Yoga is one of six orthodox traditions of Indian philosophy. Part of yoga includes the practice of asanas, or poses. Basic yoga poses include seated, standing, backbending, inverted and relaxing positions. To avoid injury and to ensure proper alignment, begin your practice with an experienced yoga teacher. As with any new exercise program, consult your doctor first.
Seated Poses
Seated yoga poses include twisting positions, core strengthening poses, hip opening positions, knee stretches and forward bends. The most basic seated yoga poses include Baddha Konasana (bound angle pose), Virasana (hero pose), Padmasana (lotus pose), Dandasana (staff pose), Janu Sirsasana (head-to-knee forward bend), Sukhasana (easy pose), Paripurna Navasana (boat pose) and Ardha Matsyendrasana (half lord of the fishes pose).
Standing Poses
Standing yoga poses include positions that build balance, flexibility and strength. Basic standing poses include Tadasana (mountain pose), Vrksasana (tree pose), Virabhadrasana 1 and 2 (warrior 1 and 2), Ardha Uttanasana (standing half forward bend), Prasarita Padottanasana (wide-legged forward bend), Utkatasana (chair pose) and Trikonasana (triangle pose).
Back Bends
Backbending poses performed in yoga increase energy, improve function of the abdominal organs and improve posture. Basic backbends include Bhujangasana (cobra pose), Bitilasana (cow pose), Salambhasana (locust pose), Setu Bandha Sarvangasana (bridge pose), Sphinx (beginning backbend) and Urdhva Svanasana (upward facing dog pose).
Inversions
Inversions are poses in which your heart is positioned above your head and are usually performed toward the end of class. Regular practice of inversions will enhance your clarity of thought, memory and concentration, according to yoga master B.K.S. Iyengar. Basic Inversions include Adhomukha Svanasana (downward facing dog), Salamba Sirsasana (supported headstand), Halasana (plow) and Salamba Sarvangasana (supported shoulder stand).
Relaxation Poses
Relaxation poses, also referred to as restorative, soothe the nervous system and bring peace of mind. The most basic relaxation pose is Savasana, or corpse pose. Commonly practiced at the end of class, Savasana is performed by lying on your back with your legs and arms naturally positioned. With your eyes closed, focus on relaxing fully into the floor for several minutes. Viparita Karani (legs up the wall pose) and Balsana (child's pose) are also basic relaxation poses.
References
- "Light on Yoga"; B.K.S. Iyengar; 1979
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- Yoga Journal: Yoga Poses
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