From the Sankskrit root “yuj” which means “to yoke,” yoga is an ancient practice and philosophy promoting inner peace by joining the spirit and physical body together. The physical postures or asanas done in yoga are used to purify the body and control the chatter or fluctuations of the mind.
Among the many benefits of yoga include:
1. Energizes and rejuvenates the body
2. Tones the muscles
3. Increases mobility and flexibility
4. Relieves pain from bad postures and habits
5. Improves immunity and blood and energy circulation
6. Promotes inner peace and a more balances mindset
Beginners’ poses:
• Mountain pose
Benefits: good for improving posture, honing in on breathing and finding your center
With feet hip-width apart, stand tall — shoulders relaxed and weight evenly distributed — place your arms at your sides. Slowly start to breathe and then breathe deeply, as you raise your hands overhead in a prayer position or reaching toward the sky with your fingertips.
• Downward facing dog
Benefits: calms mind, strengthens arms and legs, stretches the shoulders, hamstrings, calves, arches, and hands
After mountain pose, get on hands and knees hips-width apart. Make sure knees are below the hips and walk hands forward. (Fingers should be spread apart to stabilize the body). Next, curl toes under and lift knees away from the floor — keep them slightly bent as the heels are lifted. To stretch even more, keep heels down on the floor.
• Cobra
Benefits: strengthens spine, stretches chest and lungs, shoulders, and abdomen, opens hearts and lungs
As you lie facedown on floor with thumbs directly under shoulders, extend legs with the tops of feet on the floor. Press tops of feet and thighs firmly on floor, and press shoulders down and away from ears. Straighten arms and push thumbs and index fingers down to raise chest off the floor. Breathe easily, as you hold the pose from 15 to 30 seconds.
• Warrior I
Benefits: full-body stretch, strengthens shoulders and arms, back, thighs, calves and ankles
Stand in mountain pose, then place legs 3 to 4 feet apart. Turn right foot to 90 degrees (and bend, keeping it over the ankle) and left foot in slightly. Raise arms perpendicular to the floor, and gaze out over right hand.
• Child’s pose
Benefits: gentle stretch on the hips, thighs and ankles; relieves stress and any neck and back pain.
Begin by kneeling on the floor with big toes touching together. Sit on heels and then separate knees as wide as hips. Roll torso forward, as forehead rests in front of you. Extend arms forward and lower chest as close to knees. Breathe as you hold the pose.