Basic Yoga Postures and Exercises

There are many different yoga postures and exercise to work into your practice sessions. Here is a small sampling to see which can ones may meet you needs.

1) Janu Sirsasana – This is for correct foot placement with your yoga posture.

Begin by sitting up straight, legs extended outwards in front of you. Next bend your right leg at the knee, and then place your foot so that the heel is in your right groin with the front of the foot touching your left thigh. Turn your foot so that the bottom of it is facing upwards and then press your knee back, forming an obtuse angle with your body. This position might be difficult when you first try it, so be gentle and don’t force it. You may place a folded blanket under your knee and hips, then gradually the knee will move farther back. Remember to keep your foot positioned correctly.

2) Janu Sirsasana – This is for correct posture with your yoga.

Once you position your foot and knee correctly above, stretch your left leg out and keep it firmly on the mat. After firmly settling your heel, stretch up your toes and inhale, bending forward over your straight leg. Catch your the foot with both hands if possible. Note: only as far as you can without rounding the back; beginners may not reach as far and that’s fine. When you have this posture performed correctly, your will roll forward over your extended leg, flat from the tail bone to the head. Remain and breath normally for as long as you can, then inhale, release breath, and come up smoothly, straightening your bent leg. Relax and repeat on other side.

3) Pose of the Moon aka Shashankasa – For this yoga exercise, sit on your knees with your palms on your thighs. Close your eyes and relax. Keep your spine and head straight.

Take deep breaths and lift up your arms over your head. Keep them straight, shoulder-width apart. While you exhale, bend forward from your hips, keeping your arms and head in a straight line. Gradually rest your hands and forehead on the floor in front of your knees. Then bend your elbows, so that your arms are fully relaxed. Hold for five seconds, and then inhale, slowly lifting your arms and body back into the upright position. Exhale. Place your palms back down to the top of your thighs. Repeat 3-5 times.

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