Yoga is a form of exercise that incorporates stretching and isotonic and isometric movements. Its exact origin is unclear, but as explained by yoga-central.net, there is evidence of early yoga practices in India. Yoga has gone through a steady evolution over the centuries, but its governing principles of breathing, bodily control and meditation are still present. There are numerous positions and variations used in yoga that can be performed by novices and experts alike.
Downward-Facing Dog
Adho Mukha Svanasana, or Downward Facing Dog, is a transitional pose and therefore is used many times throughout a yoga routine. With your feet pressed firmly to the ground and legs straightened, lean forward so that your hands are touching the ground and gradually walk the hands out in front of you. Your hips should make less than a 90-degree angle. This pose stretches the hamstrings, shoulders, calves, feet, lower back and arms and increases circulation to the neck and head.
Child's Pose
Also known as Balasana, Child's Pose is a basic pose that imitates the resting pose of an infant. It is often used as a resting and recovering pose; if you are participating in a yoga class and need to catch your breath or take a momentary break, you can do this pose while focusing on your breathing. Kneel on the floor, resting the belly between the thighs and resting the forehead on the floor. Child's Pose stretches the hips, legs and lower back and helps reduce stress and fatigue.
Lotus
The Lotus Pose, or Padmasana, is one of the most well-known poses in yoga. It is a seated pose used for meditation and to stretch the hips. Sit with both legs crossed and bring the ankle of each leg up to rest in the crease of the opposite hip. For example, the right ankle should rest in the crease of the left hip. The hands can rest on the thighs or on the ground. Your back should be straight and your stomach muscles should be pulled in toward the spine. Hold for a minute or longer, then repeat the pose, switching the position of the upper and lower leg.
Eagle Pose
Garudasana is also known as the Eagle Pose. This pose may be more of a challenge to yoga novices. It incorporates balance and muscle strength and control. Stand, center yourself firmly, then place the right thigh over the left thigh and hook the right ankle around the left calf. Cross the left arm over the right arm and raise the arms, palms touching. Hold for 5 to 10 seconds, then switch legs and feet.
Warrior
Virabhadrasana is a standing pose, more commonly known as the Warrior pose. Begin by placing your left foot forward, making a 90-degree angle at the knee, both feet remaining flat on the floor. Then bring both arms and palms together, pointing the hands toward the sky and then looking up at the hands. After holding this position for several deep breaths, switch sides. This pose focuses on strengthening the leg muscles, improving balance, stretching the chest, arms and shoulders and opening up the rib cage and lungs.
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