Yoga is much more than just a popular fitness class. With its origins in Eastern philosophy, meditation and relaxation, yoga has been used for centuries as a spiritual practice more than physical exercise, according to the University of Maryland Medical Center. Yoga is organized into a series of poses that help stretch muscles and help relax the mind. Some of the beginner "asanas," or poses, can be mastered at home.
Tadasana
The tadasana pose may look simple, but it involves getting the body ready for more complicated poses, and involves stretching and flexing the muscles to aid in relaxation and focus. To perform the tadasana, stand with your feet close together, your heels slightly apart so the toes of your two feet are touching. Hang your arms to your side with your palms facing outward. Rock your body back and forth slightly so your weight rests on your heels, then the balls of your feet, then your toes and back. Flex your upper leg muscles for several seconds, then relax. Flex your knee caps. Push your shoulder blades inward, then continue that stretch throughout your chest and lower back.
Extended Triangle
From the tadasana, you're relaxed and ready to move on to some more complicated poses, like the extended triangle. Starting in the tadasana, jump lightly or quickly step with your left foot 3 to 4 feet to the side. Bend at the waist, keeping your upper body straight, and reach with your left hand and grab your left ankle. Reach your right hand toward the ceiling. Turn your head toward the ceiling as well. Focus on deep, steady breathing as you hold this pose for 30 to 45 seconds. Repeat on the other side if you wish to stretch the other side of your body.
High Lunge
Return to the tadasana, then transition into the high lunge. Step forward with your right leg and bend at the knee. Bring your body down toward the ground, keeping your left foot planted on the floor and your left leg straight. Place your hands on the floor on either side of your right foot for support. Keep your back straight and your head up to stretch out your back. Flex your left leg muscles and the muscles in your arms. Once again, focus on deep breathing and hold this pose for 30 to 45 seconds, then return to the tadasana and repeat the high lunge, this time stepping forward with your left foot.
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