Yoga is an ancient form of physical and breathing exercises and mental training that helps you gain mastery over your body and mind. Originally passed down from student to teacher in India, yoga is now everywhere in the modern world. Classes are offered in gyms, spas, yoga studios and more. There are books, DVDs and CDs about yoga and many different styles of it to choose from. Besides taking a class with a qualified teacher, the best way to begin your study of yoga is by starting to practice some basic poses, also known as asanas.
Step 1
Lay on your back on the ground. Place your hands on the floor next to your hips. Slide your arms under your thighs. Gently lift your head, neck, shoulders and upper back off the ground. Place the top of your head on the floor. Breathe deeply as you hold the fish pose for 30 seconds. To come out of the pose, gently lift your head off the ground and place it, your neck, shoulders and back onto the floor. Release your arms by your sides.
Step 2
Come into a seated position with your legs in front of you. Reach your arms above your head and fold your body over your legs, holding onto your calves, ankles or the backs of your feet. Hold the seated forward bend for up to a minute. Come out of it by slowly lifting your arms up and bringing your hands by your hips.
Step 3
Hug your right knee into your chest from here. Place your right foot outside your left knee. Put your right hand on the floor behind you for support. Then lift your left arm and try to place your left elbow outside your right knee. Make sure your sit bones are touching the ground. Place a blanket under your hips if it is hard for them to reach the floor as you twist to the right side in half-seated spinal twist. Hold this pose for 30 seconds, then release and counter-twist to the left. Repeat this pose on the left side of the body and hold for another 30 seconds.
Step 4
Stand with your feet about 3 feet apart. Point your right toes out 45 degrees to the right side of the room, with your left toes turned inward. Then bend from the waist to the right side, with your arms stretched out shoulder-level on both sides of your body. Hold onto your right leg with your right hand and stretch over to your right side. Bring the left arm straight up or pull it over your left ear. Hold the triangle pose for 30 seconds, then repeat the pose on the left side of the body and hold it for another 30 seconds.
Things You'll Need
- Yoga mat
References
- "Sivananda Yoga Teachers Training Manual"; Swami Vishnu-devananda; 2000
- ABC-of-Yoga: Seated Poses
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