The practice of yoga dates back nearly 5,000 years. More than just a form of physical fitness, it is used to help bring the body, mind and spirit into balance. The word yoga means to yoke or unite, and implies physical and spiritual harmony. While understanding the various disciplines of yoga takes serious study, a few basic asanas, or poses, can be practiced by those at any level. Always consult a health care professional before beginning a new fitness program.
Meditation
A yoga session should always begin with several minutes of pranayama, or deep breathing, and meditation. The universal breathing technique used in most yoga classes is known as ujjayi, or ocean breath. It is made by constricting the muscles in the throat to control the flow of air. It is practiced by inhaling for four to six seconds, then exhaling for eight to 10 seconds. Ujjayi breath helps to relax the body and calm the mind.
Seated Postures
Following pranayama are floor exercises to help loosen the muscles. The first basic asana is gentle seated twist. According to the "Yoga Journal," twists help to stretch the spine and relieve tension in the lower back. The second basic floor pose is cat-cow stretch. This is practiced by kneeling on hands and knees, with the hands directly under the shoulders. Inhale and look upward, allowing the belly to drop down toward the floor. Exhale and round the back, looking toward the naval. Cow pose helps to loosen the spine and massage the internal organs.
Standing Postures
Among the top 10 yoga poses are the three standing asanas, warriors I and II, and triangle pose. The warrior poses are similar to lunges, with the arms either extended to the side or overhead. Conversely, in triangle pose the legs are straight with one arm reaching toward the floor and one toward the ceiling. The warrior poses stretch and strengthen the muscles in the thighs and calves. Triangle pose strengthens the thighs, knees, and ankles, while stretching the groin and hamstrings.
Back Bends
Back bends are an integral part of any yoga practice. They help to maintain and improve flexibility in the spine while opening the chest and improving breathing. The top two back bends used in most yoga practices are cobra and bridge pose. Cobra begins lying face down while pushing into the floor with the hands and raising the upper body off the mat. Bridge pose begins lying on the mat, facing upward with the knees bent. The hips are slowly raised up toward the sky while pressing into the mat with the hands. Back bends should be followed with a seated forward bend to release tension in the spine.
Inversions
Inversions are postures that turn the body upside down. According to "Yoga Journal," inversions help to relieve stress, tone the abdominal organs, and stimulate the endocrine system. The top inverted postures include downward-facing dog pose, shoulder stand and plow pose. In downward-facing dog pose, the body is shaped like an upside-down "V." Shoulder stand and its sister pose, plow, are performed resting on the upper back and shoulders, with the legs overhead. The hands can be placed on the floor or low back for extra support.
Relaxation
Each yoga session should end with a few minutes of total relaxation. Corpse pose is the main asana for this step. As the name implies, it is practiced by lying still, allowing the body to completely relax. This can be more challenging than it sounds, as it requires absolute stillness--like a corpse.
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