Yoga means "union" in Sanskrit. It is a union occurring between mind, body and spirit. Before indulging in yoga exercises, it is important to keep several things in mind: listen to your body's limits, do not push yourself too hard, and consult with a health professional before starting a new exercise, especially if you have health conditions.
Easy Pose or Sukhasana
The easy pose/sukhasana is a classic meditative pose where you site cross-legged and straighten your spine. Its goal is to make you relaxed and to quiet the mind. You should sit on a yoga mat or floor and cross your legs, placing your feet below your knees. Maintain straight posture by keeping your head and body straight. A balancing ball can help achieve this straightness.
Sun Salutation or Surya Namaskar
The sun salutation, also known as salute to the sun, is a flowing series of 12 poses. You begin by standing straight on your yoga mat and bring your palms together in prayer position (namaste). Inhale, and raise your arms slowly overhead, palms remaining together. Exhale, and bend forward until your hands touch your feet. It is important that all of these steps are done in a slow, flowing fashion. Inhale, take a step back with your right foot and arch your body back. Slowly lift your chin and hold for 15 seconds. Exhale, step back with your left foot this time. Keep your spine and legs straight in a line and hold this pose for 15 seconds. Be sure to support your weight with your hands and feet. Now slowly lower your knees, inhaling and exhaling, lower your chest and forehead. Keep your hips and toes curled under you. Take a deep inhalation and stretch forward and slowly bend your back. Keep your arms straight. Exhale, curl your toes under and press down your heels on the mat firmly, then lift your hips slowly. Inhale, move your left leg back and keep the top of the foot flat on the floor, lthen lift your chin slowly. Exhale, and bend your knees forward until your hands are touching your feet. Inhale, slowly stretch your arms over your head, and bend backward from the waist slowly. Exhale, and come back to your original position standing straight on the yoga mat
Hands to Feet Pose or Pada Hastasana
(Important note: The hands to feet pose is not advisable if you have spinal problems.)
Begin this pose by standing on your yoga mat straight with your arms to your side. Inhale, and raise your arms over your head. Bend forward and slowly touch your feet. Slowly bench further. Your belly should be by your upper legs. Do not push yourself if you cannot bend so far; just go as far as possible and listen to your body. Grasp your toes and breathe deeply through your nose. Hold for 15 seconds and release slowly.
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