Yoga asanas are the body postures used in yoga practice. There are thousands of postures and several different styles of yoga. The sun salutation is a basic foundation of the Hatha yoga derivatives used in most Western yoga studios. The postures are used in sequence at a pace that is comfortable for the practitioner. As always, you should try a posture in the way that allows you to breathe fully and freely while holding the posture with proper alignment. Hold each pose for up to five breaths and enjoy your practice.
Tadasana
This pose is also known as mountain pose. Stand with your feet at hips’-distance apart with your weight distributed evenly over both feet. Allow your arms to hang along the sides of your body with your palms facing inwards. Lift your chest from the sternum, engage your abdominals and point your tailbone downwards. Find a spot in front of you to gaze at, and hold this pose while breathing consciously. On your last inhale, raise your arms overhead and reach toward the sky.
Uttanasana
This pose is also known as a standing forward bend. On the exhale, bend forward by hinging at your hips into a straight-legged standing forward bend. Your arms should sweep the floor as you hang in uttanasana for up to five breaths. To take the strain out of your lower back, point your tailbone up towards the sky.
Ardha Uttanasana
As you inhale, place your palms on your ankles, knees or shins and lift your chest to a flat back position so that your chest is parallel to the floor. Look forward. Stay here for up to five breaths and fold forward. Return to Uttanasana on your next exhale.
Plank
Plank pose is like the starting position for push-ups. Hold the plank pose for up to five breaths. Keep your abdominals engaged to support your lower back and be careful not to sink your front body down towards the floor. Your body should form a straight continual alignment like a board or plank. This is a challenging pose. Focus on full breaths while maintaining the correct form.
Chaturanga Dandasana
Lower your body from plank toward the floor as if you were going to execute a tricep push-up. Lower slowly with control and do not allow your body to touch the floor. Hold this hovering position for up to five breaths. If you are unable to hold your body in this position, simply bring your knees to the floor to make is easier for now.
Urdhva Mukha Svanasana
This pose is also known as upward facing dog or cobra. From chaturanga dandasana, slide your body forward like a snake and lie on the floor. Bring your chest forward and look up toward the sky. When practicing this pose, you are supposed to think of sending the sun energy out from the area of your heart. Keep your shoulders back and open your collarbones. Your legs should be engaged but your buttock muscles are relaxed. Hold this pose for up to five breaths.
Adho Mukha Svanasana
This pose is also known as downward facing dog. From cobra, come down to the floor and lift your tailbone to the sky again as you straighten your legs to come into Adho Mukha Svanasana. Press down through your palms and feet as you lengthen your spine and bring your chest toward your thighs. Let your head and neck remain relaxed. Stay here for up to five breaths.
About this Author
Sala Saran is a bi-athlete and certified Personal Fitness Trainer who is passionate about the life transformative power of sports and fitness. Teaching a holistic perspective of the fitness lifestyle that is rooted in personal development, Sala Saran shares her expertise in articles, columns and seminars to lead others to a discovery of their own power to transform their life experience.
