Yoga is an ancient health practice that helps promote the mind-body connection. Practicing yoga offers you a variety of benefits, including increased levels of flexibility, strength, concentration and coordination. Yoga consists of doing poses, called asanas. Although there are many types of yoga, several basic yoga poses appear in all of the styles.
Cobra Pose
The cobra pose, or bhujangasana in Sanskrit, is a basic yoga pose that helps strengthen your spine, firm your buttocks, and stretch your shoulders. Begin the pose by laying face down on the floor with your toes pointing out behind you. Place your hands flat on the floor with your elbows close to your rib cage. Inhale and slowly straighten your arms, lifting your upper body off of the floor to a comfortable height. Hold this posture for up to 30 seconds. Exhale while returning to your starting position. Avoid the cobra pose if you are pregnant or suffer from a back injury.
Corpse Pose
The corpse pose, or savasana, is a relaxing pose designed to help reduce stress, fatigue and mild depression. Start by sitting on the floor with your legs extended out in front of you. Lean back until your forearms are flat on the ground. Gently lower your upper body until your back is flat on the floor. Stretch and then relax your legs and arms. Relax your entire body for at least 5 minutes.
Downward Facing Dog
The downward facing dog, also called adho mukha savasana, stretches your hamstrings and calves while strengthening your legs and arms. This pose might help relieve menopausal symptoms. Begin this yoga pose by getting down on all fours, keeping your knees and hands about shoulder-width apart. Exhale and slowly straighten up your legs while pushing your pelvis toward the floor. Hold the downward facing dog pose for 1 to 3 minutes, and then return to your starting position.
Bow Pose
The bow pose, or dhanurasana, earned its name because this yoga position looks similar to an archer's bow. Lay on your stomach with your hands by your sides and your palms facing up. Exhale while bending your knees until your heels are close to your rear end. Reach back and grasp your ankles. Inhale and move your heels away from your rear while lifting your thighs up off of the floor. At the same time, lift your chest and head up from the floor. Your weight should be resting on your belly and not your pelvis. Keep your elbows straightened. Hold this yoga pose for 20 to 30 seconds. Exhale and lower your legs back to the starting position.
Child's Pose
The child's pose, also called the baby pose and balasana, is a gentle stretching pose meant to relieve fatigue and stress. Kneel on the mat and lower your buttocks until you are sitting on your heels with your big toes touching. Your knees should be hip-width apart and your hands should be resting by your thighs with your palms facing up. Exhale and lower your torso until your stomach rests between your thighs and your forehead touches the floor. Hold this yoga pose for 30 seconds to 3 minutes.
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