Yoga Asanas

By: Stephen Nadler

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Yoga is a science which has been handed from teacher to disciple. Yoga which comprises of various asanas are helpful to the body in different ways. Asana is a Sanskrit word, which means postures.

Some yoga asanas are-

Surya namaskar or salutations to the sun:

Before one starts any of the yoga asana, the routine should begin with Surya namaskar or salutations to the Sun God. Surya namaskar works to provide warmth to the body for practice; promotes strength and flexibility and helps to unify the breath and the body.

Basic yoga asanas are-

Uttanasana or Basic yoga posture:

This yoga asana (standing forward bend) helps to cure back problems and gives strength to the spinal cord.

Paschimothanasana:

This asana, works by making the back body stretch. One is known to be injury free and the spine becomes limber with the help of Paschimothanasana.

Balasana or Child’s pose:

Balasana is more like a restorative practice. It helps to relax and stretch the muscles around the back, shoulder and the neck.

For Balasana one would have to follow the following steps:

1. Sit on your knees.
2. Set your knees at a distance
3. Later while extending your hands in front, keep your palms up.
4. Keep and rest your forehead on the floor, while breathing gently.

Some advanced yoga asanas are-

Dhanurasana is also called the wheel pose. This asana helps to strengthen and activate the joints which are present all over the body. This posture is considered to be quite challenging and would require extra amount of caution.

For Dhanurasana one would have to follow the following steps:

1. With your knees bent and feet flat on the floor, lie on your back.
2. Start to push down into the floor, keeping the hips off the ground
3. Later place yours hands below your shoulders and lift onto the head. Try to keep the arms straight while lifting them to a height.

Padmasana or seated yoga asana:

Padmasana is also called the lotus posture, which is performed in the seated position. Ardha Padmasana is also a part of Padmasana which is the half-lotus posture.

For Padmasana one would have to follow the following steps:

1. Stay seated on the floor
2. Taking your right foot, place it in the hip crease of the left leg.
3. Later take your left foot below the right knee and stretch your right ankle. You should try and hold the same position for around two minutes and switch thereafter with the other leg.

Savasana or the corpse posture:

Savasana or the dead mans pose, is a vital asana after finishing the other asanas. This asana helps to calm down the entire body and mind.

For Savasana one would have to follow the following steps:

1. Lie on your back keeping your feet wider than your hips.
2. While keeping the arms on the side, keep the palms face up.
3. Try to relax the entire body, close your eyes and concentrate on the breathing pattern.

Yoga asanas should be performed with harmony of the mind and body. Avoid hurting and over straining your body.

 

About the Author

Stephen Nadler is renowned yoga specialist and has been teaching yoga since 1999.  He offers integrated approach, suitable for all levels with emphasis on alignment and breath, awareness in minds and mental relaxation.  Moreover, he takes individual yoga classes for pregnant ladies.

 

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