Yoga is one of six orthodox traditions in Indian philosophy. Part of yoga involves the practice of asanas, or poses. While there are over 1,000 yoga poses, there are a few that are essential in daily practice. As with any new exercise routine, consult your doctor first.
Headstand
According to yoga master B.K.S. Iyengar, headstand is one of the most important yoga poses. In sanskrit, an ancient Indian language, the term for headstand is Sirsasana. Regular practice of ehadstand build staminia, alleviates insomnia, strengthens the lungs and regulates the hormones. Learning headstand takes patience and practice. If headstand is practiced incorrectly, your spine can be at risk for serious injury. To ensure proper alignment and reduce the risk of injury, practice headstand under the guidance of an experienced yoga instructor.
Legs Up the Wall Pose
Legs up the wall pose, or Viparita Karani, can be performed by yoga students of all different levels. This pose reduces fatigue, lowers blood pressure and quiets the mind. Simply lay on your back and straighten your legs up a wall. Position your buttocks as close to the wall as is comfortable and stay in the pose for up to 15 minutes. This pose is also a great stress reliever and a good alternative to a nap.
Downward Facing Dog Pose
A common yoga pose is downward facing dog pose, or Adhomukha Svanasana. With benefits like calming the nervous system, preventing hot flashes and reducing stiffness in the shoulders, its no wonder this pose is becoming a household name. Start on your hands and knees and lift you knees off the floor, forming your body into a v-shape. Keep your spine neutral, evenly press the weight on your palms and stay in the pose for 20 seconds.
Backbends
Many different variations of backbends are practiced in yoga and all of them are equally beneficial. Backbends strengthen the muscles of the back, keep your body supple and improve your will power, says Iyengar. Backbends take you out of your comfort zone and teach you equanimity, compassion and surrender, according to yoga teacher and "Yoga Journal" contributor, Kate Tremblay. Practicing and mastering a backbend can also translate into conquering your fears, says Tremblay.
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "30 Essential Yoga Poses"; Judith Lasater, Ph.D., P.T., 2003
- "Light on Yoga"; B.K.S. Iyengar, 1979
- YogaJournal.com: The Compassionate Backbend
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