Basic Yoga Posture

As a form of exercise, yoga enhances your fitness level through increased muscular strength, endurance and flexibility. While learning the yoga exercises, or postures, you become aware of correct body alignment and how it affects your body. Improvements in skeletal alignment affect your body positively in many areas of health and fitness. The mind-body connection established with the practice of yoga postures brings a new awareness of your body not only physically, but mentally and spiritually.

History

The practice of yoga began in India about 5,000 years ago. Observations of the actions of animals led to the creation of poses, or postures for the purpose of holding positions long enough while practicing meditation. Yoga consisted of five points; exercise, breathing, relaxation, diet and meditation. For some, present day yoga focuses primarily on the postures, or physical aspect of the practice.

Function

To practice yoga poses, you must maintain a correct alignment and posture. Maintaining this posture requires your muscular, skeletal, nervous, circulatory and respiratory systems to work together. When you place your body in a correct pose, specific muscle groups contract, while opposing muscle groups relax. Correct spinal posture is crucial for proper breathing, allowing your cardiovascular system to supply your body with blood and oxygen to meet the increased demand on your body.

Features

Yoga posture is formed from the basic standing position. Starting from the bottom, your feet should evenly distribute your weight and maintain contact with the floor as if to root your feet to acquire energy and draw it into your body. Lengthening your legs activates the lower body muscles, allowing the energy to flow from your feet to your upper body. Placing your hips forward without tilting helps your spine maintain a neutral position. This neutral position lessens the strain on your spine and helps prevent back problems. Engaging your abdominal muscles will activate and strengthen your core muscles, which are the abdominal and lower back muscles. A strong core will allow you to transfer energy throughout your body. Your shoulder blades should lie flat and be pulled toward the center of your back, allowing your chest to open and your ribcage to lift. Lengthening your neck and pulling the crown of your head up will help release tension in your neck and shoulders.

Types

There are various types of yoga positions, including standing, seated, twists, balance, inversions, kneeling, prone and supine. With proper posture, poses are easier to perform and can be held for the suggested duration of five full breaths.

Effects

Other benefits of performing yoga exercises include improved spinal stability and flexibility, ease of movement and improved balance and self-awareness. The emphasis on breathing increases your lung function and capacity. Additional benefits include decreased stress, tension and risk of injury.