Yoga means "to join or yoke together." The practice of yoga often combines physical and mental exercise as well as a mind and body connection, into one session. Typical Hatha yoga sessions usually includes breathing exercises, physical poses and meditation. Hatha yoga is just one of the many types of yoga.
Downward-Facing Dog
Downward-Facing Dog, or Adho Mukha Svanasana, is a well-recognized yoga pose. Begin on your hands and knees. Curl your toes under and lift your tailbone toward the ceiling. Push your weight back toward your heels, through your hands. Heels may or may not touch the floor. Drop your chest back toward your thighs as you lengthen through the spine. Allow your head to rest between your arms.
Warrior II
Warrior II, or Virabhadrasana, is a version of warrior pose and helps increase stamina. Begin by standing tall with your feet together. Separate your feet about 4 to 5 feet from each other. Lift your arms up, parallel to the floor, and keep your shoulders stabilized away from the ears. You should feel as if you are reaching your arms out in opposing directions. Bend your front leg, bringing your leg parallel to the floor. You knee should be above the ankle, not over the toes. The foot on your back leg should turned out about 45 degrees.
Forward Bend
Forward Bend, or Uttanasana II, helps to stretch the legs and spine. Begin by standing tall, with your feet together. Inhale and bring your arms over your head. As you exhale, hinge at the hips and keep your abdominals tight. Continue to bring your hands toward the floor, keeping your spine long. You can bend slightly at the knees if your flexibility does not allow a full extension. You can either rest your hands on the floor or on your ankles.
The Bridge
The Bridge, or Sethu Bandhasa, strengthens the lower back and abdominals while opening the chest. Lie on your back with you knees bent and your feet on the floor. Your feet should be approximately hip-distance apart and roughly 6 inches from your buttocks. To begin, push your weight into your heels as you lift your tailbone off the floor. Slowly continue lifting, one vertebrae at a time, until your reach your shoulder blade area. Stop at the shoulder blades to avoid additional pressure on your cervical spine. Clasp your hands beneath your back and push against the floor.
Member Comments