Yoga Poses

Getting back to the basic yoga poses builds strength and develops stamina and improves your posture

Make sure you do Yoga on an empty stomach, the best time of the day is just before breakfast or just before dinner, when you have the greatest amount of energy.

 Here are some of the basic standing yoga poses.

Mountain Pose

This is the basic standing pose and begins and ends all the standing poses. Stand with feet together, toes pointing forward and arms at your sides. Relax your shoulders; keep chin parallel to the floor. Your body weight should be evenly distributed between the toes and heels and from right to left. Hold for several breaths; breathing rhythmically.

Moon Pose

Stand with your feet parallel and shoulder-width apart, arms relaxed at your sides. Inhale and raise your arms up from the sides interlocking your fingers straight up over your head. Stretch up to the ceiling. Hold. Exhale and bend to the right side, bending from your hips, left arm close to your ear. Hold. Inhale and stretch back up to the ceiling. Exhale as you repeat on the other side. Hold. Inhale and stretch back up to the ceiling. Hold. Exhale and relax your arms to your sides.

Benefits: Stretches and tones the sides of the body, massages the liver when stretching to the right and the spleen when stretching to the left

Forward Bend Pose

Stand with your feet hip-width apart, arms relaxed at your sides, knees slightly bent. Inhale while stretching your arms out to your sides and overhead. As you exhale, bend forward from the hips, keeping your back flat. Then allow your upper body to loosen and hang. Bend your knees till your fingertips touch the floor. Allow your head to dangle and your arms to hang loose. Hold. Inhale and slowly curl back up to standing.

Benefits: Releases tension in lower back, gently stretches the spine and hamstrings; also has a calming effect on the system; refreshes your mind and clears your head.

Chair Pose - Fierce Warrior

Stand with your feet parallel and slightly apart, arms relaxed at your sides. Inhale and lift your arms to the sides and straight up over your head; exhale and bend your knees and extend your arms so they are in line with your body or so they are parallel to the floor with your palms together or slightly apart. Be careful to keep your knees from buckling inward and keep your heels on the floor. Hold. Inhale and straighten your legs. Exhale and lower your arms to your sides.

Benefits: Removes shoulder stiffness; strengthens your legs and ankles; lifts your diaphragm; massages your heart; tones your back and stomach; and develops your chest. Chair pose strengthens the ankles, thighs, calves, and spine, stretches the shoulders and chest, and stimulates the abdominal organs, diaphragm, and heart, as well as the feet.

Warrior I Pose

Stand with feet directly below the hips. Spine is straight. Inhale and bring your arms forward, up and overhead, palms facing each other. Exhale and take a large step forward with your left foot, bend your left knee. 

Keep knee directly over ankle. Right foot is extended behind you; press your right heel in the direction of the floor, resting ball of foot lightly on the floor if comfortable. Hold. Repeat with other leg.

Benefits: Improves balance and ability to concentrate. Strengthens the immune system.

Warrior II Pose

Stand facing forward with your feet as wide apart as is comfortable. Inhaling stretch your arms out to the sides, parallel to the floor, palms down. Turn your left foot out to 90 degrees and your right foot in the same direction to about 15 degrees. Exhale and bend your left leg into a right angle so that the knee is directly over your ankle. Press your right heel into the floor to help steady you. Keep your left ankle from rolling in on itself. Turn your head and look over your left arm. Hold. Inhale and straighten your left leg. Exhale and lower your arms and come back to starting position. Repeat with the opposite leg.

Benefits: Stretches the muscles of the legs and ankles; opens the chest and groin, and stimulates the entire body. It develops balance and stamina.

Triangle Pose

Stand straight with your arms by your sides and your feet flat on the floor, facing forward and slightly more than shoulder-width apart. Inhaling, raise your arms to the side. Keeping your knees straight, exhale and bend to the right side, sliding your right hand down your right leg. Raise your left arm straight up toward the ceiling. Take care not to twist the body and to keep the head aligned with the spine. Hold. Inhale as you straighten up; exhale and bend to the left side. Hold. Inhale and straighten back up. Exhale and lower your arms to your sides.

Benefits: Helps bring flexibility to the hips, shoulders and legs; stretches both sides of the body and gives a lateral stretch to the spine; stretches and develops the intercostal muscles of the rib cage; helps relieve backaches; strengthens the neck.

Wide Leg Forward Bend Pose

Stand with feet parallel about 4 feet apart. Raise arms to shoulder height, palms down. shoulders relaxed and down, feet facing forward. Bend your knees slightly to protect your lower back. Bend forward at the hips and slide your hands down the outsides of your legs. Grasp your calves, ankles or heels. Pull with your arms, moving head closer to the floor. Hold. Return by moving your arms back up your legs, straightening your body, arms outstretched.

Benefits: Stretches and aligns back and leg muscles. Can prevent sciatica. Massages the abdominal area and aids digestion. Improves muscle tone and flexibility in the legs.

Tree Pose

Stand on your left leg with your foot placed firmly on the floor, toes spread, and hands on hips. Focus your gaze on a spot in front of you. Bend your right leg and place the sole of that foot flat on your ankle, calf or left inner thigh; whichever is easiest. Press your right knee back and place palms together at your chest. If possible straighten your arms overhead, palms together. Hold. Repeat with other leg.

Benefits: Improves concentration, balance, confidence and poise. Increases flexibility in angles, knees and hips.

Dancer Pose

Stand erect, feet slightly apart and parallel, arms relaxed at your sides. Focusing your gaze (drishti) on a spot in front of you, transfer your weight to your left leg. Bend your right knee, and with your right hand take hold of your ankle and press it to your buttocks. Keep your knees together. Inhale and stretch up your left arm up in front of you. Hold. Exhale and lower the arm and return to starting position. Relax and repeat to other side.

Seated Postures

Make sure you practice Yoga on an empty stomach, the best time of the day is just before breakfast or just before dinner, when you have the greatest amount of energy.

Beginner Seated Postures

Cross Leg Sit Pose

This is the basic seated pose. Sit with your legs crossed, feet tucked under your legs. Either leg may be on top; but try to sit more often with the leg that is least comfortable on top to balance your body.

Place a small cushion under your tailbone if this is more comfortable. Allow your legs to relax onto the floor. Rest your hands on your knees.

Keep your back and head erect, chin parallel to the floor and neck extended slightly upward. Breathe gently and rhythmically.

Benefits: Loosens hip, knee and ankle joints; tones pelvic organs and glands; tones groin nd inner thigh muscles. 

This posture is good for practicing breathing exercises and meditation.

Cross Leg Spinal Twist Pose

Sit in "Cross Leg Sit". Inhale and place your right hand on your left knee and press your left hand flat on the floor with your wrist close to your tailbone. Exhale and twist your body around to the left. Hold. Inhale and as you exhale reverse out of the pose. Do other side

Benefits: Stimulates spinal nerves, tones liver and spleen, aids peristaltic activity develops flexibility, helps relieve backache by stretching vertebrae

Butterfly Pose

Sit with the soles of your feet together, knees splayed out, legs relaxed, back erect, and your hands holding your feet. Slowly draw your feet closer to your body, relax your groin muscles, and allow your knees to fall to the floor. Do not allow your back to slump. Hold, and try and breath normally.

Benefits: Opens hip joints; stretches groin and inner thigh muscles; tones pelvic floor and urinary organs

Seated Bent Knee Forward Bend Pose

Sit erect, legs extended. Fold one leg so that the sole of the foot presses high on the muscle of the other thigh. Inhale while raising your arms overhead, palms facing each other. Exhale, bend toward outstretched thigh. Stop when your back begins to round. Grasp extended leg where you can without straining; at calf, ankle or foot. If it helps, bend leg slightly. Hold. Repeat on other side.

Benefits: Stretches the hamstring muscles, massages the abdominal organs, relieves lower backache, stretches the spinal column

Seated Spinal Twist Pose

Sit on the floor with both legs straight out in front of you. Bend your right knee with the right thigh on the floor, cross your left leg over your right thigh, and place your left foot flat on the floor next to your right knee. Put your left hand flat on the floor behind you with the arm straight, palm down, fingers pointing away from you. Inhale and turn slightly to the left. Bend your right arm and place your right elbow on the outside of your left knee. Keep your shoulders down. Exhale and twist your spine and push your chest forward to lengthen the spine. Don't over twist your neck. Keep the twist the full length of the spine for full benefit. Hold. Inhale and return to starting position and repeat on the other side. If this is too difficult, keep your right leg straight and bend left leg over the right leg with the left foot flat on the floor on the outside of the right thigh. Hold the left knee with your right elbow. Place your left hand on the floor behind your back and twist.

Benefits: Gives the spine a nice lateral stretch, increasing spinal elasticity. Also improves side-to-side mobility; decreases backaches and hip pain; contracts and tones the liver, spleen and intestines; reduces abdominal size; improves the nervous system; prevents calcification at the base of the spine; frees the joints

Seated Forward Bend Pose

Sit erect, legs straight, pelvis tipped forward, feet perpendicular to legs. Inhale. Raise your arms straight ahead. Exhale, stretch forward and down. Keep back straight. Place hands comfortably on legs, whether on knees, calves or ankles. Relax, allowing chest to sink toward thighs without arching your back. Breathe softly. Hold

Benefits: Gives an intense stretch to the entire back, massages the abdominal organs, increases flexibility of the spine, fosters a sense of calm and letting go

Boat Pose

Sit on floor with spine erect, knees up and bent, and feet flat on the floor. Hands hold onto the backs of the thighs. Lean backward and balance on the "sitting" bones. Tips of the toes remain on the floor. Straighten your legs. Straighten your arms alongside your legs, palms facing in. If your back rounds as you straighten your legs, bend your knees slightly. Hold.

Benefits: Tones the abdominal muscles, strengthens the thighs and knees, increases stamina

FOOT YOGA

Start in cross legged seated position and pick up the right leg with your hands.

Then insert your fingers and thumb into your toe, one at a time.

Use your hand as resistance and push your hand and foot towards one another

Release the resistance and repeat, pushing a little more the next time.

Repeat 6-8 times on one foot.

Then repeat on the other foot

TOE CURLING

 Kneel and sit back on you heals with the tops of your feet in contact with the floor. Your soles will stretch and curve into a good arch underneath you. Keep your big toes and heals together so there is not gap or space between the feet. If the front of your ankles are not flexible enough to rest comfortably on the floor without a space, use a small towel to roll into a tight tube shape to place underneath, and gradually use smaller cloths until you no longer need this prop.
  Sit with your back and spine straight but not tense. Let your spine lengthen upward without forcing it. Imagine a string attached to the top of your head up to a bunch of helium balloons. On your breath inhale relax and balance, then on the exhale allow your spine to lengthen and straighten, stretching gently upward.

Aim to stay in this position for 5 minutes. If this is uncomfortable or you experience "pins and needles," you probably need a larger rolled towel beneath the front of your ankles.


 Now we are going to tuck the toes so that your soles raise facing directly behind you as your toes curl away from the soles. Lower your weight slowly and gently onto the length, not tips, of your toes. This will stretch the toes and soles. Avoid stretching too hard or release too much weight. Gradually after practicing for a few weeks gently increase the stretching in the toes and soles. Reduce stretch at any feeling of strain or pain.

Hold this stretch for 1-2 minutes.

Childs Pose

CHILD’S POSE

Beginners: Rest in Child’s Pose at any time if you get tired or out of breath. Rejoin the class when you are ready.

1. From Downward Facing Dog, drop the knees to the floor.

2. Spread the knees as wide as the mat, keeping the big toes touching.

3. Bring the belly to rest between the thighs and the forehead to the floor.

4. There are two possible arm variations:

Either stretch the arms in front of you with the palms toward the floor or bring the arms back alongside the thighs with the palms facing upwards. Do whichever feel more comfortable to you?

Downward Facing Dog

DOWNWARD FACING DOG

Downward facing dog is done many times during most yoga classes. It is a transitional pose, a resting pose and a great strengthener in its own right. It may be the first yoga pose you encounter as you begin a yoga practice. Downward dog is so prevalent, even people who have never done yoga have probably heard of it.

Beginners: Try bending your knees, coming up onto the balls of your feet, bringing the belly to rest on the thighs and the sit bones up high. Then sink your heels, straightening the legs keeping the high upward rotation of the sit bones. Also try bending the arms slightly out to the side, drawing the chest towards the thighs. Then restraighten the arms. 

Instructions:

1. Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.

2. Curl the toes under and push back raising the hips and straightening the legs.

3. Spread the fingers and ground down from the forearms into the fingertips.

4. Outwardly rotate the upper arms broadening the collarbones.

5. Let the head hang, move the shoulder blades away from the ears towards the hips.

6. Engage the quadriceps strongly to take the weight off the arms, making this a resting pose.

7. Rotate the thighs inward, keep the tail high and sink your heels towards the floor.

8. Check that the distance between your hands and feet is correct by coming forward to a plank position. The distance between the hands and feet should be the same in these two poses. Do not step the feet toward the hands in Down Dog in order the get the heels to the floor. This will happen eventually as the muscles lengthen.

Advanced: If you are very flexible, try not to let the rib cage sink towards the floor creating a sinking spine. Draw the ribs in to maintain a flat back. Try holding the pose for five minutes, placing a block under your head for support.

Sun Salutation

One of the best ways to incorporate easy yoga poses into your workout is with the Sun Salutation. 


The Sun Salutation A has 9 positions and it is good to start with this for a warm up session.

Then onto Sun Salutation B which has 17 positions, this will warm up your body quickly.


Make sure you do Yoga on an empty stomach, the best time of the day is just before breakfast or just before dinner, when you have the greatest amount of energy.

1. Stand with both feet touching. Bring your hands together, palm to palm, at the heart. Make sure your weight is evenly distributed. Exhale.

2. Raise your arms upward. Slowly bend backward, stretching arms above the head. Relax your neck. Inhale.

3. Exhale while you slowly bend forward until your hands are in line with your feet, touching your head to your knees, if possible. Press your palms down, fingertips in line with toes (bend your knees if you have to), and touch the floor.

4. Move your right leg back behind your body in a wide lunge. As you inhale, keep your hands and feet on the ground, with your left foot between your hands, and raise your head.

5. Bring your left foot together with your right foot.

6. Exhale as you lower your body, resting on your forearms.

7. As you inhale, lower your pelvis to the ground and raise your head and bend backward as far as possible, while straightening your arms.

8. Putting your hand on the ground and keeping your arms straight, raise your hips and align your head with your arms. Exhale.

9. Slowly inhale and bend your right leg to take a wide forward step. Keeping your hands firmly on the ground, place your right foot between your hands and lift your head up.

10. Keeping your hands in place, bring both feet together. Straighten your legs but keep your waist bent and upper body lowered. Touch your head to your knees, if possible. Exhale.

11. Slowly rise, straightening your back into a standing pose. Bend backward, stretching your arms above your head as you inhale.


Work up to doing 3-5 Sun Salutations B comfortably all in a row, while keeping the breathing smooth.