How to Perform Yoga Postures

Four Methods: Cobra PoseAb Strengthening PostureWind Relieving PostureUpward Boat Posture

Yoga can help a person in many different ways. It can help you to find balance, teach you a way of developing how to be calm and can also make your body elastic enough to be able to move to its maximum ability. A good yoga posture can also help you to build inner strength.

Method 1
Cobra Pose

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    Lie down on your stomach with your legs and feet touching each other. Your palms should be planted on the floor below your shoulders with your fingers facing outwards.
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    Start inhaling and lift the upper body by gradually lifting the
    head first followed by the chest.     Remember to keep your shoulders down. Your pelvis and thighs should never leave the yoga mat.
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    Breathe normally and hold your pose for about twenty five seconds. As you breathe, make sure that it is in even breaths all the way through your nose. Then go back to your starting location and repeat if desired.

Method 2
Ab Strengthening Posture

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    Stand up and hold your arms out in front of you with the palms facing down.
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    Bend your knees and squat. Act like you are sitting in a chair. Your center of balance should be above your heels your heels should touch the ground. Keep your legs in that position and take care not to move your hips lower than the level of your knees.
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    Reach forward and focus your eyes straight ahead while breathing through your nose. Hold this posture for about twenty seconds, and then slowly go back to a standing position without altering the position of your arms. Once you are at the starting position you can relax your arms.

Method 3
Wind Relieving Posture

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    Lie down on your back. As you breathe in, drag your right knee near to your chest, keeping your left leg on the ground so it is straight.
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    Push your shoulders and the back-side of your neck into the ground while at the same time holding your knee. Breathe and hold this position for just ten seconds. While you are reading this you might think this is short, but when you are performing this yoga posture it will seem a lot longer.
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    Repeat the first two steps with the other leg. Follow this up by hugging both of your knees to your chest for another ten seconds to finish the set. Keep repeating this set as long as you wish.

Method 4
Upward Boat Posture

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    Sit on the floor. Bend your knees and place your feet flat on the floor.
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    Breathe in, bend back and raise your heels off the ground while simultaneously straightening your legs as much as possible.
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    Extend your arms, keeping your palms facing downward. If you have trouble, you can put your hands under your knees for support. This is a difficult yoga posture to perform and takes practice.
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    Hold the pose for thirty seconds. Try to keep your back as straight as possible, making sure your abs are doing all the work.

Tips

  • Your breathing determines how far you go into a pose. If it is tight and forced, ease off a little bit. If it is relaxed and calm, you can go farther.
  • Make sure that you practice these yoga postures on a regular basis. Not only can they improve your health but they will also help your backbone and improve your digestive system.

Article Info

Categories: Yoga