Knowing how to do yoga at home or away is a valuable skill. Busy schedules and personal finances do not always allow regular visits to a local yoga studio. Having a familiarity with the names of common yoga poses and making a visual connection with the nature of the pose can help you feel more comfortable with your yoga practice.
Standing Poses
In standing yoga poses, the feet are placed close together with the heels of the feet and the big toes touching one another. Holding the spine tall and straight, it may help to imagine being lifted with a string from the crown of the head. The hands are placed on the thighs until ready to move into a specific standing yoga pose. Remaining in this stance for a moment before and in between standing poses helps to ground the practitioner and stabilize the heart rate.
Also known as veerasana, warrior pose has two versions. In warrior I, the hands are extended in a prayer-like position toward the ceiling. In warrior II, the arms are extended in opposite directions forming a straight line. Also known as triangle pose, trikonasana involves a serious side stretch with an arm while the placement of the legs forms a triangle. Vrikshasana, or tree pose, involves finding balance and stability in the legs.
Sitting Poses
In sitting yoga poses, the spine should remain lifted and the shoulders pulled back. To begin a series of sitting yoga poses, the legs are extended out front with the thighs touching. The palms are placed on the floor beside the hips until you are ready to begin a specific sitting pose.
Many yoga practices begin by sitting in lotus or half-lotus. Simply breathe in and out. Lotus pose is similar to a cross-legged position, with the spine held erect as the chin touches the chest. Many yoga poses are done in the sitting position. Paschimottanasana (full forward fold), vakrasana (twisted pose) and padmasana yoga mudra are three commonly practiced yoga sitting poses.
Supine Position
To begin a pose or series of yoga poses in the supine position, the yoga practitioner lies on his back. The legs are straight out front, toes pointed upward and the palms are resting on the floor. Perhaps the most familiar of the supine poses would be savasana, in which you have completely released your muscles and relaxed your weight into the floor or the earth. Also known as corpse posture, savasana helps remove fatigue caused by practicing the more strenuous yoga poses in a practice. Other examples of yoga poses in the supine position include half wheel pose (ardha chakrasana), fish pose (matsyasana) and plough pose (halasana).
Prone Position
Prone position yoga poses involve lying on the stomach with the legs extended and toes pointed. The chin rests on the floor as the arms are extended toward the feet; the palms are resting on the floor beside the hips. Only a few yoga poses involve being in the prone position. Cobra pose and bow pose (dhanurasana) are two of the most commonly known yoga poses in the supine position.
References
- Yoga Point
- "Simple Path to Yoga;" Eric Chaline; 2002
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