Yoga is an exercise of the mind and the body. It burns calories, increases flexibility and relieves stress. The intensity of a yoga routine can be increased by completing the poses in quick succession. One of the key parts of any yoga series is breathing. While performing routines and poses, make sure to breathe in through the nose and out through the mouth. Complete inhalations and exhalations slowly and mindfully, concentrating on filling the lungs fully and then deflating the lungs completely.
Sun Salutation
The sun salutation is a series of yoga poses completed in a steady flow. It is often used as the warm-up for a yoga routine. There are many variations to the sun salutation, however. Typically the sun salutation follows a particular series of poses: mountain, upward salute, forward bend, plank, upward dog, downward dog, forward bend, upward salute, mountain. Inhalations should be done when extending and exhalations when bending. Poses should flow in smooth succession. With practice the sun salutation will become smoother and more polished.
Standing Poses
A good yoga routine will include several standing poses, such as triangle, side angle, and extended side angle. When completing these standing poses, it is important to keep the knee centered over the ankle with the toes pointed out to the side. Keep the abs pulled in and actively engaged the entire time. Ensure the shoulders remain relaxed by gliding the shoulder blades downward toward the hips. As with all yoga poses, breathe mindfully, inhaling through the nose and exhaling through the mouth.
Seated Poses
Seated poses are an important component of any yoga routine. To begin a series of seated poses sit with the legs gently crossed and the torso tall and straight. Rest the hands gently on the knees and breathe deeply and mindfully to center and focus. Some seated poses to include in a yoga routine are head-to-knee forward bend, staff and bound angle. During these seated poses concentrate on activating the abdominal muscles by pulling them in toward the spine.
Balance Poses
Improved strength and balance result from incorporating balance poses into a yoga routine. Warrior, tree and chair are all excellent balance poses to include. When doing balance poses, imagine the feet are roots anchoring the body to the ground. Visualize the four corners of the foot equally pressing into the ground and centering the body. One idea is to save balance poses for the end of a yoga routine when the body is tired. This will challenge the body more and increase the difficulty of executing the balance poses.
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