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A Guide to Correct Yoga PostureThere are a few different yoga postures in particular that are important to learn, as they are generally practiced in all types of yoga, and so these are the basics that will help get you started in the yoga exercise. You want to remember to take it easy, and go slowly, especially in the beginning, and always listen to your body. You will be able to tell when you are holding a posture incorrectly, and you should stop immediately. Sukhasana This is the most basic yoga posture of all, and it is a starting position in yoga which helps you to focus awareness on breathing and on your body. It also helps to strengthen the lower back and the hips. In order to complete this posture you need to sit cross-legged with your hands on your knees, focus on your breath, and keep your spine straight as you push the sit bones down into the floor. Allow you knees to gently lower, and take 5-10 slow, deep breaths. Then on the next inhale, raise your arms up over your head, exhale and bring your arms down slowly, and then repeat this 5-7 times. Dog and Cat This is another more basic yoga posture, and this yoga posture is actually comprised of two different poses. You need to begin on your hands and knees, keeping your hands just slightly in front of your shoulders, and your legs about hip-width apart. As you inhale, you want to tilt your tailbone and pelvis up, letting your spine curve downward and your stomach drop low. You will feel your muscles stretching gently, and as you exhale, you will start moving into the second - the cat - position by reversing the spinal bend, tilting the pelvis down, drawing the spine up and in and pulling up your chest. You want to repeat this process several times, flowing smoothly from the dog to cat position and cat back into dog. Sethu Bandhasa This yoga posture, also known as the bridge, is completed by you lying on your back with your knees up and your hands at your side. Your feet should be near your buttocks, about shoulder width apart, and to begin you need to raise and lower your tailbone, then continue lifting the spine, trying to move one vertebra at a time until your entire back is fully arched upward. Make sure you push firmly with your feet, keeping your knees straight the entire time, and breathe deeply into your chest. Clasp your hands underneath your back, push against the floor, take five slow deep breaths, rest down on the floor and then repeat. |
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