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Asanas, Postures & Exercises

Yoga for Beginners

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. Here're are brief descriptions on some of the most
important, popular and easier Yoga postures:

Sukhasana ~ the easy pose

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.

Time: 5 - 30 minutes
Value: Composure of body and mind leading to inner harmony and the favourable
position to follow the other exercises.

Talasana ~ the palm pose

Stand erect with feet together or apart. Keep hands parallel to the sides, chest
forward, neck straight, abdomen and chin in. Slowly raise one arm to vertical
position and simultaneously rise on the toes and inhale. Breathe in deep and stretch
to the maximum. Gradually return to normal. Repeat with the other hand.

The second type of Talasana involves the raising of both arms together.

Time: 10 secs for each round


Value: It aims at increasing a person's height as it aims at stretching the thorax and
the lower abdomen by a combination of anterior, posterior, and lateral skeleton
movements when one is growing up and even upto some years after one has
reached maturity.

Konasana ~ the angle-pose


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.

Time: 15 secs for each round


Value: It contributes to flexibility of the body and makes muscles pliable.

Utkatasana ~ semi-standing pose on tiptoe

Stand, keep the hands stretched parallel in front or at the sides with palms down,
then squat. While squatting, slowly rise on tiptoe as you inhale. When breathe intake
is complete squat again exhaling with thighs pressing against the respective calves.
Taking in breath rise up on toes to standing position. Then slowly lower the heels to
the floor. Rest for 4 secs, then repeat.

Time: 2 minutes for 10 rounds


Value: Flexes the muscles of the legs and the pelvis.

Chakrasana ~ the wheel pose

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.

With arms up-stretched and exhaling, bend forward to touch the ground. With the
head almost touching the knees freely swing the arms straight upwards till they are
vertical and parallel to the legs. Maintain position for 3 secs. Then reverse while
taking in the breath.

Time: 18-20 secs for each round


Value: Exercise of the spine and the mid-trunk.

Bhadrasana ~ the throne pose

Sit on the floor with legs stretched out in front. While maintaining the contact with
the floor, draw both the legs nearer the body with the knees bent outward and the
soles of the feet together. Inhale and bring the feet close to the genitals - touching
the perineum, with the toes pointing outward. Palms outward, place the hand on
respective knees placing them down. Hold the pose and then slowly return to normal
while exhaling.

Time: 15 secs for each round


Value: Exercises the pelvic organs, the groin, the unused thigh muscles and the sex
organs.

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