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Establishing a Strong Foundation - Beginner Poses in Yoga
from: Michael SaundersYoga is a family of ancient spiritual practices originating in
India. It is one of the six schools of Hindu philosophy. In
India and across the World, Yoga is seen as a means to both
physical health and spiritual mastery. Outside India, Yoga has
become primarily associated with the practice of asanas or
postures of Hatha Yoga.
Like many things in life, yoga poses are cumulative. Beginner
poses provide a foundation for later yoga poses. Though the only
way to adequately learn a pose is from an instructor, although
some can be described as examples.
The base for all standing poses is the "Mountain Pose," which
strengthens your thighs and improves your posture. Stand with
your big toes touching and evenly distribute your weight
throughout your feet. Press your feet into the floor, while
tightening your thighs to raise them. Draw in your belly, tuck
in your tailbone, stack the shoulders above the pelvis, and
widen your collarbones. You might want to practice against a
wall to feel how the pose aligns.
The "Staff Pose" is the foundation for all seated poses and can
be thought of as a seated version of the Mountain Pose. This
pose strengthens legs and improves bodily alignment. Sit with
your legs straight in front of you, engage the thighs, and flex
your feet (your heels might leave the floor). Lengthen your
spine and stack your shoulders over your hips. You might want to
start while sitting on padding, and if your hamstrings are too
tight, you'll have to bend your knees some.
Did you know?
Buddha, who is estimated to have lived 563 to 483 BC, is
believed to have studied what was known of yoga at that time as
part of an extensive education in Hindu philosophy. It is also
very likely, given the rapid growth of Buddhism after his death
and before the Bhagavad Gita was composed, that Buddhism had
some influence on that work. There is a considerable overlap
between the Hindu yoga tradition and Buddhism.
Besides these two base poses, a common intermediate pose to
transfer you into another pose is the "Downward Facing Dog."
This pose strengthens and stretches your entire body, and it's
also used as both a resting and standing pose. (It's a mild
inversion, so it should be avoided during pregnancy or
menstruation.) From a crawling position (wrists beneath the
shoulders and knees beneath the hips), curl your toes under and
push back while raising the hips and strengthening your legs.
Spread your fingers and press from the forearms into the floor,
with your upper arms rotated outwards to widen your collarbones.
Shoulder blades should be geared downwards, and you should
engage your quadriceps to take pressure off the arms. Rotate
your thighs inwards to keep the tail high and let your heels to
the floor; though if you're not yet flexible enough for your
heels to touch the floor, don't step forward so they do.
Most if not all yoga routines end with the "Corpse Pose," the
traditional pose of resting and rejuvenation. With your eyes
closed, lie flat on your back, with feet and arms falling out to
either side, slightly separated from your body, with your palms
up. Relax your entire body, face included, and breathe naturally
(you should feel heavy). When leaving the pose, begin by
deepening your breathing. Move your outer extremities and draw
the movement inwards, bringing the knees to the chest and
rolling over. Slowly sit up before opening your eyes.
About the author:
Michael Saunders edits a site on
maintains a Website on all elements of
abundance.
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