A yoga pose is called an asana and seen by yogis as a pathway to meditation. Asanas are exercises -- whether holding poses in stillness with Hatha yoga or dynamically moving with the breath in Vinyasa Flow yoga. Asanas were designed thousands of years ago to relax your body and focus your mind through a combination of breath and movement. YogaJournal.com is one online source that offers an extensive collection of yoga asanas including pictures and videos.
Malasana
Maintaining stillness in malasana, also called the garland pose, encourages good posture, increases flexibility and exercises your leg, hip and butt muscles. Stand with your feet hip-width apart, place your hands in prayer position, come down to a squat position with your knees wider than your torso, elbows in front of your chin and feet flat on the floor. Press your palms together by pushing your elbows against your knees. Lengthen your torso and lean forward slightly for balance. Hold for one minute, or about eight deep breaths.
Utthita Trikonasana
Exercise your abs and lower back muscles, as well as develop balance with the extended triangle pose. Stand sideways on your mat and step your legs 3 to 4 feet a part, feet parallel. Rotate your right foot 90 degrees, perpendicular to your left foot. Extend your arms to the side, bring your right hand to your right thigh. Exhale and slide it down your leg as far as you can comfortably extend -- ideally to the inside of your right foot, palm flat on the floor. Your left fingertips reach for the ceiling and form a straight line with your right arm, look up at your left thumb. Press your left hip back and your right hip forward for proper alignment. Breathe and remain in the pose for five deep breaths.
Dandasana
Dandasana, also called staff pose, exercises your entire upper body, encourages better posture and provides a gentle stretch to the back of your legs as you hold stillness. Sit on your mat, legs extended straight in front of you, feet together. Place your palms on the floor by your hips, fingertips pointing toward your toes. Straighten your elbows and extend your spine by pressing your palms into the floor. If you find it difficult to sit up straight, do dandasana with your back against a wall.
Dolphin Plank
Kneel on your mat with your glutes resting on your heels, legs together. Grab your elbows with opposite hands and place them 8 inches from the front of your knees. Let go of your elbows and bring your hands together and interlace your fingers to form a "V" shape. Extend one leg at a time behind you. Rest on your toes and your forearms, hold for five deep breaths and bend your knee to come down.
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