The Basic Yoga Positions
Basic yoga positions are designed for beginners and work to bring all aspects of the body together in harmony. When yoga is practiced regularly, the body reaps the rewards of several benefits including:
♦ Improves your overall strength and flexibility
♦ Increases the body's energy flow and clears blockages
♦ Promoted natural healing and well-being
♦ Provides a peaceful and emotional balance
♦ Raises your level of consciousness
♦ Improves coordination and balance
♦ Promotes weight loss by raising the metabolism
♦ Promotes better concentration and mental focus
The following is a brief outline of a few basic positions in yoga. If you are a beginner, remember not to overdo it, and back off any position if you start to feel uncomfortable or experience any dizziness.
The butterfly position:
♦ Sit on the floor with back straight and bring your feet together with soles touching.
♦ Holding onto your toes, pull your heels gently toward your groin.
♦ Lean forward, keeping your back straight, as far as you can comfortably.
♦ You should feel the stretch in the groin area.
♦ Push down on your inner thigh or calves, using your elbows for leverage
♦ Use long deep breathing while doing this stretch.
♦ Hold the position for 1 to 5 minutes
Cat-Cow position:
♦ Position yourself on the floor on all fours, with your hands directly under the shoulders. Your hands should be about a shoulder width apart, and your knees should be directly under the hips.
♦ Inhale deeply and bring your head up while pushing your stomach down. Keeping your eyes open and looking upwards to give the optical nerve and the muscles of the eye a little massage.
♦ Exhale and bring your head down, with your chin towards the chest while you arch your back, similar to a cat.
♦ Start off slow, holding this position for as long as you feel comfortable. Gradually speed up the movement as you warm up. Remember to move only as fast as you feel comfortable, moving between these two positions.
Cobra position:
♦ Lie on your stomach with feet extended.
♦ Place hands near your shoulders while raising the upper body off the ground. You upper thighs should still be on the floor, and your back should be arched up.
♦ Turn your head and look upwards while slightly stretching the neck.
♦ Make sure to use long deep breathing throughout the pose.
♦ Start slow and increase your time as you feel stronger.
Basic Yoga position for balance:
♦ Position yourself on all fours, and place your hands so they are directly under the shoulders and your knees are directly under the hips.
♦ Keep your eyes open and your head up while focusing on a single object. Focusing on a single object will help maintain balance and help develop mental focus and increased concentration.
♦ At the same time, elongate your body by extending your leg straight back while your left arm is straight out in front. You toes and fingers should be extended, while the legs and arms are parallel to the floor. Make sure your leg is not angled down or up and is perfectly straight.
♦ Taking long deep breaths, elongate your body on the inhale, and exhale when you release and come back to original position.
♦ After you have done half the repetitions, you have decided on, repeat with the other arm and leg for the same amount of time. Start out holding the pose for 15 second and gradually increase up to a maximum of 5 minutes as you become stronger.