10 Essential Postures

About our 10 Essential Postures Online Course

In this 10 Essential Postures online yoga class, we’ve cut through the clutter and highlighted the 10 most essential and transformative yoga poses we know of. These 10 essential poses are powerful. They can be practiced safely, and there’s a version of each that’s appropriate for any body type and skill level.

After taking this course, you’ll be in better touch with your body, and you’ll know how to control your nervous system, how to communicate with loving intention, and how to find strength and ease through a home yoga practice. These 10 yoga poses will also help improve your respiration, balance, confidence, and circulation. In this course, you’ll find versions of each posture to suit your body’s current needs. You’ll also learn how to modify yoga poses with confidence when your needs change.

10 Essential Postures format

For each posture, we’ll consider:

  1. Contraindications and modifications to avoid injury
  2. How to wake-up and warm-up the parts of the body that the posture will stimulate
  3. Ideal alignment of bones
  4. Direction for energy and intention

Please pay attention to this process in order to see how it works! Here’s a form that you can use to track your progress: click to download. These poses will grow and change as you do. Bring your curiosity, respect, humor, and patience to the practice and you will find lifelong companionship, support, and insight with them. If you have specific questions or concerns, ask an experienced teacher or request a consultation.

These wonderful postures and the way that you practice them should look different at different times of the day, month, and year. Our seasonal courses provide additional information and support for this process.

In addition to the postures, we encourage you to practice applying a yoga mindset. This includes awareness of and respect for the interconnectedness of all beings and all aspects of being. That means what we think effects what we do. Who you are effects who I am.

The Yamas and Niyamas are the first and second of the Eight Limbs of Yoga. Posture is the third. You can learn more about the Eight Limbs of Yoga in our free video series. Most important is the first Yama: ahimsa, non-harming. To have a yogic mindset is to have the intention to not cause harm.


10 Essential Postures

by Margi Clifford


Please contact us if you have any questions. We will do our best to help you.