One of the most essential postures is the deceptively challenging mountain pose: Stand tall with your feet close together, shoulders squared and hands at your sides. Seemingly easy, this pose actually requires that every bone in your body be in exact alignment (pelvis neither forced backward or jutting out; chest, or heart center, open but not jammed forward) and supported by active muscles. Similarly, corpse pose or relaxation pose: Lying flat on your back, arms and legs relaxed, can be challenging in learning to be still and relax. This pose should be practiced for 5 to 15 minutes after asana or breathing exercises. It can also be used independently as an effective stress management or relaxation technique.
Some yoga classes may start with the sun salutation. There are several versions. Here is one of the more common varieties. One round of Sun Salutation consists of two sequences, the first leading with the right foot, the second leading with the left. Try to coordinate your movements with your breathing. Start by practicing 4 rounds and gradually build up to 12.
Sun Salutation
Stand with your feet slightly wider than shoulder width. Inhale as you lift your arms over your head, tilting them slightly back. You will find that your neck extends naturally as you look up toward your hands. Exhale as you bend at the waist and place your hands on the floor next to your feet. Inhale as you bring your back parallel to the floor, lengthen your spine and look up. In one smooth motion, exhale as you bend your knees, then quickly thrust your legs straight behind you so that you’re in a push-up position (keep your leg muscles contracted to aid balance) and lower yourself almost to the floor. Inhale as you lift your upper body (chest, neck and head) and look up. Exhale as you raise your hips toward the ceiling, extending your arms and legs so that your body forms an inverted V. Reverse the sequence to return to standing.
Lotus is the most frequently seen pose in the Western World. This classic sitting pose, also known as Padmasana, is greatly revered as a position for meditation and Pranayama because it enhances concentration. Lotus pose can take time to achieve and while many schools teach lotus it is certainly not required for yoga or meditation. You may need to start in the cross-legged position. Gradually the hips and knees will relax so that you can place your foot on your thigh, but do not push it, and be gentle with your knees.
Getting into the Pose
From a regular cross-legged sitting position, take hold of your right foot with both hands and place it on your left thigh. The foot will turn slightly so that the sole is facing upward. Next, take hold of the left foot and bring it up onto the right thigh. For meditation, place the hands in Chin Mudra pose (index finger touching the thumb and other three fingers relaxed) or join them in your lap.
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