Sponsored Links
Sponsored Links
Penmai eMagazine November! | All Issues

User Tag List

Like Tree51Likes

Ten Simple Yoga Exercises


Discussions on "Ten Simple Yoga Exercises" in "Exercise & Yoga" forum.


  1. #1
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Ten Simple Yoga Exercises

    Ten Simple Yoga Exercises

    Yoga Doesn't Have To Be Complicated

    If you were playing a game of word association and heard the word "yoga," what would be the first thing that popped into your head? A lot of people would say "pretzel" or "hard," but yoga can actually be quite simple. If you got out of bed and stretched your arms up this morning, you already did a yoga pose. Yoga introduces a mindfulness to stretching, so that you pay attention to your alignment and how the positions really feels in your body. A lot of basic yoga postures can feel very familiar, even if it's been a few years since your last P.E. class. Here is a sequence of ten poses that look simple but will stretch and strengthen your major muscle groups.

    1 Mountain Pose - Tadasana

    Type of pose: Standing

    Benefits
    : Improves posture, strengthens thighs, can help relieve back pain

    Instructions:
    1. Come to stand with the big toes touching.
    2. Lift up all your toes and let them fan out, then drop them down creating a wide solid base. You can separate your heels slightly if your ankles are knocking together uncomfortably.
    3. Bring your weight evenly onto all four corners of both feet.
    4. Let the feet and the calves root down into the floor.
    5. Engage the quadriceps and draw them upward, causing your knee caps to rise.
    6. Rotate both thighs inward, creating a widening of the sit bones, and tuck your tailbone in between the sit bones.
    7. Tone the belly, drawing it in slightly.
    8. Widen the collar bones and make sure the shoulders are parallel to the pelvis.
    9. The neck is long, the crown of the head rises toward the ceiling, and the shoulder blades slide down the back.
    It may seem like you are just standing there, but bringing the body into alignment is hard work. The alignment for Tadasana carries in to many of the standing and inverted poses.
    Beginners: Practice the pose with your back to the wall so you can feel the alignment.
    Take a block between the thighs. Squeeze the block and roll it slightly backward to feel the engagement and rotation of the thighs.


    Similar Threads:

    Sponsored Links
    Last edited by sumathisrini; 29th May 2013 at 02:17 PM. Reason: External link removed
    Geetha A, jv_66 and sumitra like this.

  2. #2
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Ten Simple Yoga Exercises

    Tadasana
    Tadasana is also called mountain pose. It is the most basic yoga standing pose, but don’t let that fool you into thinking it is easy. A properly done tadasana works every muscle in the body, as well as your mind. This is why tadasana is included in the advanced yoga for back pain series. Everything you learn in tadasana is applied when you do the other standing poses, so pay careful attention and don’t hesitate to re-read this article as you need.

    Kinetic Chain
    In tadasana, one stands upright against gravity in alignment. The feet are planted firmly on the floor. As the feet provide the foundation of the pose, even the smallest shift in their position will create posture changes further up the kinetic chain, affecting the legs, pelvis and back. Conversely, standing with a stable, balanced foot alignment will help you address imbalances of muscles that cause back pain. This is done when, in order to come into the pose, tight muscles stretch, and/or weak muscles work harder than usual.

    There are three points on the bottom of each foot that should feel anchored into the floor: the mound of the big toe, the mound of the little toe and the center of the heel. (Mounds are located behind the toes themselves, and you can feel and see them as rounded masses.) Doing mountain pose with correct foot position and attention to the legs, arms and torso will begin to address postural and muscle strength imbalances above the feet.
    Upper Body
    If you think of pinning the shoulder blades together in the upper back, it will help you widen your collar bone, as the instructions for tadasana state. Attention to this detail will help address any tendency you may have toward kyphosis, or hunchback. Kyphosis is a result of spending a lot of time at the computer, driving, or reading.

    Alignment
    Beginners and people with back problems should apply some tension to the muscles around the joints. This helps build strength and awareness. As you progress in your yoga practice, you can learn how to relax joints while keeping them stable. In the beginning, though, it is best to try for active muscles.

    Tailbone
    Thinking of dropping the tailbone is a way of relaxing this tiny but influential part of your spine. It is not possible to force the tailbone in any direction, or to move it consciously. Dropping the tailbone to move it forward happens more as a release of the soft tissue that connects it to other parts of the pelvis. But once the tailbone releases, it can help you accomplish an active and balanced mountain pose.

    Don’t Forget to Breathe
    As with any yoga posture, breathing is your helpful friend. Even though you may feel you are “just standing there,” you are really being quite active. Paying attention to breath will get you through the pose. It can also help you deepen the pose, which will bring more benefits.


    Last edited by sumathisrini; 29th May 2013 at 02:19 PM. Reason: External link removed
    Geetha A, jv_66 and sumitra like this.

  3. #3
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Ten Simple Yoga Exercises



    Geetha A, jv_66 and sumitra like this.

  4. #4
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Ten Simple Yoga Exercises

    2Raised Hands Pose - Urdhva Hastasana

    Type of pose: Standing

    Benefits
    : Improves posture, strengthens thighs, opens shoulders

    Instructions:
    1. From Tadasana, bring your arms out to the side and up.
    2. Press the palms together, keep the arms straight and take the gaze up toward your thumbs.
    3. Slide the shoulder blades down the back.
    4. Maintain your alignment.

    Beginners: Practice the pose with your back to the wall so you can feel the alignment. Place a block between the thighs, squeeze it and roll it slightly backward to feel the engagement and rotation of the thighs.




    Last edited by sumathisrini; 29th May 2013 at 02:19 PM. Reason: External link removed
    Geetha A, jv_66 and sumitra like this.

  5. #5
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Ten Simple Yoga Exercises

    3 Standing Forward Bend - Uttanasana

    Type of pose: Forward bend

    Benefits: Stretches and lengthens the hamstrings

    Instructions:
    1. From Urdhva Hastasana, swan dive the arms out to the side while folding forward.
    2. Make sure the fold come from the hips, deepening the hip creases, and not from the back.
    3. Bring the fingertips in line with the toes and press the palms flat.
    4. Engage the quadriceps muscles of the thighs. The more you use your quads, the more the hamstrings (the muscles on the back of the thighs) will open up.
    5. Bring your weight a little bit forward into the balls of your feet so that your hips stay over the ankles.
    6. Let your head hang.

    Beginners
    : Bend the knees if you need to in order to bring the palms flat. Then work on straightening the legs.

    Advanced
    : If you are very open in the hamstrings, bend the elbows out to the sides while holding the big toes in a yogi toes lock. If you are holding the pose for a long time, bring the palms flat underneath your feet.


    Last edited by sumathisrini; 29th May 2013 at 02:20 PM. Reason: External link removed
    Geetha A, jv_66 and sumitra like this.

  6. #6
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Ten Simple Yoga Exercises



    Geetha A, jv_66 and sumitra like this.

  7. #7
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Ten Simple Yoga Exercises

    4 Garland Pose - Malasana

    Also known as: SquatType of pose: Hip opener


    Benefits: Opens the hips and groin

    Instructions:
    1. Come to stand with the feet about mat's width apart.
    2. Bend the knees, coming into a squat.
    3. Keep the feet as close to parallel as possible.
    4. Take the upper arms inside your knees and bend the elbows. Bring the palms together intoanjali mudra (prayer position).
    5. Try to bring the hands to your heart center with the forearms parallel to the floor to open the knees slightly.
    6. Keep the spine straight and shoulders relaxed.
    7. Stay here for five breaths, then straighten the legs to come out.

    Beginners
    : Bring a folded blanket under your heels for support if your heels come up when you squat. This is better than trying to balance on the balls of your feet.

    Advanced
    : If your feet are parallel, work on bringing them closer together.



    Last edited by sumathisrini; 29th May 2013 at 02:20 PM. Reason: External link removed
    Geetha A, jv_66 and sumitra like this.

  8. #8
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Ten Simple Yoga Exercises

    5 Lunge Pose

    Type of Pose: Standing


    Benefits: Opens the hips and groins; stretches the calves, thighs, and hamstrings.

    Instructions:

    1. From downward facing dog, step the right foot up inside your right hand on an inhalation. If the foot doesn't make it all the way up, move it into position with the right hand.

    2. Bend the right knee so that it is directly over the right ankle with the right thigh parallel to the floor. Take particular care that your knee does not get ahead of your ankle, since this places the knee in a vulnerable position.

    3. Line your fingertips up with your toes.

    4. Come onto the fingertips to avoid placing too much weight in your hands.

    5. Roll your shoulder blades down your back, lengthen your spine, and bring your gaze to the horizon line.

    6. Extend from your back heel to the crown of your head.

    7. Hold up to five breaths, then return back to downward dog on an exhalation.

    8. Repeat with the left leg forward.

    Beginners: See our advice on adjusting your foot position manually.

    Advanced: Play with straightening your front leg for a hamstring stretch. You can move back and forth between a bent and straight front leg a few times.


    Geetha A, jv_66 and sumitra like this.

  9. #9
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Ten Simple Yoga Exercises

    6 Plank Pose


    Type of pose
    : Arm Balance

    Benefits
    : Strengthens the arms and spine. Preparation for more challenging arm balances.

    Instructions:
    1. From Downward Facing Dog, draw the torso forward until the shoulders are over the wrists and the whole body is in one straight line. This is very similar to the position you would take if you were about to do a push up.
    2. Press the forearms and hands firmly down, do not let your chest sink, press back through the heels.
    3. Keep the neck in line with the spine and broaden the shoulder blades.
    Beginners: Move back and forth between Down Dog and Plank making sure the distance between your hands and feet does not change.
    Advanced: Try lifting one leg at a time
    .



    Last edited by sumathisrini; 29th May 2013 at 02:21 PM. Reason: External link removed
    Geetha A, jv_66 and sumitra like this.

  10. #10
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Ten Simple Yoga Exercises

    7 Staff Pose - Dandasana

    Type of pose: Seated

    Benefits
    : Strengthens legs; improves alignment

    Dandasana is the basic seated pose from which all the others originate. Think of it as a seated version of Mountain Pose - Tadasana.

    Instructions
    :
    1. Sit with the legs outstretched straight in front.
    2. Engage the thigh muscles and flex the feet. The heels may come up off the floor.
    3. Make your spine long.
    4. Stack the shoulders directly on top of the hips.

    Beginners
    : Put padding under your sit bones, if necessary.

    Advanced
    : This pose looks easy, but if you are really working the thighs, you can break a sweat.



    Last edited by sumathisrini; 29th May 2013 at 02:21 PM. Reason: External link removed
    Geetha A, jv_66 and sumitra like this.

loading...

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Like It?
Share It!







Follow Penmai on Twitter