity and emotional balance. Practicing 10-15 minutes of Shavasana can be deeply restorative.

● Perfect the asana: Lie down comfortably with your legs relaxed and your arms away from the body, palms facing the ceiling and let the feet just naturally fall outward. Soften your jaw, your facial muscles, your shoulders and try to avoid fidgeting. Stay present. You can use props like bolsters or cushions under your knees or a cushion to make yourself comfortable.

Saurabh Bothra
Yoga instructor (level 2) from Yoga Certification Board and co-founder, Habuild, Bengaluru