|
Basic Postures Of Yoga
Sukhasana - Sit/Easy Position
This is the beginning position. It helps in the concentration of breathing and the body. It strengthens lower back and opens the groin and hips.
How to do it:
Sit cross-legged (shins overlapping) with hands on knees. Keep the spine straight and push the knee bones down onto the floor. Focus on your breath. Allow the knees to gently lie down. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Take 5-10 slow and deep breaths. On the next inhale, raise your arms over your head. Exhale and bring your arms down slowly. Repeat for 5-7 times.
Trikonasana - The Triangle
This stretches the spine, opens the torso, improves balance and concentration.
How to do it:
Spread your feet 3-4 feet apart with the toes drawing parallel. Turn your left foot 90° outwards and your right foot about 45° inward. Inhale and raise both arms so they're parallel to the floor. Exhale and turn your head to the left and look down your left arm towards your outstretched fingers. Ensure that your left knee is aligned with your left ankle. Take a deep breath and stretch outward to the left, tilting the left hip down and the right hip up. When you've stretched as far as you can, pivot your arms, letting your left hand reach down. Come to rest against the inside of your calf while your right arms point straight up. Turn and look up at your right hand. Breathe deeply for several breaths. Inhale and straighten up. Exhale, lower your arms. Put your hands on your hips and pivot on your heels, bringing your feet to face front. Repeat the posture on the other side.
Ardha Sarvangasana - Half Shoulder Stand
This improves thyroid functioning, strengthens abdomen, stretches upper back, improves blood circulation and induces relaxation.
How to do it:
Lie on your back and lift your legs up towards the ceiling. Place your hands on your lower back for support. Rest your elbows and lower your arms on the ground. Make sure that your weight is on your shoulders and on mid to upper back and not on your neck. Breathe deeply and hold the posture for at least 5-10 breaths increasing the posture time. To come down, slowly lower your legs keeping them very straight to workout your abdominal muscles.
Savasana - The Corpse
This relaxes and refreshes the body and mind, relieves stress and anxiety and quietens the mind.
How to do it:
The Corpse is the most important posture which is also known as the Sponge. It is deceptively as simple as Tadasana, the Mountain pose. It is usually performed at the end of a session the goal is conscious relaxation. Many people find the "conscious" part the most difficult since it is very easy to drift off to sleep while doing Savasana. Begin by lying on your back, feet slightly apart, arms at your sides with palms facing up. Close your eyes and take several slow and deep breaths. Allow your body to sink into the ground. Try focusing on a specific part of the body willing it to relax. For example, start with your feet, imagine the muscles and skin are relaxing.Let go and slowly melt into the floor. From your feet move on to your calves, thighs and so on up to your face and head. Then simply breathe and relax. Stay in the pose for at least 5-10 minutes. |
