Dr. Timothy McCall, author of "Yoga as Medicine," defines yoga as a systematic technology to improve the body, understand the mind and free the spirit. Basic yoga postures are designed to help you enhance your strength, stability, and body awareness. Incorporate basic yoga postures and exercises into your weekly workout routine.
Function
Use basic yoga postures and exercises as a prerequisite for more difficult postures. A safe yoga practice requires proper body alignment and muscular balance. As you learn to safely execute basic yoga postures, you can transition to more difficult postures. For instance, if you apply the muscular cues for Tadasana, the Mountain Pose, into a more difficult posture, like Tree Pose, you'll experience a greater sense of balance and stability.
Identification
Practice the Mountain Pose and identify your weaknesses. Stand with feet hip-width apart, press evenly through the heels, balls, inner and outer soles of your feet. Lift your lower abdominals in and up to stabilize your lower spine. Release your shoulder blades down your back as you draw your lower ribs in to stabilize the upper spine. As you inhale, expand the rib cage wide. As you exhale, firm the abdominals and release the air.
Considerations
Muscular imbalances in your foot, ankle, and lower leg may make it difficult to evenly distribute the weight in your foot. Common foot problems like high arches and fallen arches can cause you to rely more heavily on one area of your foot. In Chair Pose, weakness in the glutes and hamstrings may cause your weight to shift to the ball of your foot, which can lead to knee problems. Pay close attention to the weight distribution in your feet as you execute yoga postures.
Application
Use Chair Pose to strengthen muscles of the lower body. Stand in Tadasana, extend your arms in front of you, parallel to the floor, with wrists in line with shoulders. Slowly bend your knees toward 90 degrees as if you were sitting in a very low chair. Put more weight into your heels and firm your buttocks. Keep your ankles, knees, and hips in alignment with each other as you press evenly through the inner and outer soles of your feet. Raise your arms by your ears and use the cues from the Mountain Pose to stabilize your spine. Hold the pose for three to five breaths.
Warning
Consult with your physician before attempting any new exercise program. Basic yoga postures and exercises should not cause pain. If you experience muscular or joint pain you should slowly come out of the pose and rest. Try attending a beginning yoga class or a private yoga session as a qualified yoga instructor can observe your yoga practice and provide you with tips and adjustments for your safety.
References
- "The Woman's Book of Yoga & Health"; Linda Sparrowe and Patricia Walden; 2002
- "Yoga As Medicine"; Timothy McCall, M.D.; 2007
- "The Heart of Yoga"; T.K.V. Desikachar; 1999
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