The history of yoga dates back more than 3,000 years. The practice has many benefits: flexibility, strength, relaxation, improved mind-body connection. Most yoga practices consist of a series of poses or positions and emphasize concentrating on breathing. In many forms of yoga, poses flow naturally from one movement to the other; but in other cases, the poses are performed individually. While there are hundreds of different yoga poses, here are a few examples.
Balancing Table
This back-strengthening exercise also improves balance. Start on hands and knees. As you inhale, lift your right leg straight out behind you. At the same time, lift your left arm up straight out in front of you, until both arm and leg are parallel to the floor. Point your fingers and toes towards the opposite walls. Hold the position for several breaths, then exhale and return to the starting position. Switch sides and repeat.
Belly Twist
Twisting poses open the spine and are good for the hips and shoulders. There are many variations of the spinal twist, but the Belly Twist is a good one for beginners. Lie on the ground on your back in a "T" position, palms facing down. Inhale and pull your knees toward your chest. As you breathe out, let your knees fall to the left. Turn your head to the right. Try not to let your shoulders come off the ground. Hold for several breaths, then return to the starting position. Start the sequence again, but this time drop your knees to the right side.
Boat
The Boat pose challenges the abs. Begin seated with your legs out in front of you. Place your hands slightly behind you, palms on the floor and fingers forward, then lean back. As you breathe out, bring your legs up to a 45-degree angle. Point your toes and straighten your legs as much as you comfortably can. Lift your hands off the ground and reach forward toward your legs. Keep your arms parallel to the ground if possible, so that you're balancing on your butt. If this is too advanced to start, rest your hands on the floor. Hold for several breaths, and release.
Warrior I
The warrior poses build strength in the legs and buttocks. For Warrior I, start with your feet together, toes touching. Imagine lifting the crown of your head toward the ceiling, and relax your arms down next to your body. Many standing poses begin in this position, also known as Mountain pose. Step your feet out to the sides, about four feet apart, facing forward. Point your left foot about 90 degrees, toward the left wall, then turn your torso in that direction. Shift your right foot about 45 degrees to the left. Lean into your left knee, bending forward and keeping your right leg stretched behind you. Lower until your thigh is nearly parallel to the ground, but don't let your knee go past your ankle. Reach your hands toward the ceiling, with fingers pointing up and palms facing inward. Hold for five to 15 breaths. Return to the starting position, then repeat on the other side.
Corpse
Most yoga practices end with a deep relaxation known as Savasana or "corpse" pose. If you haven't let go of your stress yet, now is the time. Lie down on the floor, flat on your back, in a comfortable position. Your arms should be at your side, palms facing up. Close your eyes. Concentrate on your breathing, and clear your mind. Some people like to go through a progressive relaxation, clenching and then relaxing each body part. Others like to visualize a relaxing image. Still others concentrate on a mantra, such as "peace."
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