Basic Yoga

A few tips and two poses to try

by Leigh Wierichs

Yoga is an excellent way to incorporate flexibility training into your life--especially during a holiday season.    The two poses below, and four poses in Basic Yoga II, provide a sampling of Yoga exercises to try.  They can be performed anywhere, even at the beach! You should move into each position slowly and each one should be held approximately 30 seconds.  As you stretch, you should take deep, slow breaths.  You should stretch to the point of mild discomfort, but you should not feel pain. Avoid bouncing while stretching.  Wear loose, comfortable clothing and bare feet.  Modify each position as needed depending on your level of flexibility and experience.

*Before beginning any fitness program check with your physician. The exercises described in this article are intended for someone without any injuries or joint problems.

*If you are pregnant, check with your doctor before performing any stretching program. During pregnancy your body secretes the hormone relaxin that increases the flexibility of the pubic symphysis to allow the baby to fit through the birth canal. The effects of relaxin are not limited to the pelvis and increase flexibility in all of your joints. Therefore, if you are pregnant you should be very careful about over-stretching and hold the stretches no longer than 20 seconds.

Mountain Pose

Execution: 

• Begin with the feet all the way together.

• Engage the quadriceps (muscles on the front of the thigh), pulling the kneecaps up.

• Pull the shoulder blades in toward each other.

• Let the arms relax and hang at your sides.

• Look straight ahead.

• Bring your awareness to your body and your breath.

Downward Facing Dog

Execution:  

• Begin on all fours with the palms on the floor shoulder, width apart.

•  Inhale.

• With your feet hip width apart, exhale, tuck your toes under and lift your hips toward the ceiling.

• Reach your tailbone toward the ceiling and your heels toward the floor.  Straighten the elbows and the legs.

• Your weight should be evenly distributed between your hands and feet.

• Continue to breathe as your maintain the position.

• Bend the knees to return to your starting position.

Modification:

• If this is too difficult, place the back of a chair against the wall and execute the pose in the same way with the hands on the edge of the chair instead of the floor.