Basic Yoga Poses

Kick your health into high gear! Try the following basic yoga poses and see the difference it will make.

The physical discipline of Yoga involves specific breathing techniques and postures, called asanas - a Sanskrit term, which means "to sit in a particular position." In other words, asanas are the various positions that make up the practice of Yoga.

Sukhasana ~ the easy pose

This is best for composure of body and mind leading to inner harmony and the favorable position to follow the other exercises.

Sit on a mat with legs spread out in front. Bend one leg and place the heel under the opposite thigh. Bend the other leg and place under opposite thigh and sit cross-legged with erect spine. Place hands on respective knees, palms downward, eyes closed, head poised and relax. Stay in this position for 5 - 30 minutes.

Konasana ~ the angle-pose

This contributes to flexibility of the body and makes muscles pliable.

Stand with the feet fixed at 20-24 inches apart, hands at the side. While breathing in bend the upper part of the body sidewise above waist with the arm sliding below the knee while the other arm slides up to the armpit. The thorax, neck and head should be right angle with the base. Retain the breath and maintain the position for 4 seconds. Reverse to normal while exhaling. Repeat with the other arm.

The second Konasana posture entails the same exercise with the stretching of the arm from under the armpit to its full length above keeping it close to the respective ear, palms inward.

In another variation, the body swings in front to an X position. Inhale, then lower the left arm and raise the right, both stretched while exhaling. Alternately, touch the right toe with left hand and left with the right.

Do the variations of Konsana 15 seconds for each round.

Chakrasana ~ the wheel pose

This pose is an exercise of the spine and the mid-trunk.

Stand with feet 20 inches apart. Raise the arms upwards keeping it close to the ears, fists tight, inhale and bend backwards with abdomen forward. Then interlace the fingers of the up-stretched arms above head forming an anterior arc. Pause for 6 seconds.