Yoga Exercises

Types of Yoga Exercises

The poses, or asana, of yoga come in different types:

• Breathing exercises, or pranayama, open up the flow of energy in the body and help your body relax. Full breathing throughout all yoga poses is important because it improves oxygen flow to your muscles and brain, helping you to relax further and become more alert and clear-minded.
• Seated poses, among other benefits, help increase hip flexibility.
• Standing poses strengthen the legs, open the hips, and improve balance.
• Forward bends stretch the back of the body. They are calming and help release tension.
• Backbends improve the flexibility and strength of the spine and back and also stretch the front of the body.
• Inversions, where the legs are above the head, help improve blood circulation, calm the mind, and reduce the effects of gravity on the body.
• Balancing poses, both leg and arm balancing, improve balance and coordination.
• Twists, moving from side to side, stretch and strengthen the back and abdominal muscles and increase spine flexibility.
• Restorative, or resting, poses promote relaxation.

Sample Yoga Exercises

The following stretches are modified yoga exercises. The best way to begin a yoga practice is with an experienced yoga instructor. You can also get downloadable yoga workouts for your iPod or computer.

Yoga Exercise 1: Release the Small of Your Back

1. Lie on your back with your feet flat on the floor.
2. Place a hand on each knee or as close as possible.
3. Exhale and bring your knees in toward your chest, letting your lower back press into the floor. Hold for two or three seconds, inhale, and let your knees lower toward the floor until your arms are straight.
4. Exhale and pull the knees back into your chest.
5. Repeat several times. End with your feet back on the floor.

1. Stand with your feet shoulder-width apart, and your arms and shoulders relaxed.
2. Exhale and begin to bend forward, starting by tucking your chin. Think of rolling down your spine, one vertebra at a time. Go slowly, taking 3 to 5 slow breaths to reach the point of a full, comfortable stretch. Touch your toes if you can, or simply stretch as far as you can without straining.
3. Hold the stretch for 2 or 3 relaxed breaths.
4. Inhale and start rolling up, one vertebra at a time, taking 3 to 5 breaths as you return to starting position.
5. Repeat several times.

Note: If it’s more comfortable for you, bend your knees slightly throughout the stretch.

Yoga Exercise 3: Relieve Shoulder Tension

1. Stand up straight, with feet shoulder-width apart and hands clasped behind your back.
2. Bend over from your waist and bring your arms as close as you can toward your head without straining. Keep your arms straight and your hands clasped.
3. Hold for 10 seconds and relax.
4. Repeat several times.

Yoga Guidelines

1. Do not force your body. Pushing your body into yoga positions it's not ready for does a lot of harm. Work slowly with your body. Respect its limits. These limits will gradually increase.
2. Have a regular practice. If you really want to heal, transform, or develop your body, you must be consistent.
3. Stop any exercise that causes pain. Pain is a signal from the body that something is wrong. Check with your doctor or yoga instructor to learn what to do. Usually not forcing your body and gently easing your way into postures (modified as necessary) will get rid of any harmful pain.
4. Do yoga exercises on an empty stomach at least two hours after a large meal.
5. Wear comfortable clothing to keep your body free of restrictions.
6. Be conscious and concentrate on what you are doing. Focus your mind on feeling what is happening in your body and concentrate on your breathing and position. Breathe slowly and deeply, according to the instructions for each asana.
7. Let your attention flow through your body as you become aware of each muscle and the stored tension and energy. Let the energy flow and the muscles relax.