Yoga Asanas (Yoga Postures)

Yoga was handed down by ancient Indian sages andhelps to activate and strengthen all the joints of the
is now widely popular in the western world because ofbody. It is, however, a challenging pose that needs to
its wide range of benefits. The word "asana" is derivedbe practice with care.
from the Sanskrit word which means posture. Each1. Lie on your back with your knees bent and feet flat
asana has its own distinct name, form and a uniqueon the floor
way of performing. Many celebrities regularly practice2. Push down into the floor with your feet and lift your
different yoga asanas and have benefited highly fromhips off the ground
it. Whether you want to loose that extra fat from your3. Place your hands underneath your shoulders and lift
body or just want to enhance your concentration levelup onto you head
or the flexibility of your body, yoga asanas will give4. If possible, straighten your arms and lift all the way
you all round benefit. It helps in maintaining our bodyup
balance, which is of utmost importance as any5. Try to remain here for 5 deep, gentle breaths and
disequilibrium within the body, could wreck havoc.then reverse the process lowering back down.
There is a variety of yoga asanas and it is necessarySEATED YOGA POSES
to choose from this wide range those yoga asanasPadmasana (Lotus) is the most commonly see yoga
that will suit your body and help you to reach your aim.seated posture, but there are easier variations that are
Of the various asanas a few which are effective asjust as effective. Ardha Padmasana (half lotus) is a
well as easy to perform are discussed here.good place to start.
SURYA NAMASKAR (Sun Salutations)1. Sit on the floor
Generally, every routine of yoga asanas should begin2. Take you right foot and place it in the hip crease of
with Surya Namaskar, which is intended to warm theyour left leg
body for practice, unify the breath and body, and3. Take you left foot underneath the right knee
promote both strength and flexibility.4. You may feel a stretch in your right ankle
BASIC YOGA POSTURE SQUENCES5. Hold for 2 minutes and then switch
Uttanasana (standing forward bend) provides strength6. Eventually you can practice full lotus by putting both
to the spinal cord and helps to cure many backfeet intothe opposite hip creases of the legs
problems. Paschimothanasana actually stretches theSAVASANA or CORPSE POSE
back body, makes the spine more limber, and helps toAfter you have finished doing all the asanas that you
keep you injury-free.wish to do, it is important that you do Savasana, the
RESROTATIVE PRACTICE: Balasana or Child's Pose"dead man's pose." It helps to calm down the mind and
Balasana (child's pose) helps to stretch and relax thethe body.
shoulders, the neck, and the back of the body.1. Lie on the floor on your back with your feet wider
1. Sit on the floor on your kneesthan your hips
2. Bring your knees wide apart2. With your arms at your sides, make sure the palms
3. Extend you hands in front of you on the floor, palmof the hands face up
up3. Relax your entire body, close you eyes, and focus
4. Rest your hips down toward your heelson the natural movementof the breath
5. Rest your forehead on the floorYou should only do those yoga asanas that are
*you can also practice this with your arms resting atsuitable for your body and which you can perform
your sideswithout hurting yourself. Yoga is about balance and
6. Breathe gently and remain in that position for twoawareness, not pushing to extremes. It is important
minutesthat you perform all the yoga asanas carefully and
ADVANCED YOGA POSTURESproperly to achieve full benefit from them.
Dhanurasana (Wheel Pose) is a wonderful asana that