The Indian yoga master Sri Swami Satchidananda brought the concept of integral yoga to America in 1966. The style emphasizes the spiritual side of yoga, along with the physical. Many integral yoga sessions include as much chanting, meditation and prayer as they do positions. However, the practice features several familiar classic yoga poses designed to increase your body strength and put you into a meditative, focused state of mind,
Sun Salutation
Integral yoga poses include the sun salutation -- a smooth movement made up of several positions. The pose improves your balance, body strength and general flexibility. It starts in the mountain position, a relaxed standing pose. In a fluent motion, bend slightly backward with your arms stretched into the air and slowly curl forward until you touch your toes. From there, the pose involves lying flat on your belly and curling first your head, then your buttocks upward. The sun salutation is complete when you arrive back at your upright starting position.
Headstand
Because of the pressure a headstand can put on your neck, head and shoulders, the headstand pose is best performed with a folded towel or cushion. The pose requires some strength and yoga experience. Set the top of your head on the floor when kneeling. Lock your fingers behind your head, creating a V-shape with your forearms in front of your face. The forearms should provide stable support for the rest of your body. When you're comfortable and breathing easy, exhale and lift your feet above your head. Beginners should aim to hold the position for no more than 10 seconds, according to "Yoga Journal."
Bow Pose
The bow pose is another asana common to many different yoga schools, and popular in integral yoga teaching. The position suits less-experienced practitioners, though it does put pressure on the chest and back. Lie on your stomach and hold your legs at the ankles. Breathe out and push your chest and thighs off the floor by pulling on your legs. If possible, hold your position for 30 seconds and repeat several times.
Tree Pose
In integral yoga, the tree pose represents the qualities of a living tree, according to Catherine Ghosh in "Integral Yoga Magazine." These include strength, tolerance, balance, grace, generosity and flexibility. The pose looks simple, but requires core stability. It involves standing with your arms in the prayer position. However, one leg bends in toward the groin so you're only balancing on one leg. It takes some practice to learn to shift your weight over your leg to create a strong and lasting position.
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