The six mother poses

The six mother poses of Yoga are the main asanas that collect the inspiring principles of the rest of the asanas, which are variants of one of them or a combination of two or more.

The six mother poses are:

Padmasana (padma = lotus)

The first mother pose. Seated upward stretch. As the mother posture of the alignment of all seated postures, it is the most beneficial for concentrating and meditating.


Sitting on the floor, bend the right knee placing the foot at the root of the left thigh, so that the heel is located next to the navel, do the same with the left foot, the soles of the feet should be located upwards.

The back should remain upright throughout its length, arms outstretched with the hands above the knees in Chin Mudra (palm up with index finger and thumb in contact by the pads, rest of fingers outstretched) or with the hands in the center where legs are crossed by placing one hand on top of the other in Dhyana Mudra.


Physically it is very indicated to heal stiff knees and ankles, it also tones the lumbar region, spine, abdomen and abdominal organs by facilitating blood circulation.

It is one of the most relaxing postures when you have a good practice, the body rests without sinking, the crossed legs and aligned back keep the mind alert and attentive, ideal for the practice of Pranayama (breathing), Dharana (concentration) and Dhyana ( meditation).


To avoid interference from magnetic waves and vibrations from the earth, it is recommended not to sit on the ground directly, but on a Yoga mat or a woolen blanket. The position of the legs should be alternated to work them equally. Rubbing olive oil on your knees may help.

Beginners will find the full lotus pose very difficult to perform due to the lack of flexibility in the knees and hips, and the difficulty in keeping the lower back upright. It is recommended to start with the simpler versions mentioned below and as you improve in practice go to the more advanced variants.

The main variants are, from easier to more advanced:

Egyptian Pose: sitting on a chair, with crossed feet or parallel legs.

Sukhasana or easy pose: just cross one ankle over the other.

Vajrasana or beam pose: sitting on legs, glutes on heels. Very suitable for short meditations and also for people who have difficulty crossing their legs.

Virasana or hero position: variant of the previous position with the feet on the sides of the buttocks, insteps on the floor and knees together.

Sidhasana or Adept’s Pose: cross the legs, place the right heel to press on the perineum, traditionally the left foot rests on the inner part of the right thigh or is hidden behind the back of the right knee.

Paschimotanasa (paschima = west)

The second mother pose. Forward stretch of the back, where we have the energy channels. It is the mother position that guides all forward push-ups. As a western body stretch, it lengthens the entire back of the body from head to heels.


Sitting on the floor, with your legs straight and straight forward, stretch your arms and catch the toes with the fingers of victory (index and middle), inhaling, stretch the spine trying not to close the chest, stretching from the small of the back and stretching the arms from the shoulders. Then, when exhaling, bend and separate the elbows using them as levers, pulling the trunk forward and resting the forehead on the knees. Then let both elbows rest on the ground on both sides of the legs, stretching the neck and trunk, touching the knees first with the nose and then with the lips.

To advance in the posture if the previous variant is already comfortable, grasp the soles of your feet with your hands, resting your chin on your knees, more advanced will be by interlocking your fingers across the soles of your feet and placing your chin on the feet. shins and more advanced holding the opposite wrist with one hand. The back of the legs should be in firm contact with the ground.

Drishti: gaze directed at the base of the spine with the eyes closed.


Prepares the body for more advanced postures such as Kurmasana and Yoganidrasana, tones the abdominal organs and keeps them active, tones the kidneys, rejuvenates the entire spine and improves digestion. It also provides a beneficial restorative massage to the heart, spine and abdominal organs and rests the mind, by stretching the pelvic region there is a great supply of oxygenated blood, stimulates Muladhara Chakra increasing vitality, cures impotence and favors greater control of the sexuality.


Beginners will find it difficult to reach the feet with their hands as well as to keep the entire spine straight and straight without bending, in these cases the variant can be used with the knees slightly bent, sticking the abdomen to the thighs and slowly stretching the knees to the limit where the legs begin to separate from the trunk. Another possibility is with the knees stretched to use a tape that would pass behind the soles of the feet, taking it by the ends with the hands.

Bhujangasana (bhujanga = cobra)

The third mother pose.Lying face down on the ground, the trunk rises, throwing its head back like a cobra about to attack. It is the mother position that guides all the back bends.


Lying on the floor face down, extend legs keeping the feet together, knees stretched and insteps and toes stretched and pointing backwards, place the palms of the hands on both sides of the pelvic region, inhaling press the floor with the palms of the hands raising the trunk keeping the pubis in contact with the ground and keeping the weight on the legs and palms of the hands contracting anus and buttocks.

Dristhi: head to ceiling.


Opens the chest, increases flexibility and tones the spine, relieves back pain, it is very healthy for spinal injuries, in cases of mild disc herniation it helps to return the disc to its correct position, it is also very healthy for the kidneys and internal organs and a good remedy for insomnia.


To be able to perform this asana correctly, it is convenient to previously and correctly perform Sukha Bhujangasana (easy cobra) palms of the hands down under the shoulders, inhaling, raise the head, eyes up, shoulders back and down, there should be no weight just on the hands, legs straight as in the full pose.

Sirshasana (sirsa = head)

The fourth mother pose. Investment over the head. Ancient books consider it the king of all asanas.


Kneel on the mat holding each arm with the opposite hand just below the shoulders, support the elbows and support the forearms. Interlace the fingers of the hands creating a bowl with the palms where the crown will rest making a wedge, then support the top of the head on the floor bringing the knees towards the head, lift the knees off the ground bringing the toes to the head, when the spine is perpendicular to the floor and the weight on the head, slowly lift the feet and legs off the ground with the knees bent, when the knees are aligned with the spine fully stretch the legs and keep the whole body perpendicular to the ground, to go down follow the reverse order. Advanced learners can move up and down the pose with their legs straight. It should be exhaled when doing and undoing the pose.

Dristhi: frown with eyes closed.


Serenity, confidence and physical and mental balance as new and oxygenated blood circulates through the brain cells, rejuvenating them; It also oxygenates and nourishes the pituitary and pineal glands, stimulating mental abilities, favors the heart, health, vitality and strength of thought, ideas become clearer, it is ideal against insomnia, memory loss, constipation, colds and halitosis by making the lungs more resistant, it is an asana that helps keep the body warm and provides a significant increase in hemoglobin in the blood.


The beginner can start this asana with the help of a partner or next to the wall not too far from the head (5 to 7 cm). At first the weight on the head will be uncomfortable, therefore it is advisable to put a folded yoga mat or blanket. If you lose your balance and fall, you must loosen any tension and loosen the link of the hands to be able to fall round by bending the knees. It is not an appropriate asana for beginners with high or low blood pressure.

Sarvangasana (sarva = all, anga = limbs)

The fifth mother pose. Investment on the shoulders, the great masters have called it the mother of postures.


Lying on your back on the mat with legs outstretched, arms stretched out to the sides of the trunk with the palms down, exhaling, bend the knees to the chest, lift the hips off the floor and support the hands on the lumbar by bending the elbows parallel, raise the trunk until chest touches chin. Only the back of the head and neck should touch the ground, the weight should be on the shoulders and on the back of the arms up to the elbows, then stretch the legs with the toes pointing up and hold.

Dristhi: frown with eyes closed.


It keeps the body young and healthy, being one of the postures that can provide the most benefits. The blood from the legs goes to the heart and head, increases and balances mental abilities, favors the endocrine system and all glands, is a panacea for all ailments, we especially benefit the thyroid and parathyroid glands, it is very beneficial for asthma , bronchitis, colds, constipation, epilepsy, anemia, menstruation disorders and nasal disorders. Calms nerves, insomnia and headaches, like all digestive and intestinal problems.


Beginners can keep the legs with the knees bent if they feel tension in the thighs, it will also help them in their first investments not to raise the legs too much, keeping them at 90º with respect to the ground.

Ardha Matsyendrasana (ardha = half, matsyendra = lord of the fishes)

The sixth mother pose. Spiral rotation of the spine. It is the mother position that guides all the twists of the spine.


Sitting on the floor, bend left knee bringing the heel to the side of the right hip. Bend the right leg over, leaving the sole of the foot fully resting on the ground, the right ankle next to the left knee, supporting the two buttocks well on the ground, turn the trunk 90º to the right, bringing the left armpit over the right knee, leaving no space between the knee and the armpit, and stretching the left arm from the shoulder, encircle the right knee, bend the left elbow and place the left wrist on the back at the level of the waist. Then bring the right arm back from the shoulder bending the elbow and hold the right hand with the left hand on the back at the waist, turn the head to the right completely and remain motionless. Undo and switch sides.

Drishti: over the back shoulder.


We always start on the right side, it makes a very beneficial massage for the abdominal organs, liver, spleen and all the internal organs, especially the colon is stimulated by the pressure of the elevated thigh, it prevents the dilation of the prostate and bladder and intensely benefits the spine by rotating each and every one of the vertebrae, making back pain, hip and shoulder pain disappear. The neck muscles are strengthened, it helps to decrease the size of the abdomen, it also benefits the intestine and the entire body system that is connected to the spine.


For beginners, it is advisable to start with simpler variants with the leg that is on the ground straight, leaving one hand behind the back and the other holding the opposite knee.

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