Some of the important yoga basic poses

In yoga basic poses can be the most invigorating and relaxing poses to do. The warrior pose is one of these poses. Starting at the ´mountain´ pose you step the right foot a foot lengths forward shifting your weight onto this leg. Inhale with the arms over your head and interlace the fingers, pointing the index finger up. As you exhale, you lift the left leg up and out, hinging at the hips to lower the arms and torso down towards the floor. Look down at the floor and stare at a point for balance.

Seated Twist Matsyendrasana

Put the right leg straight out in front of you and cross the left leg over the right. Place the left foot flat on the floor close to the right knee. Then bend the right leg to bring the right heel next to the left hip. Wrap the right hand around the left knee and pull the knee in towards your chest. Press down through the hips and up through the crown to lengthen the spine.

Inhaling, bring the left hand up and as you exhale reach the arm around your back placing the palm on the floor fingers facing back. Look over the left shoulder towards the back and as you inhale you press the hips down and reach the crown up to lengthen the spine. Exhale and relax the shoulders down and press the chest open.

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Other Yoga Poses

Sirsha-Asana, the Head Stand

Sit on the floor in a kneeling position. Lean forward and put the arms on the floor in front of you while keeping the elbows apart at shoulder distance. Interlock the fingers of both hands.Put the top of your head flat down on the floor, pressing against the inside of the hands. Gently raise the knees of the floor and hold this pose as long as you can manage to do so. Don't forget to breathe.

Nataraja-Asana, the King of the Dance Pose

Stand straight up with the feet together and the arms by your sides. Inhale and bend the right leg backward grasping the left foot with your left hand while simultaneously extending the right arm straight out in front. Raise the right arm up until it is 45 degrees from the floor. Lift the left leg up as high as possible by holding it with the left arm.

Siddha-Asana, the Accomplished or Adept

This is one of the more advanced yoga poses, however all yoga postures can in principle be used by anyone as the body will only stretch as far as it can go. Forcing it to do something it can't do is not part of yoga.

Begin this exercise sitting down on the floor. Bend the left knee and hold the left foot with both hands placing the heel against the perineum and the sole of the foot against the inside of the thigh. Place the index finger of the right hand around the toe of the right foot. Take the left foot with the left hand. Bending the right knee you take the right foot with both hands and put the outside edge of the right foot just there where the calf and the thigh of the left leg meet. The heel of the right foot must be lined up with your navel. Place the hands on the knees, palms up, and form circles with the thumb and index finger while extending the other fingers straight ahead.

Yoga exercise postures can be used to tone and relax the body and should in no way be forced on the body. Gently building up your muscle strength is better than forcing yourself to do postures that you don't feel comfortable with yet.

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