Yoga moves or poses, correctly called asanas, develop strength, balance and flexibility and can take many years to master. Some moves are very difficult and will challenge even the fittest exerciser whereas others are basic and much more accessible. Before performing any yoga moves make sure you warm up by performing some gentle mobility and cardio exercises such as marching on the spot, shoulder shrugs and knee bends. Your muscles will be much more receptive to stretching once they are warm.
Corpse Pose
Corpse pose is a position that allows you to totally relax. Normally performed at the end of a yoga practice session, corpse pose is also a useful move if you feel that you are getting stressed and need to take a short time-out. Lie on your back with your legs extended, arms by your sides and head resting on the floor. You can place a thin pillow beneath your head for added comfort. Move your hands away from your sides so that air can freely circulate around your arm pits. Turn your hands so that your palms are facing up. Let your arms and legs relax completely. Monitor your body for tension and make a conscious effort to relax any tightness you can feel. Stay in this position for five to 30 minutes.
Mountain Pose
Mountain pose is the beginning position for all standing moves in yoga but is also an asana in its own right and is an effective postural exercise. Stand with your toes together, your heels slightly apart and your weight balanced evenly on the heels and ball of your feet. Tense your thighs and lift your knee-caps. Tilt your pelvis slightly and point your tailbone down towards the floor. Press your shoulder blades back and down and turn your palms to face forwards. Lengthen your neck and make sure that your lower jaw bone is parallel to the floor. Remain in this position for one to three minutes.
Child's Pose
Child's pose is a yoga move that gently stretches your lower back, hips, butt, ankles and thighs. Kneel on the floor with your toes touching and your knees apart. Exhale, lean forwards and rest your chest on your thighs. Place your hands on the floor outside of your legs and turn your palms up. Rest your forehead on the floor while keeping your neck long and shoulders relaxed. You can place a folded towel or thin pillow beneath your head for comfort. Hold this position for 30 seconds to five minutes while maintaining slow, rhythmic breathing.
Hero Pose
Hero pose stretches your thighs and ankles and is also a traditional position for meditation and breathing exercises. Kneel down on a mat with your knees together and your feet apart. Make sure that the tops of your feet are pressed into the floor and are facing down. Lower your butt between your feet to rest on the floor. If this is not possible, place a block or folded pillow between your feet. Sit up tall by lifting your chest and lengthening your spine and neck. Rest your hands on your thighs with your palms facing up and your thumb and middle finger forming a circle. Sit for 30 seconds to five minutes. This position can be hard on your knees so it's not recommended if you have a history of knee problems.
References
- "Yoga, Tai Chi Massage, Therapies & Healing Remedies"; Mark Evans; 2003
- "Yoga Anatomy: Your illustrated guide to postures, movements, and breathing techniques"; Leslie Kaminoff; 2007
- "Yoga for Regular Guys"; Diamond Dallas Page & Dr. Craig Aaron; 2005
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