Yoga is a philosophical practice that stems from Ayurveda, the ancient system of medicine from India. There are hundreds of asanas (postures) designed to help balance the body's energy. When practiced regularly, yoga may help relieve stress, pain and fatigue and help regain strength. Although yoga actually involves meditation, proper diet, right living and personal study in addition to asana practice; you can incorporate the basic poses into just about any lifestyle.
Greet The Sun
Yoga practitioners of all disciplines learn a basic routine, called Surya-namaskar, or "sun salutation." It is a series of 12 postures designed to wake up the body and kindle one's energy at the start of each day. These postures may be modified to accommodate all fitness levels.
To begin, stand with the feet together and hands together in a prayer position over the heart. Inhale deeply, reaching overhead, then exhale and fold forward, reaching for the floor. Inhale, stepping back with the right foot into a lunge, and look upward. Exhale, stepping both feet back together into a plank position. Hold your breath while lowering slowly onto the mat. Inhale, pressing up into the hands while looking upward like a cobra. Exhale, and press the hips upward and drop the head down, making an inverted "V" shape with the body. Inhale, stepping the right foot forward between the hands, lunging on the left. Exhale and step both feet together, dropping your head down into a standing forward bend. Inhale, standing up and reach up overhead, lengthening the spine. Exhale and bring the hands back into a prayer position.
Build Strength
The standing poses help to build strength and develop balance. These postures may be practiced standing next to a chair for support if necessary.
Virabhadrasana, or warrior pose, is a variation of the lunge. Begin by stepping the feet far apart. Turn the right toe out, and the left toe in, facing the right. Inhale and raise both arms overhead, bringing the hands together. Exhale, and bend the right knee, sinking toward the floor. Hold for several breaths, then repeat the lunge on the left leg.
Utkatasana, or chair pose, builds strength in the arms and legs. Begin standing with the feet hip width apart. Inhale, raising the arms overhead, palms together. Exhale, and sink into the hips, bending the knees slightly, while extending the tailbone backward. Breathe deeply and hold for several breaths.
Increase Flexibility
Utthita Trikonasana, or triangle pose, helps to open the hips and shoulders, and stretch the hamstring muscles. Begin by stepping the feet far apart. Turn the right toe outward. Inhale, and raise the arms up parallel with the floor. Exhale, and bend over the right leg, reaching for the floor with the right arm. If that is too difficult, try using a chair for support. Hold the stretch for several breaths while extending the left arm up toward the ceiling. Turn and look upward, breathing deeply for several seconds. Inhale and come up, then repeat the stretch on the left leg.
Paschimottanasana, or seated forward bend, is a deep stretch for the hamstring. It is important to let go in this pose, and breathe deeply to release tension. Begin sitting upright on the floor, legs together and stretched out in front of the body. Inhale, and reach the arms up overhead, lengthening the spine. Exhale, and fold forward at the waist, reaching for the feet. Stretch only as far as the body allows. Look down, breathing deeply. Hold for several breaths.
De-Stress
It is important to follow any yoga practice with a few minutes of deep breathing and relaxation. Sit up straight with the legs crossed or in a lotus position. Make sure the spine is erect, and drop the chin down slightly. Close your eyes and begin to breathe deeply. Try inhaling for four seconds, then exhaling for eight seconds. Work up to 10 to 12 breaths.
For deep relaxation, lie back on the floor, feet hip width apart and arms down at the sides. Close your eyes and continue to breathe deeply. Tighten and release each part of the body individually, beginning with the feet and working all the way up to the head and neck. After this sequence, lie still for a few more moments. Clear the mind and focus only on the sound of the breath.
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