Basic Yoga Postures For The Beginner

Yoga has been gaining popularity for several years as both a method for relaxation and a great way to get into shape. Comprised of a variety of postures that can shape the muscles as well as clear the mind, it can be as much of a mystery to the beginner as the most sacred martial art. Below you'll find descriptions of several yoga postures that can be performed by beginners and advanced students alike. It is recommended, however, that you find a yoga instructor in your area to learn and practice with, as they will be able to assist you with any special needs that may arise as well as correct any mistakes that you might make. In lieu of a good instructor, there are a multitude of videos and DVD's available to assist you with your learning.

Rod or Staff: This is the basis for all of the sitting postures. Begin by sitting tall, with your legs outstretched and your hands by your sides. Bring your legs together, with your inner ankles and inner knees touching, and push your heels away from your body (with your toes pointed upwards.) Breathe in, and straighten your spine and stretch upward from the base of your spine to the top of your head. Breathe out, and relax your shoulders downward while opening the front of the chest and keeping your spine straight. Relax your arms with your hands on the floor (and the fingers pointing forwards); you should also lower your chin slightly so as to lengthen the back of the neck and balance the head evenly on top of the spine. Maintain a straight posture, and breathe normally.

Mountain: This is the basis for the standing positions. Stand upright with your feet on the floor, inner ankles and big toe joints slightly touching. Hold your body like this, everything in a straight line; relax your arms and hands, with your fingers curled slightly and your thumbs facing forward. Pull your kneecaps up, while lifting your leg muscles and bones. Next, tuck your tailbone under, and lift and open the chest and front of the body. Relax the shoulders, and lower the chin so as to lengthen the back of the neck. Maintain this posture with your head balanced on the top of your spine, and breathe normally.

Butterfly: Begin by sitting in the Rod or Staff posture. Bend your knees out to the sides, bringing the soles of your feet together. Clasp your hands and interlock your fingers around the toes of your feet, drawing your heels in as close to your body as you can get them. Breathe in, stretching the spine upward while opening and expanding the body. Breathe out, pushing your knees out and down to stretch the inner muscles of the legs... bring your knees and legs as close to the floor as you can. Repeat these motions a few times, using your breaths to perform them.

Tree: Begin by standing in the Mountain posture. Bend your right knee and lift it, placing your sole high up on the left thigh. You should aim the heel as high as you can, and point the toes downward; move your knee outward so that it points to the side. Keeping your left leg straight, lift the kneecap up. Now lift both arms to shoulder level while breathing in, with the palms up. Breathe out, and then breathe in while lifting both arms above your head and placing your palms together. Breathe out again. Stretch and extend your body upward from your left foot to your fingertips, opening the front of the body in the process. Lower your arms, and place your right foot back on the ground; repeat the posture, but lifting the left foot to the right thigh.

Cat: Begin in a kneeling position, and then lean forward and come to your hands and knees. Breathe out, arching your back like an angry cat and pulling your abdominal muscles inward and upward while tucking your chin in to your chest. Breathe in, dropping your stomach and abdominals while lowering and concaving the back and raising the head to look upwards. Repeat this several times, using breath to create a flowing movement.