The art of yoga has been practiced for nearly 5,000 years. More than just another form of physical fitness, yoga includes practices such as meditation, breathing exercises and proper diet. There is a misconception that yogis must be extremely flexible and have excellent balance and coordination. Although agility and flexibility are assets for advanced practice, even those who are less limber can practice simple yoga postures and gain the same benefits as advanced yogis.
Twists
Simple seated twists, such as Bharadvajasana and Marichyasana, can be performed by those at just about any fitness level. The beginner's method can be practiced seated on the floor or in a chair, with one leg crossed over the other. The practitioner twists around toward the bent leg, looking over the back shoulder. When performed properly, the spine will remain erect, and it should still be comfortable to breathe. Therapeutically, twists stretch the muscles along the spine, relieving tension, and massage the internal organs, improving digestion.
Forward Bends
Forward bends such as Adho Mukha Svanasana (down-dog) and Paschimottanasana (seated-forward bend) are standard postures in most forms of yoga. When bending forward, it is not necessary to reach the toes. Even a little stretching is beneficial. Forward bends stretch the hamstrings and help to relieve tension in the low back. Inversion poses, such as downward facing dog pose, also help to reverse the effects of gravity on the internal organs, especially the heart. They are used therapeutically for high blood pressure, stress, headaches, insomnia and fatigue.
Back Bends
There are simple back bends such as Setu Bandha Sarvangasana (bridge pose), Ustrasana (camel pose), Bitilasana (cow pose) and Bhujangasana (cobra pose) that do not require the practitioner to be overly flexible in the spine or even to do a full back bend. Most postures can be modified to accommodate those with tight or weak back muscles. Each of these poses is performed on the floor and takes very little practice to master. Back bends help to calm the mind and alleviate stress. They help strengthen the back muscles and thighs, and are used therapeutically for both digestive disorders and menstrual problems.
Balancing Poses
Balancing postures such as Utkatasana (chair pose), Utthita Trikonasana (triangle pose), Vrksasana (tree pose) and Virabhadrasana (warrior pose) each help to strengthen the legs and core muscles. Because they require some balance, beginners may practice these postures next to a wall or using a chair. They can be held for as long as the practitioner is able, increasing the length of hold over time as balance and stamina increase. Balancing poses are not only beneficial for physical conditioning, but help to increase focus and concentration as well.
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