The Basic Yoga Positions Part 2

yoga positionsThis part of the yoga session begins right after you are done with your shoulder stand. The next poses focuses on stretching the back

Bridge pose

This yoga pose strengthens the spine and helps build your core and lower body strength. The Bridge Pose is effective in promoting relaxation and reducing stress. The legs and the hips do most of the work in this routine, which relieves your tired feet. Keep in mind that this pose is not advisable for people who are suffering from serious back or knee injury. This is done right after the Shoulder Stand.

  • Lie down on your back with your knees bent and pointed towards the ceiling. Put your feet together. Place your hands on your lower back, then lift your hips as high as you can.

  • If you are doing this right after the Shoulder Stand, support your waist by placing you hands on it. Bend the legs—one by one–and lower the feet towards the floor.

  • Hold the Bridge Pose for at least two to three deep breaths.


Fish pose

Doing the fish pose relieves the stiffness of the neck and shoulder muscles and improves flexibility of the spine. It is the counter-pose of the Shoulder Stand. Hold this pose for at least half the time you spent in the Shoulder Stand in order to balance the stretch. Performing the Fish Pose also expands the ribcage fully, increasing your lung capacity and aids in deep breathing.

  • Lie down on your back with your legs straight and your feet together. Place your hands—palms down—underneath your thighs. Keep your elbows as close together as possible under your back.

  • Press down on your elbows, inhale and arch your back. As you arch, drop your head back so that the top of your head touches the floor while keeping the weight on your elbows and your legs and lower torso relaxed. Exhale, then breathe deeply while in this position.

  • End the pose by bending your head forward to its neutral position and placing your back gently towards the floor. Then, release the arms.


Bow pose

This pose resembles an archer’s bow. The Bow Pose strengthens the muscles in the back area, improves posture, and helps in dealing with several gastrointestinal problems Remember that this pose is not recommended for people with serious neck or back injury.

  • Lie on the yoga mat with your belly against the floor, letting your forehead rest on your forearms.

  • Raise both legs and grab your ankles.

  • Raise your head, look upwards, and stretch backward from your chin and neck.

  • Once you cannot stretch any further, start stretching your legs.

  • Let your weight rest on your stomach and not on your pelvis.

  • Do not try to keep your knees farther apart from the hips.

  • Try raising your knees further by pulling your ankles with your hands.

  • Continue breathing regularly and try to increase the stretching in the chest and the backward bend.

  • You can end this exercise by letting go of your legs and let them remain suspended. Build some extra strength by stretching your arms forward.


Locust pose

The Locust Pose targets the lower part of your back. This posture also strengthens the abdominal area, arms, and legs. And unlike most yoga poses, this one requires a sudden movement to achieve this posture. The Locust Pose requires a lot of practice.

  • Lie on the yoga mat with your belly against the floor and your arms at the sides.

  • In one sudden motion, lift both your legs, arch your back, raise your arms (thereby stretching your shoulders back) all at the same time. Repeat this routine ten times.

  • With regular practice, you will discover how to contract your lower back muscles in order to thrust your legs high. In time, your legs will come to extend higher than your head.


Seated forward bend

Relax your body and mind, stretch your hamstrings and spine, relieve stress, and improve your posture and concentration by practicing the Seated Forward Bend. It may look like a simple stretch, but it will require intense discipline and concentration in order to achieve the desired effect.

  • Lie on your back and inhale deeply.

  • Sit with your legs together and straight in front of you. Have your toes point to the ceiling.

  • Inhale as you stretch your arms above you, making a line from the pelvis to the fingertips.

  • As you exhale, keep your back straight and bend forward from the pelvis.

  • Hold on to whichever part of the legs or feet you can comfortably reach. Do not force yourself to reach out any farther.

  • Hold this position for one to three minutes.

Cobra Pose

This yoga pose improves spinal flexibility and strengthens the muscles in the arms and back. In addition, it is effective in relieving menstrual irregularities and constipation. Even though beginners could feel a certain amount of pain at the lower back, this is very much recommended for people with severe back problems.

  • Lie on your belly, with your arms stretched above your head.

  • Raise your forehead, look upward and arch your back. Your arms are stretched but kept on the mat.

  • Let your weight rest on your chest.

  • Move your belly further backward as if someone is pulling your arms. The weight becomes shifted to the belly and the lower back gets its maximum effect.

  • If you cannot raise your chest any further, put your hands and your arms close to your chest.

  • Stretch your arms so that they stand perpendicular on the floor. At the same time, turn your arms a little inward.

  • Relax your lower back and bear your weight with your arms.

  • The buttock muscles should remain relaxed during this routine.

  • Move your chest further upwards with every exhalation. Keep in mind to breathe out in a relaxed manner rather than forced. Move your head backwards at the same time.

  • The shoulders are broad in front, while the shoulder blades should remain low.