Since ancient India, Yoga has been around, making a difference in the wellbeing of humans. Many studies have proven that regular yoga practice can improve your physical, mental, and spiritual health and also maintains body flexibility, fitness, balance, muscular strength, and spinal mobility.
We have chosen some basic and useful yoga poses. These poses can work well for everyone from beginners to the experts.
“Downward facing dog.”
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang.
1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.
2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.
3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.
4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.
1. Take a moment to feel both your feet root into the floor with your weight distributed equally on all four corners of each foot.
2. Begin to shift your weight into your right foot, lifting your left foot off the floor. Keep your right leg straight but don’t lock the knee.
3. Bend your left knee and bring the sole of your left foot high onto your inner right thigh.
4. Press your foot into your thigh and your thigh back into your foot with equal pressure. This will help you keep both hips squared toward the front so your right hip doesn’t jut out.
5. Focus your gaze on something that doesn’t move to help you keep your balance. Take 5 to 10 breaths, then lower your left foot to the floor and do the other side.
1. From a standing position step your left foot back about 3.5 to 4 feet. Turn your left foot to a 45 degree angle and point your right foot directly forward.
2. Bend your front knee until your thigh is parallel to the floor (or higher). Keep your front knee directly above your ankle and not in front. Keep your back leg straight.
3. Reach your arms up over your head towards the ceiling. You can either bring your palms to touch over your head, or keep your hands shoulder distance apart with your palms facing inward.
4. Square your chest towards the front of your mat and continue to square the front of your pelvis forward without tilting your hips or lifting your back heal off the floor. Be sure to ground the outer edge of your back foot down so you don’t collapse into your arch.
5. Lift your chest as you lunge into your front knee. You can look forward or slightly upward.
Hold for several breaths. To release, step forward to a standing position and bring your arms down by your sides. Repeat on the other side.
1. Lie on your belly, with the chin on the floor, palms flat on the floor under the shoulders and legs together.
2. Pull up the knee caps, squeeze the thighs and buttocks, and press the pelvic bone down into the floor.
3. Without using the arms, inhale and lift the head and chest off of the floor, keeping the neck in line with the spine.
4. With the elbows close to your sides, press down into the palms and use the arms to lift you up even higher. Drop the shoulders down and back and press the chest forward.
While these poses are considered rather simple, listen to your body and modify them as needed. Never force your body, just allow it to let you know when it is ready to move forward.