Practicing yoga is an excellent way to increase your physical fitness, get toned muscles and lose body weight. After practicing yoga for some time, you might, however, observe that you also experience greater mental clarity and peace of mind. Yoga is also excellent preparation for meditation practice. The practice of yoga goes back to the times of ancient India. Yoga poses are called asanas in Sanskrit (the ancient Indian language of yoga).
Step 1
Learn how to do the plank pose. Lie on your stomach. Place your hands directly underneath your shoulders. Curl your toes underneath your feet. Push your body straight up into the air until your arms become straight. Look at the ground right in front of your body. Maintain a straight line with your body from your shoulders to your heels. Hold this position for between 30 to 45 seconds. You can do this same pose on your forearms if it is easier than straightening your arms.
Step 2
Move into downward facing dog. Start by lying on your stomach. Keep your hands right underneath your shoulders. Push your body into a plank pose (refer to previous step). Walk your hands back while you push your weight onto your heels. Elevate your buttocks towards the ceiling. Keep your body bent about 90 degrees. Find a steady gaze straight down underneath your face. Try to lower your heels onto the ground. Hold the pose for between 30 to 45 seconds.
Step 3
Move into a warrior one pose. Begin in downward facing dog (refer to previous step). Look between your hands. Then step your right foot in between your hands. Keep your right knee bent as you extend your arms above your head with your palms together. Straighten your left leg and place your left foot on the ground, with your left foot extended 45 degrees to your left. Hold this pose for between 30 to 45 seconds. Repeat on the other side of your body.
Step 4
Learn how to do a forward bend. From the warrior one position, bring your back foot to meet your front foot. Extend your arms over your head. Then slowly lean over and reach towards the floor. You can also hold onto your toes, ankles or calf muscles. Hold this position for between 30 to 45 seconds. Extend your body back up at a gradual pace.
Tips and Warnings
- It is best to learn how to do yoga poses under the guidance of a qualified yoga instructor.
References
- "Sivananda Yoga Teachers Training Manual;" Swami Vishnu-devananda; 2000
- Yoga Journal: Big toe pose
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