Yoga is an ancient spiritual practice that has found a home in Western cultures as a form of physical fitness. Yoga incorporates controlled breathing techniques, meditation and postures, called asanas, in order to help you relax, increase flexibility and manage stress. Although there are many yoga paths, there are some basic yoga postures commonly found in the different styles.
Sitting Posture
Many yoga routines start with the sitting posture called the sukhasna, or the easy position. Start by sitting with your legs crossed and your hands resting on your knees. Keeping your spine straight and your shoulders pulled back, focus on keeping your breathing calm and even. The Yoga Site notes that this yoga posture strengthens your lower back and increases flexibility in your hip and groin areas.
Head-to-Knee
The head-to-knee position, or janu shirshasana, also improves flexibility while stretching your hamstring muscles. Sit on the floor with your legs extended and then bend your right leg, bringing the heel of your right foot to your groin area. Raise your arms and slowly move your head down to your right knee. Grasp your right foot or leg and hold this position for a moment. Slowly move yourself back up to the seated position.
Mountain
The mountain pose, called tadasana, is the basic standing yoga posture that brings your body into alignment. Start by standing with your back straight, your feet together and your arms hanging by your sides. Then spread and lift your toes and the balls of your feet before dropping them back down to the floor. Lift your inner ankles and turn your thighs a little to the inside. Now push your shoulders back and make sure they run parallel to your pelvis. While doing all of these moves, imagine that there is a line of energy running up from your feet, through your body and out of the top of your head. The Yoga Journal explains that this pose improves your posture and balance while firming your abs and glutes.
Warrior
From the mountain position, you can easily move into the warrior posture, called virabhadrasana. Move your left foot to the side until your feet are approximately four feet apart. Turn your left foot about 90 degrees while keeping your right foot forward. Rotate your torso left and slowly bend your left knee until the knee is right above your left foot. Raise both arms with your palms pacing each other. ABC-of-Yoga.com states that this balancing posture increases agility while firming your legs, abs, arms and back.
Tree
One common balancing yoga posture is the tree pose, or vrikshasana. Starting from the mountain position, bend your right knee and shift all of your weight onto your left leg. Rest the heel of your right foot against your left leg. Slide your right foot up your left leg for as long as you can keep your balance. Bring your hands in front of your chest until your palms are touching. Hold this position for eight breaths and then gently return to the mountain position. Yoga Basics explains that this yoga posture strengthens your knees and ankles as well as increases your balance and levels of concentration.
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