THE Yoga is an Indian discipline accompanying the meditation and a whole set of body postures. It aims to achieve physical and mental well-being. THE Hatha Yoga is the most practiced.
Basic yoga postures
THE yoga poses are numerous, but a few constitute the yoga posture basic. More than a hundred postures are listed and are adopted by the disciples. People who engage in these practices must however know the 20 basic postures. The practice of these postures can be done at home with a yoga matwithout you needing the assistance of a master-yogi.
The Principles of Yoga
Yoga results from a philosophy that highlights the merging of the physical, the psychic and the spiritual of the human being. These aspects are indeed inseparable and are interdependent.
The main tools of Yoga
Currently, the hatha yoga poses have become universal and are practiced more and more in the West. It is a form of sports yoga which makes it possible to reach the bodily dimension. The postures should be accompanied by breathing exercises. These exercises are done in four steps. These are inspiration, retention with air, expiration and retention without air. The postures must lead to the phase of relaxation. This is the last stage of the session when the disciple has finished the different postures: he adopts the sitting or lying position with a slow and deep breath.
The 20 most used yoga figures
THE yoga poses number more than a hundred and the yoga basic posture includes 20 figures. These are exercises accessible to beginners, but form the beginning of each session for more advanced practitioners. Your journey in Yoga will be done in stages and with some training, you will be able to evolve as you go. You should know that Yoga is not only a discipline of meditation, it also allows you to gain flexibility. Before starting the first positions, the sun salutation will serve as a warm-up. The name of Yoga postures evokes animal figures, geometric figures or others.
1. The Lotus
Also called “Padmasana”, this position designates meditation. This seated position, legs cross-legged and feet placed on the thighs begins the session. This posture promotes concentration and calm.
2. The mountain
It’s a beginner yoga posture very important to prepare you for the other postures. Called “Tadasana”, this standing position is performed with the back straight, feet parallel. Looking ahead, you see your goal.
3. The chair
The chair or “Utkatâsana” is a beginner yoga posture. She performs with the knees bent, the thighs parallel to the ground and the arms raised. This position stimulates your sense of balance
4. The pliers
The seated clamp or “Pashimottanasana” is one of the yoga basic posture. It is practiced with outstretched legs, held by a scarf to bring the bust forward. This posture is believed to bring tranquility and calm.
5. The stork
This posture also called “Uttanâsana” can be adopted by beginners. It is practiced in a leaning position, the head lowered to the level of the knee. This posture will help you tame your flexibility.
6. The dog
The dog muzzle facing the sky or “adho-mukha-svanâsana” is an essential position in yoga. It is part of the Sun Salutation. It begins with a plank position, face down. You then raise your chest and head stretched, supporting yourself with your arms. It is a posture that will stimulate the digestive organs.
7. The Butterfly
Also called “Badhakonasan”, the butterfly is a seated posture, with the legs on the ground and the soles of the feet together. Hands grab both toes and head bends forward. Up and down movements of the knees will mimic the beating of the butterfly. This exercise helps tone the back muscle and loosen the pelvis muscle.
8. The Tree
The tree or “Vrksana” is a posture to work on balance. It is practiced in a standing position on one leg, the other leg is bent, the foot placed on the inside of the other thigh. The hands are joined at chest level or held up to the sky. This posture boosts confidence.
9. The Warrior
The warrior, also called “Virabhadrasana” is suitable for beginners as well as advanced. You must bend one leg, the foot forward and aligned, the other leg stretched back. The arms are perpendicular, stretched towards the sky. This position strengthens the rib cage and the legs.
10. The Cobra
The cobra or “bhujangasana” is a position lying on the stomach, the hands are laid flat at shoulder height. The exercise involves raising your upper body while keeping your feet together on the floor. This beginner yoga posture helps strengthen the spine. It is also an ally to prevent constipation and to tone the kidneys.
11. The Cat
The cat or “Marjaryasana” is a posture intended to fight against the back pain. You should get on all fours with your feet pointing outward and your hands parallel to your legs. The exercise consists in bending the back and drawing in the belly, these movements follow each other.
Also called “Kapotâsana” is a posture to relieve sciatica and pain. lower back pain. It is applied with the seated position, one leg stretched behind and the other bent inside, knee against the ground. The back should be straight.
13. The Child
The child or Bālasāna is a basic yoga posture. This is a prayer position, arms extended parallel to the body. It’s a anti stress effective.
Also called “Kumbhakâsana-dandâsana”, the plank is the starting position of the “Watchers” exercises, it is likened to the push-up. One of the hatha yoga poses for beginners, it stimulates concentration and develops muscle strength.
15. The Triangle
The triangle or “UtthitaTrikonasana” is an easy exercise. This posture is done with the legs apart, one hand placed on the shin and the other hand and the gaze are stretched towards the sky. This posture strengthens the abdominal belt.
16. The Boat
The boat or “Navasana” is a seated position, the legs and arms raised forming a V, the hands supporting the legs. This is an ideal exercise for strengthening the abdomen and back.
The fish or Matsyâsana is a lying posture, legs stretched and arms along the back, below the buttocks. The exercise involves lifting the Solar plexus keeping your head on the ground. It is a perfect stimulant for the rib cage and the respiratory tract.
18. The Bridge
The bridge or Chakrasana is an exercise done in a lying position. The soles of the feet and the hands glued to the ground, the pelvis must be elevated. A real heart stimulant, it is also a energizing posture.
19. The Twist
When you feel more alert, the twist or “Parivritta Parsvakonasana” is a toning posture. In a seated position, one leg bent, the other leg is bent placed outside the first leg. This posture improves digestion.
20. The Corpse
The corpse or Savasana is the posture of the deep relaxation. It is a lying position, body and muscles relaxed, palms turned towards the sky and feet on the outside. It closes the session for a perfect “letting go”.