Contrary to the misconception that yoga is only for flexible people, yoga is what helps many people become flexible. Some poses certainly are not for beginners and are only appropriate for people with a greater degree of flexibility, but yoga also offers easy poses that beginners may perform safely. The Sanskrit word for a yoga pose is asana, which translates as pose, posture or position.
Standing Forward Fold
The Standing Forward Fold is a common pose that begins many yoga sequences. Also called the Standing Forward Bend or Head To Knees position, it stretches the hips, hamstrings and calves. It is calming and beneficial for lowering stress. To perform perform a Standing Forward Fold, begin standing upright with your hands in prayer position at your chest. This is known as Mountain pose. Then, bend forward from the hips and fold your upper body onto your thighs.
Cobra
Cobra is an easy pose that naturally leads into and follows Down Dog in yoga. The Cobra pose stretches the front of the torso, making your spine more flexible and opening the chest. It is soothing for sciatica and beneficial for asthma sufferers. To perform Cobra pose, lie on your abdomen with the elbows bent and pointing toward the ceiling. Tuck the elbows into your sides. Then, press your upper body away from the floor and look forward as you retract your shoulders. The back curves. Straighten your arms only as far as you comfortably are able. Eventually the arms should be straight, but beginners can use this pose to slowly work toward gaining that flexibility. The Cobra pose prepares for the more advanced Upward-facing Dog pose, where the hips lift off the floor too.
Downward-Facing Dog
Downward-Facing Dog is one of yoga's best-known poses. It stretches the back of the body from the shoulders to the calves. Your legs and arms get stronger from practicing this posture. Down Dog is helpful for reducing pain caused by plantar fasciitis in the feet and calves and also is beneficial for sciatica, high blood pressure and sinusitis. To perform Down Dog, kneel onto all fours or begin in Cobra. Then, move your hips toward the ceiling and push your heels into the floor to straighten your legs. Push through your first or middle fingers as well. Squeeze your abdomen to flatten your back.
Easy Pose
Easy Pose is basically sitting with the legs crossed. This pose generally closes a class and sometimes begins a sequence as well. Practitioners do meditation and recite mantras in this pose. Sitting in Easy Pose stretches the muscles around your ankles and knees. It also is a preparation for Half Lotus and Lotus poses, which are more advanced poses. Instead of simply crossing your legs comfortably, Half Lotus involves lifting your bottom leg out of Easy Pose and placing the inside of your foot on the crease of your opposite thigh and hip. You should then drop the knee toward the floor to open the hip. Lotus Pose involves placing both feet on the opposite thighs. Always sit up straight in Easy or Lotus Pose with the chest lifted and the "sit bones" firmly on the floor. This strengthens your back.
Member Comments