Yoga Postures

By: Stephen Nadler

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There are many different asanas or body postures in yoga. In modern times these yoga poses are associated with yoga. You can learn about yoga positions from yoga DVD, yoga video, yoga books, or by joining yoga classes. 

Things to follow while practicing yoga

1. be very kind to your body when you practice yoga
2. Do not push your self to perform yoga. Stop when your body gives you a signal to stop stretching
3. Do not expect to perform the yoga positions as shown in yoga books, or as in yoga videos
4. Follow the rules of yoga and avoid hurting your self
5. Work with a yoga teacher and Supplement your classroom instruction by using yoga books, watching yoga videos or yoga DVD
6. Practice yoga postures every day to improve them
   

There are different yoga positions. Some fundamental yoga postures are described below. 

Sukhasana

1. Also called as easy sitting position, it helps in concentrating on breathing and body. It helps you to strengthen your lower back and open groin and hips.
2. Sit with your legs crossed and keep your hands on knees. Keep your spine straight and focus on your breath.
3. Take 5-10 slow deep breaths. While inhaling, raise your arms over your head. Bring your arms down while exhaling. Repeat this process 5-7 times.
   

Dog and cat

1. It helps in increasing spine flexibility. This is a combination of two yoga poses, one flowing into the other.
2. Keep your hands in front of your shoulders and keep your legs about ahip width apart.
3. While you inhale, tilt the tail bone and pelvis up while your spine curves down. Drop your stomach low and lift your head up and stretch gently.
4. While exhaling, move into cat by reversing the spinal bend and tilting the pelvis down. Draw the spine up and pull in the chest and stomach.
5. Repeat this several times flowing smoothly from dog into cat and vice versa.
   

Mountain posture/Tadasana

1. It improves your posture, balance and self awareness.
2. Stand with your feet together, hands at sides and look forward. Raise toes, fan them open and place them on the floor.
3. Feel your heel, toes in contact with the floor. Tilt your pubic bone forward and raise your chest.
4. Raise up your head and lengthen your neck.  Lift the base of your skull towards ceiling.
5. Push into the floor and raise first your feet, calves and then thighs. Breathe and hold the posture.
6. While breathing imagine that the air is coming through the floor, rising through legs, torso and into the head. Reverse the process while exhaling.
7. Hold for 5 to 6 breaths and repeat the process.
8. On the next inhale, raise your arms over head and hold for several breaths. Lower your hands while exhaling. Repeat this 5 times.
   

Uttasana

1. It stretches legs and spine. Relaxes mind and body while resting your heart and neck.
2. Stand straight in mountain posture. Inhale and raise your arms overhead.
3. While exhaling, bend at hips, bring arms forward and touch the floor. You can bend your knees, breathe several times. Repeat 3-5 times.
4. On your last bend, hold this position for 5-6 breaths.
5. Curl upward as if you are pulling yourself one vertebra at a time.

Try doing the yoga poses scientifically. If you follow this article on yoga posturs you will definetly derive the benefits of yoga.

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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