Yoga is a practice that began in India more than 2,000 years ago, "Yoga Journal" magazine reports. It is a philosophy of being that teaches students to grow stronger mentally, spiritually and physically by practicing breathing, meditation and body-movement exercises. These movements focus on holding different asanas --- the Sanskrit word for postures. When practiced, these postures can benefit your health and well-being. Consult your doctor before beginning yoga or any new fitness regimen.
Downward-Facing Dog
Downward-facing dog, or Adho Mukha Svanasana, is so named because in this posture the yogi resembles the shape a dog commonly takes while stretching. One of the most widely recognized yoga postures in the Western world, downward-facing dog gives you many benefits. This posture calms your mind to relieve stress and improves your body's digestive properties, "Yoga Journal" explains. It also provides a good stretch for many commonly tense parts of your body such as your shoulders, calves, lower back and hamstrings.
To get into downward-facing dog, "Yoga Journal" recommends you position yourself on all fours with your hands and knees on the ground. Shift your weight forward into your hands and push back so you can straighten your legs. Straighten your back as much as you can while pushing your pelvis towards the ceiling and scooping your abdominals inward. Align your head by looking toward your thighs, and remember to breathe.
Tree
Tree pose is another posture often practiced in Western yoga classes. Like downward-facing dog, this posture also helps you feel more calm while stretching your legs. Additionally, tree pose helps you increase your balance, as you become more stable on one leg, Tree pose is so named because your body resembles a growing tree, with your foot as the roots, your leg as a trunk and your arms as branches.
To try tree pose, start in a standing position. Shift your weight to one leg and raise the other leg off the ground when you feel balanced. Next, the Yoga.org website recommends, bend your lifted leg at the knee, and use your hand to help you place the sole of your foot high on the inner thigh of your standing leg. Press into your standing leg with your lifted foot to help you feel more stable, and raise your arms. Straighten your arms so they reach high above your head and balance here. Repeat this pose on both legs.
Triangle
According to Yoga.org, practicing triangle pose --- which forms your body into the shape of a triangle --- benefits your back, legs and abdominal organs. To do this stretch, start off standing and extend your arms out to your sides. Turn one of your feet out so it is aligned with your arm and bend sideways at the hips, hinging towards your toes. Keep your chest open and place your lower arm on your foot or lower leg, and stretch your upper arm to the sky.
Child's Pose
Child's pose --- or Balasana --- is considered a restorative pose, meaning that it is a default posture to be used any time during a yoga class the other poses become too difficult and you need to take a break and reset. According to "Yoga Journal," this pose is helpful for restoration because it gently stretches your body while supporting it. Doing this posture also helps you feel less fatigued and more rejuvenated and relaxed.
To experience the benefits of resting in this pose, kneel on the floor with your big toes touching. Shift your weight back and sit on your heels with your knees hip-width apart. Lay your torso down on the earth between your thighs and let your forehead touch the ground. Allow the fronts of your shoulders to touch the earth by laying your hands along the ground with your palms facing up.
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