Yoga Postures
The practice of Raja Yoga includes manipulation of the physical body in order to set free the mind and spirit within the body. As such, there are several basic postures that are used in Yoga. As you begin Yoga it is important that you listen to your body and take it slow. Always keep in mind that the goal of each posture is to open the mind and spirit, to unshackle them from the physical plane. The movements themselves are not important, only the result. It is entirely within the realm of Yoga to create your own postures, however these have been passed down for centuries from swami to student, and it is best to use what has been previously proven to help elevate the student's mind.
Sukhasana: Sit/Easy Position. This posture is a starting position. It helps focus awareness on breathing and the body. In addition it also strengthens the lower back and opens the groin and hips for further movement. Sit cross-legged with your hands on your knees. Focus on your breathing. Keeping your spine straight, push your pelvis down into the floor. Allow your knees to gently lower toward the floor. If you have problems with your knees sitting too high (above your hips), I recommend you sit on a cushion or block. This will help support your back and hips. Take between 5 and 10 slow, deep breaths. On the next inhale, raise your arms over your head in one smooth motion. Exhale, bringing your arms down slowly. Repeat this 5 to 7 times.
Dog and Cat: This posture is in actuality two in one, with the first flowing into the second. This post increases the flexibility of your spine. Begin on your hands and knees. Keeping your hands just in front of your shoulders, make sure your legs are hip width apart. Inhale, while at the same time tilting your tailbone and pelvis up, allowing the spine to curve downward. Drop your stomach low while you arch your back, and lift your head up. As you exhale, the position turns to Cat: the spinal curve is reversed, the pelvis tilted down, the chest and stomach pulled in. Repeat this transition several times, flowing smoothly from dog into cat, and back again.
Tadasana: Mountain. This posture is deceptively simple, to the point where many students don't see the need. But this position improves balance and self-awareness, and because of this is an important posture in Yoga. Stand with your feet together, hands at your sides, making sure your eyes are looking forward. Raise your toes, fanning them open, then lower them back to the floor. Fell your heel, outside of your foot, toes and ball of your foot all connect with the floor. Tilt your pelvis slightly forward. In a natural motion (not one that extends beyond your limits as would an army officer) raise your chest up and out. Raise your head up and lengthen your neck by lifting the base of your skull toward the ceiling. Stretch your pinky fingers downward toward the floor, then balance this motion by stretching your index fingers out. Push into the floor with your feet and raise your legs, first your calves and then your thighs. Hold the posture without tensing as you breathe. Inhale, visualizing the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse this visualization when you exhale, "watching" your breath as it passes from your head through your body and out your feet into the floor. Hold the posture for 5 to 10 breaths then repeat. On your next inhale raise your arms above your head, moving into the Urdhava Hastasana posture, and hold the position for several breaths. Lower your arms on an exhale.
Uttanasana II: Forward Bend or Extension. This posture begins in the Mountain position. It focuses on stretching your legs and spine, resting your heart and next, and relaxes the mind and body. Inhale and raise your arms overhead. Exhale, bending at the hips, then bring your arms forward and down until you touch the floor. If you need to bend your knees feel free, especially if you are feeling stiff. Grasp your ankles, or if you prefer, leave your hands on the floor and breathe several times. Repeat this about 3 to 5 times. On your last bend, hold the position for 5 to 10 breaths. To come out of the pose curl upward as if pulling yourself up one vertebrae at a time. Picture them stacking on top of one another, and leave your head hanging until the last possible moment.
Trikosana: The Triangle. This posture stretches the spine, opening the torso so that you can improve your balance and concentration. Start with your legs spread 3 to 4 feet apart with your feet parallel. Turn your left foot 90 degrees to the left and your right foot about 45 degrees inward. Inhale, raising both arms until they are parallel with the floor. Exhale, turning your head to the left and look down your left arm toward your outstretched fingers. Make sure that your left knee is aligned with your left ankle. Inhale, stretching outward toward the left, tilting your left hip down and your right hip up. When you've stretched as far as you can pivot your arms, allowing your left hand to rest against your calf. Turn to look up at your right hand. Breathe deeply several times. Inhale and straighten up. Exhale, lowering your arms. Put your hands on your hips, aligning your feet to face front again. Repeat the posture on the other side.
Vrabhadrasana II: Warrior II. The benefits of this posture include strengthening of your legs and arms as you improve your balance and build your confidence. This posture also begins in the mountain position. Spread your feet about 4 to 5 feet apart. Turn your left foot perpendicularly outward to your hip. Slowly bend your left kneed until your thigh is parallel to the floor, making sure to keep your knee over your ankle. Raise your arms over your head. Slowly lower your arms until your left arm is straight in front of your and your right arm is behind you. Look forward and breathe 4 to 5 times, then lower your arms and bring your legs together. Reverse the posture.
Bhujangasana: The Cobra. This posture focuses on stretching the spine, strengthening your back and arms, and opening your chest and heart. Lie down on the floor on your stomach. With your legs together and your arms at your side, make sure your hands are positioned close to your chest. Step 1: Inhale slowly as you raise your head and chest as high as they will go. Tightening your buttocks muscles will keep your lower back protected. Breathe several times then lower your head. Repeat several times. Step 2: After following step 1 and raising your head as high as possible, raise yourself on your arms so that you stretch your spine even more. Do not overextend yourself. Only stretch as far as you are comfortable. Make sure that your pelvis never leaves the floor. Breathe several times and then lower yourself back onto the floor with an exhale.
Adho Mukha Svanasana: Downward Facing Dog. This posture builds strength, flexibility and awareness while stretching the spine and hamstring and resting your heart. Begin on your hands and knees. With your legs about hip width apart and your arms aligned with your shoulders, make sure that your middle fingers are parallel and pointing straight ahead. Roll your elbows to your inner elbow is facing forward. Inhale and curl your toes under. Exhale and straighten your legs, then push upward with your arms. The goal is to lengthen your spine while keeping your legs straight and your feet flat on the grown. If you need to bend your knees when you first start out attempting the posture that is acceptable. The important thing is to attempt to lengthen your spine and become flexible enough to attempt the posture without knee bending or lifting of the heels. Keep your shoulders down, they should be below your ears and your weight should be balanced evenly between your hands and feet. Hold the posture for several breaths, then exhale as you come down. Repeat this several times, attempting additional spine length and synchronizing your breath with your movements so that you lift up as you inhale and down as your exhale.
Ardha Sarvangasana: Half Shoulderstand. This posture promotes proper thyroid function and also strengthens your abdomen while improving blood circulation. As it relaxes you it also stretches your upper back. This is the sort of position you might have done as a child. Lie on your back, lifting your legs into the air. Placing your hands on your lower back as support, rest your elbows and lower arms on the floor. Balance your weight so that it centers behind your shoulders and mid- to upper-back, but not on your neck. Breath deeply, holding the posture for 5 to 10 breaths. To reverse the position, slowly lower your legs, making sure to keep them very straight. This will strengthen your abdominal muscles.
Sethu Bandhasa: The Bridge. This posture increases flexibility, while strengthening your lower back and abdominal muscles and opening your chest. Begin this posture by lying on your back with your knees up and your hands at your sides. Place your feet near your buttocks and about 6 inches apart. Slowly raise and lower your pelvis. Then slowly raise your tailbone and continue to lift the spine trying to move one vertebra at a time until your entire back arches upward. Push firmly with your feet. Keep your knees straight and close together. Breathe deeply, clasping your hands under your back and pushing against the floor. Take 5 slow, deep breaths then slowly lower to the floor and repeat.
Savasana: The Corpse: This posture relaxes and refreshes the body and mind, as well as relieves stress and anxiety. The Corpse could be considered the most important posture in Yoga. This position is usually performed at the end of a session as a way of consciously relaxing. The conscious part of this often times is the most challenging because many people tend to drift of to sleep in this posture. Begin by lying on your back with your feet slightly apart and your arms resting as your sides with your palms facing upward. Close your eyes and take several slow, deep breaths. Allow your body to sink into the floor, as if sinking into warm sand. Focus on parts or your body and will them to relax. I recommend starting at your feet and working your way up your body, visualizing each muscle and joint relaxing. Stay in the posture for 5 to 10 minutes minimum.