BASIC YOGA POSES
|| HISTORY
OF GAMES& SPORTS
|| INFANT GAMES ||
PRE SCHOOL GAMES ||
SCHOOL GAMES
GAMES
FOR GIRLS & WOMEN ||
TEAM
GAMES ||
YOGA
The asanas
in this section are the basic poses that every yoga practitioner is supposed
to know. The basic poses are to be learned in the sequence presented. They are
arranged in the approximate order of difficulty. Each new pose can be taken
a new day. The basic poses are:
|
|
Lotus
(Sukhasana) |
|
|
Mountain
Pose (Tadasana) |
|
|
Balance
Posture(Natarajasana) |
|
|
Back
Stretch (Paschimottanasana) |
|
|
Cobra(Bhujaangasana)
|
|
|
Simple
chest Expansion(Ardha Chakrasana) |
|
|
Simple
Triangle (Trikasana) |
|
|
Leg
Clasp (Padahastasana) |
|
|
Bow (Dhanurasana)
|
|
|
Simple
Spinal Twist (Ardha Matsyendrasdana) |
|
|
Backward
Bend (Supta Vajrasana) |
|
|
Knee
and thigh Stretch (Bhadasana) |
|
|
Plough(Halasana)
|
|
|
Shoulder
Stand(Sarvangasana) |
|
|
Simple
Fish (Matsya) |
|
|
Simple
Locust (Salabhasana) |
|
|
Deep
Relaxation (Savasana) |
LOTUS
(SUKHASANA)
- Sit in a legs-crossed position
with the soles of your feet turned upward and heels pressed against
the lower side of your abdomen. Keep your spine straight.
- Place your hands on your
knees, palms up. Hold as long as you wish.
- This is one of the meditative
postures. It imitates an inverted lotus flower. The head is held erect
and the eyes closed during this posture.
This promotes balance and harmony.
|
LOTUS
(SUKHASANA)
|
MOUNTAIN
POSE (TADASANA)
MOUNTAIN POSE (TADASANA) |
- Stand in an erect position
with your feet together. Press the feet flat against the floor as if
to stretch them.
- Visualize a string through
the spine pulling you upward, lifting the knees, hips and hamstrings.
- Equally distribute the
body weight. Keep your abdomen in and chest high. Your arms may remain
at your sides.
This is a basic posture of
balance and control. It is the foundation for good standing posture.
|
BALANCE
POSTURE (NATARAJASANA)
- Stand in the mountain
pose. Inhale slowly and raise arm overhead.
- At the same time, lift
your left ankle behind you and clasp it with your left hand. Shift your weight
to the right side.
- Exhale and pull the left
leg toward your body and lean forward slightly while looking forward.
- Your right arm will provide
balance. Hold for 20 seconds. Slowly release and return to start. Repeat to
opposite side.
This improves balance, coordination
and quadriceps flexibility.
BACK
STRETCH (PASCHIMOTTANASANA)
- Get into a seated position
with legs extended forward.
- Rest your hands on your
thighs and straighten your spine.
- Raise your arms in front
of you to shoulder level.
- Then proceed to raise
them overhead, bending slightly backward.
- Bend forward to your
knees.
- Grab your knees and
hold the stretch for 10 seconds.
- Your head should be bent
forward.
- Pull your body forward
to your knees with the elbows bent outward. Hold for 10 seconds.
- Return to upright position.
- Place hands on your thighs
and relax.
This increases spinal flexibility
and strengthens the back.
COBRA
(BHUJANGASANA)
- Lie face down with arms
at sides and head resting on either side.
- Slowly bring your head
to center and rest your forehead on the floor.
- Place your hands underneath
your shoulders with your fingertips facing inward.
- Tilt your head backward
and begin raising your trunk. Push your hands against the floor and
slowly start straightening your arms. Hold extreme position for 10 seconds.
- Slowly tilt your head forward
and lower your trunk back to start. Relax and concentrate on the feeling
in the legs, back and abdomen.
This removes tension from the
spine and back, strengthens and firms the abdomen and buttocks. |
COBRA (BHUJANGASANA) |
SIMPLE
CHEST EXPANSION (ARDHA CHAKRASANA)
- Get into a standing position,
arms at sides.
- Your feet should be approximately
six inches apart. Relax your spine.
- With your palms facing
outward, raise your arms until they are in front of your chest, elbows bent.
- Straighten your arms.
Then slowly bring them behind you, keeping them raised high. Interlock your
fingers. Concentrate on the stretch in the shoulders and chest.
- Slowly bend backward.
Maintain balance and control. Look upward and hold for 10 seconds.
- With knees locked, bend
forward and bring your arms over your back. Hold for 10 seconds.
- Return to upright position.
Unclasp your hands and concentrate on relaxing the neck, spine and shoulders.
This strengthens and tones
the muscles of the chest, back and arms. The rib cage expansion aids respiration.
SIMPLE
TRIANGLE (TRIKONASANA)
- Stand with feet wide
apart.
- Slowly raise arms to
sides until they reach shoulder level. Your palms should be facing down.
- Exhale and bend left
until you can bring your left hand to your left knee.
- Keep your knees locked.
Inhale and bring your right arm over as far as possible without bending the
elbow. Hold the position for 20 seconds while breathing deeply and concentrating
on the stretch.
- Slowly straighten and
return to start.
- Relax for a moment, and
then repeat to opposite side.
This trims the waistline,
relieves tension in the neck and back.
LEG CLASP
(PADAHASTASANA)
|
LEG
CLASP (PADAHASTASANA)
|
- Stand in the mountain pose.
- Bend forward. Bring your
arms behind your knees and clasp your hands.
- Be certain to position your
hands securely behind your knees and slowly draw your upper torso down
as far as comfortable. Your head should be lowered and directed toward
your knees. Hold for 10 seconds.
- Lower hands to calf level.
Again draw your body inward. Hold for 10 seconds.
- Unclasp your hands, inhale
deeply and raise your trunk back to start, one vertebra at a time.
This tones and firms the thighs
and calves. It also improves hamstring flexibility. |
BOW (DHANURASANA)
BOW (DHANURASANA)
|
- Lie on your stomach,
arms at sides and chin resting on the floor. Bend your knees, feet together.
- Reach your arms
back and grasp your ankles. Slowly raise your torso while arching your
back until the abdomen bears the bodyweight. Tilt your head back and
hold for 10 seconds.
- Slowly lower until
chin is resting on the floor. Release your grasp and lower feet to the
floor.
- Lie flat with head
turned to one side. Rest and observe the feeling in the pelvic region,
back, arms and legs.
This shapes and tones
hips, thighs, buttocks and abdomen. It strengthens lower back and promotes
flexibility in the chest, shoulders, back and arms.
|
SIMPLE
SPINAL TWIST (ARDHA MATSYENDRASANA)
- Sit on the floor.
Place your right sole against your left thigh.
- Cross your left
foot over the right knee and place the sole of your foot firmly on the
floor.
- Position your left
hand before you.
- Bring your right
arm to your left knee and firmly grasp it.
- Slowly twist your
trunk and head to the left. Your left arm will then be placed around
your waist and rested on your right side. Keep your chin close to your
shoulder. Hold for 10 seconds.
- Slowly move our
of the posture and relax. Change leg position and repeat to other side.
This releases tension
from the spine and promotes spinal flexibility. |
SIMPLE
SPINAL TWIST (ARDHA MATSYENDRASANA)
|
BACKWARD
BEND (SUPTA VAJRASANA)
- Sit on the back of your
heels with your feet close together.
- Slowly move your arms
backward, and then place them securely on the floor behind you.
- Drop your head backward
while inhaling and expanding your rib cage. Arch your spine. Hold extreme
position for 15 seconds. Walk hands forward and return to start.
- Relax for 10 seconds
and repeat.
This increases flexibility
in ankles, feet and spine. It also strengthens the abdomen and lower back.
KNEE
AND THIGH STRETCH (BHADRASANA)
- Get into a seated position.
- Pull your heels into
your groin area and grasp your feet. Keep your spine straight.
- Slowly lower your knees.
- Hold extreme position
for 10 seconds.
This firms the thighs and
promotes knee and inner-thigh flexibility.
PLOUGH
(HALASANA)
PLOUGH
(HALASANA)
|
- Lie flat on your
back with arms at your sides. Your palms should be facing down.
- Slowly raise your
legs. Use your hands to push against the floor as you lift your trunk.
Continue lifting until your legs are lowered beyond your head with your
toes touching the ground as near to the head as possible.
- Once you have moved
as far as comfortable, press your chin against your chest.
- Place your hands
on your back with elbows on the ground. Hold for 20 seconds.
- Slowly unroll back
to a lying position. Press your hands against the floor for support
of your body weight.
This promotes spinal flexibility
and deep relaxation of all the muscles. It also improves the functioning
of the internal organs by supplying them with extra blood. |
SHOULDER
STAND (SARVANGASANA)
|
- Lie flat on your
back.
- Place your hands
at your sides, palms down, and begin to raise your legs. Press your
hands against the floor to push your legs upward.
- Place your hands
on hips, elbows on the ground. Try to straighten your legs and hold
them upward. Your chin should be tucked in against your chest. Close
your eyes and relax. Hold for 10 seconds.
- Bend your knees,
release your hands, and slowly return to start, one vertebra at a time.
This promotes circulation in
chest and neck. It is also said to stimulate the glands, in particular the
thyroid. |
SHOULDER
STAND (SARVANGASANA)
|
SIMPLE
FISH (MATSYA)
SIMPLE FISH (MATSYA) |
- Lie down, face
up, with your legs crossed as in the Lotus posture.
- Cross arms over
and around your head. Let your body weight drop naturally.
- Do not force the
position. Breathe naturally and hold as long you wish.
- Change leg position
and repeat.
This loosens shoulders
and hip joints and relaxes the body.
|
SIMPLE
LOCUST (SALABHASANA)
|
Lie on the floor,
face down. Rest your chin on the floor and place your hands at your sides.
Make a fist with each hand and place them firmly against the floor at
approximately thigh level. Raise your left leg slowly while pushing against
the floor with your fists. Raise as high as comfortable. Hold for 10 seconds.
Lower leg to ground. Relax for sometime. Raise your right leg and follow
the same procedure.
This strengthens the
abdomen, buttocks and lower back.
|
SIMPLE LOCUST (SALABHASANA) |
DEEP
RELAXATION (SAVASANA)
DEEP RELAXATION (SAVASANA) |
Lie flat on the floor,
face up, with arms at the sides. Lie motionless and observe your breathe.
Study the flow of breath and quiet your mind. Feel a relaxing force move
slowly up the body. It starts at the toes and moves slowly to the ankles,
calves, knees and so on. Visualize a quiet stream of gentle energy removing
tension from your body. Roll to your side and sit up and observe the feeling
of deep relaxation. 
This invigorates the
body and mind through conscious relaxation.
|
Astrology - Horoscope
Back
||
Home ||
Help
||
Next
