Depending on the style of yoga practiced, there can be hundreds of yoga poses to try, plus numerous variations of each. The position of the hands (mudras) and arms in a pose can give it a different feel or focus. Yoga classes often cue poses in the Sanskrit language. These pose names often end with the suffix “asana.” The Mayo Clinic recommends that students start a yoga practice slowly, taking into account any health conditions.
Marichi’s Pose
Twists such as Marichi’s Pose stretch the chest, shoulders and back and gently tone and squeeze abdominal muscles. Students should maintain a straight posture while in the pose. With inhales, the twist intensifies. With exhales, tension from the pose releases. In the non-bound variation, one hand remains on the mat behind the back.
Tree Pose
Tree Pose (Vrksasana) is one of the most well-known yoga poses. It is suitable for beginners and advanced students alike. To practice the pose successfully, students should keep the abdominal and back muscles engaged and the knee on the standing leg slightly soft. Students can place the foot above or below the knee. There are many mudras to match with Tree. Students can experiment with keeping the hands apart, together or in a prayer position at the heart.
Scale Pose
Scale Pose (Tolasana) starts with students seated in a cross-legged position. The challenge in Scale Pose is getting into Lotus first so that the legs do not fall apart when the body lifts off the floor. From a cross-legged position, students bring each foot up onto the opposite thigh. With hands on each side of the body, yogis contract abdominal muscles and push into the hands to raise the legs and hips off of the ground. Scale Pose strengthens arms and core muscles.
Crane Pose
Crane Pose (Bakasana) is similar to Scale Pose in that it balances students on their arm strength and challenges the core muscles. Many yoga students find Crane Pose easier when the knees are as high up on the arms as possible. It also helps to try to look upward to the floor out in front of the body. Beginner students can modify the pose by placing a block under the feet before they lift up or by placing one on the floor, just under the head, so that the floor seems closer.
Upward Bow Pose
Upward Bow Pose (Urdhva Dhanurasana) helps build flexibility and strength in the spine and is an intense pose for beginner students. The tendency in Upward Bow is for students to let their knees splay out to each side. For a safer and more successful pose, students should keep the knees in toward the mid-line of the body. “Yoga Journal” recommends using Cobra Pose as a preparatory pose before Upward Bow.
Standing Forward Bend
Standing Forward Bend (Uttanasana) helps stretch the hamstrings and back muscles. Standing Half Forward Bend (Ardha Uttanasana) is often coupled with this pose during flowing yoga sequences or Sun Salutations. Students should keep equal pressure on the bottoms of their feet and the knees soft or slightly bent. Hands can rest on the floor or a block. The face, neck and shoulders should feel relaxed.
About this Author
Clarissa Adkins is a freelance writer and 200-hour, registered yoga teacher. With a B.A. in English and a creative writing concentration from James Madison University, she has happily written and continues to write hundreds of articles about healthy lifestyles and yoga for various online publications.
