Yoga is more than a fitness routine--it is a spiritual practice that has evolved over thousands of years in India. Performing yoga poses, or asanas, requires that you harness the power of both your mind and body. Many people believe that yoga restores their balance and harmony. They find that not only does yoga practice strengthen and tone the body, it promotes inner calm and a positive outlook on life. Yoga instructors may refer to the poses by either their English or Sanskrit names.
Sitting/Easy Pose
The sitting or easy position, or sukhasna, is a useful starting position for a yoga session, serving to bring your attention to your body and your breath. Find a comfortable cross-legged position, leaving your hands resting on your knees. This pose helps loosen the muscles of the groin and hips, and strengthens your back, according to the Yoga Site.
Downward-Facing Dog
Downward-facing dog, or adho mukha svanasana, is both an energizing and calming pose, and serves to stretch the hamstrings and spine. Yoga instructors use downward-facing dog as both a resting or transitional pose, and a strengthening pose, according to Active.com. Starting on your hands and knees with your legs about hip distance apart, straighten the legs and push upwards with your arms. In this position, your body will look like an upside-down letter "V."
Plank Pose
From downward-facing dog, you can move to the plank pose by drawing the torso forward until your body is in one straight line from head to heels, supported only by your palms and toes. Be sure the wrists are directly under the shoulders. Hold this pose for 30 to 60 seconds. Plank pose strengthens the arms, wrists and spine, and also tones the core.
Mountain Pose
Mountain pose, or tadasana, is the basic standing position in yoga, involving posture, balance and awareness of your breathing. Lift and spread the toes to enhance your balance, and send your awareness to a lengthening in your legs, arms and spine. This posture is still, but active, firming the abdomen and buttocks and strengthening the thighs, knees and ankles, according to the Yoga Journal website.
Triangle Pose
The triangle pose, or trikonasana, provides a lateral stretch and tones the spine. It strengthens leg and back muscles and is thought to improve digestion. Starting in mountain pose, spread your legs slightly more than hip distance apart. Stretch your left arm up alongside the left ear, then bend your body to the right, extending the right hand down the right leg. Repeat on the other side. In a more advanced triangle pose, you extend one arm all the way to the floor and the other to the ceiling.
Corpse Pose
The corpse pose, or savasana, is a relaxing pose used as the end of a yoga session, and can be surprisingly difficult to master. Lie on your back with your feet slightly apart, arms at your side and palms facing upward. Close your eyes, bringing your awareness to your breathing as you allow each muscle in your body to release tension. Stay in this pose for at least 5 to 10 minutes for a feeling of deep calm.
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