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Yoga is the ancient practice of flexibility, strength and breathing exercises. It can be practiced alone or in groups, and requires little more than comfortable exercise attire and a floor mat.
Enthusiasts young and old, male and female, tout yoga as the best method for promoting vitality of the mind, body and spirit. It is credited with health benefits that include relaxation, muscle enhancement and improved breathing capacity.
Contrary to popular misconception, yoga does not require the flexibility of a contortionist to reap the exercises' benefits. Basic yoga positions can be assumed sitting, standing or flat on one's back or stomach.
One exercise that soothes the mind--with the added enhancement of one's posture, lung function and leg musculature--is the simple, seated Lotus pose. All it takes is sitting upright in a cross-legged position, with the soles of the feet tucked as closely to the inner thigh as possible, and breathing slowly and deeply.
There are many different "disciplines" within yoga, so even basic exercise terminology varies. The main thing to keep in mind is that yoga is considered "practice" that people can only strive to perfect at their own pace. -
The Downward-Facing Dog position is one of yoga's most-used exercises. It's a progressive challenge of balance and strength where the hands and feet are positioned flat on the floor and the hips urged upward to form an inverted "V" shape.
The Child's Pose, sitting knee-bent with feet tucked under the buttocks, and bowing forward toward the floor, is an exercise that stimulates the spine and thigh muscles.
The Bound Angle Pose, a seated position with the soles of the feet drawn together, stimulates the hips and inner thigh areas.
Basic forward bends--legs together and pointed forward with the arms outstretched as far as possible--provide a general exercise that tests the muscles' strength and flexibility as well as one's capacity to breathe smoothly and deeply. -
There are two simple standing exercises that enhance balance, leg strength and flexibility: One is full forward bend with the feet placed together and the back bent forward and down and the hands clutching the heels; the other is the half-way forward bend with the back bent midway down and the hands clutching the toes.
For an overall body stretch, a Triangle Pose--with legs spread wide and arms outspread and alternately arcing upward and out from one shin to the other--works wonders. -
Those new to yoga exercises are euphoric once they accomplish the test of strength and balance known as the Crow Pose, which entails an alignment of the palms and balls of the feet on the floor and tucking the elbows between the knees in a bent over position.
The most low impact of all yoga exercises is the one practitioners find most beneficial to the mind: the Relaxation Pose, where one lies flat on the back with arms flat and palms opened upward. Breathe deep, and enjoy.
