Yoga's roots are in India, therefore the true names of yoga poses are in Sanskrit, the language of ancient India. The word yoga itself is a Sanskrit word that means union. In yoga, you unite your mind and body to improve your health. Perform yoga with a clear mind and calm spirit. Concentrate and focus on each aspect of the poses. Breathe deeply and completely through each posture.
Tadasana
Tadasana (tah-DAHS-anna) or Mountain pose is a standing posture that can help you develop balance. It is a place to begin your yoga workout. Stand with your feet together and your toes pointed forward. Imagine your feet having four corners: inside and outside of your heel and of the ball of your foot. Anchor your body through pressing equally on all four corners of your feet. Your hands can dangle at your sides, be placed in prayer position over your heart, or be lifted to the sky. Keep your abdominal muscles pulled in toward your spine and your shoulder blades lowered to relax your neck.
Adho Mukha Svanasana
Adho Mukha Svanasana (AH-doh MOO-kah shvah-NAHS-anna) is Downward-facing Dog in English. From Tadasana, bend forward, placing your hands on the ground. Jump or walk your feet back until your body forms an upside down V. With your heels pressed into the ground and feet slightly apart, stretch your tailbone toward the ceiling. Keep your fingers widespread on the ground and imagine your shoulder blades gliding toward your hips so there is no tension in your neck. Press your chest and the front of your shoulders toward the ground. Keep your legs straight.
Balasana
Balasana (bah-LAHS-anna) or Child's pose is a restorative pose to move into after Tadasana. Lower yourself to the ground by bending your knees and placing them directly under your hips. Keep your hands placed under your shoulders. Press your hips back over your heels, straightening your arms out in front of you and pressing your forehead into the ground. Remain in this position for a few breath cycles before bringing your arms alongside your legs with your fingers pointing behind you. Your palms should face up in this arm position, and you should be able to sink deeper into the pose.
Savasana
Savasana (shah-VAHS-anna) is the Corpse pose. It is also sometimes called Mrtasana (mrit-TAHS-anna). This is a pose for ending your yoga routine. The focus here is on relaxation and your breath. Lie flat on your back with your legs straight. Your feet should fall open with your arches pointing to the ceiling and should remain slightly apart. Your hands should extend alongside your thighs with your palms facing up. Relax your neck by imaging your shoulder blades gliding down your back toward your hips. Concentrate on your breathing as you purposefully relax each and every muscle in your body.
References
- "Dynamic Yoga"; Kia Meaux; 2002
- Yoga Journal: Mountain Pose
- Yoga Journal: Downward-facing Dog
- Yoga Journal: Child's Pose
- Yoga Journal: Corpse Pose
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