Beginners’ Yoga Asanas
Yoga practice requires building up of strength and flexibility before proceeding to advanced asanas. All Yoga practitioners teach basic asanas initially, which can be incorporated into a yoga routine as well.
The standing poses of yoga specifically target the quadriceps muscles, increasing their tone and strength. Asanas like the warrior poses and the triangle poses require you to align your knee in relation to ground, and that is key to avoiding any misalignment.
• Warrior Pose – the front leg is bent and the back leg is straight. The muscle is isolated by plating the knee vertically on the ground, while the inner heel remains firmly on the ground as well.
• Straight legged pose – the Trikonasana, both the legs are kept straight. Bend your right knee slightly, and align the knee, heel and hip as in the warrior pose. If the alignment is correct, the knee cap will protrude slightly from your extended leg.
Other poses which not only improve your posture but also target specific muscle groups include:
• Mountain Pose – This is technically the correct way to stand upright – shoulders squared and tummy in. Adjust your back so that your chest opens outward, while your shoulder blades are closer to each other.
• Upward facing dog pose – With your toes and knees giving you support, raise your abdomen and torso and put pressure on your palms on the floor. Push your chest outward and fully extend your neck upwards. Close your eyes and take deep breaths. This pose is very rejuvenating as it allows the lungs and chest to expand. The posture of your body will improve significantly, and any fatigue will also be washed off
• Child Pose – Sitting on the mat with your knees flexed, bend forward and place your head on a raised block. Place your palms on the floor and close your eyes. Child Pose is a resting pose, and it also compresses the abdomen and stimulates peristalsis. It also imparts a sense of relief and improves breathing.
• All-Direction Back Stretch – An effective stretch to improve body posture, strengthen back muscles, lengthen the spine, and relax the tired back.
• Cobra Pose – It helps open up the chest area and shoulders; also strengthens the back.
• Cat Stretch – Another good posture for the spine that helps make it more flexible.
• Chair Pose – An excellent posture for lower back hips and knees. It relaxes and warms up the knees and hip bones.
• Corpse Pose – Lie on your back with a block under your head. Close your eyes and move your head from side to side. This asana helps to relax the muscles and regulate eye movements.
