The Basic Yoga Positions: The Final Position


These are the final five poses that are usually used in a basic yoga session.

Half spinal twist

This lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, and the adrenal glands as well. This is one of the few yoga poses that rotates the spine. The movement also tones the spinal nerves and ligaments, and can improve digestion. In doing this position, keep your spine erect and your shoulders leveled. Twist a little more every time you exhale.

  • Kneel down with your knees together, your buttocks resting on your heels.

  • Shift your body to the right side of your feet, keeping your body aligned.

  • Lift your left leg over to the right, placing the foot against the outside of the right knee. Bring your left heel close to the buttocks. Remember to keep your spine erect.

  • Stretch your arms out to the sides on the shoulder level and twist around to the left.

  • Then, bring the right arm down against the outside of the left knee and hold the left foot with the right hand, while placing the left hand on the floor behind you. When exhaling, twist as far as possible to the left while looking over your shoulder.

  • Hold this pose for several breaths.

  • Reverse the procedures until you are in the kneeling position. Then, repeat them using the opposite side as you twist to your right.

Crow pose

Aside from improving your balance, the Crow Pose strengthens your wrists, forearms, shoulders, and abdomen. Doing this pose entails concentration in keeping your balance. The elbow supports the weight of the body as the hands and the head are oriented forward. In order to maintain this posture, the body must bend forward and prevent the mind from wandering.

  • Squat down and bring your arms between your knees. Place your palms down flat on the floor in front of you, shoulder-width apart, with fingers spread-out and pointing slightly inward.

  • Bend your elbows out to the sides, making the backs of your arms into shelves for your knees to rest on.

  • Focus your sight on a particular point on the floor in front of you. Inhale. As you retain your breath, lean towards this point. Transfer the weight to your hands and lift your toes up. Exhale and hold the pose for three or four deep breaths.

Hands to feet pose

This pose trims the waist, restores elasticity to the spine, and stretches the ligaments of the legs especially the hamstrings. Also, it aids in the flow of blood to the brain. The purpose of this pose is to bend down as far as you can with your spine and legs straight. Holding your toes and bringing your head into the shins will follow naturally when your back has become more flexible.

  • Standing with your feet together, exhale. Inhale and raise your arms above your head.

  • Lift your head up, making yourself as tall as possible to lengthen the spine.

  • As you exhale, fold forward from the pelvis. Keep your knees and spine as straight as you can.

  • Come down as far as possible. Either grasp your ankles or clasp hold of your big toes with your thumbs and index fingers.

  • Pull your head in towards your shins and breathe deeply in the pose. Let yourself fold a little further down with each exhalation. Come out of the position slowly as you exhale.

  • Stretch your arms above your head, then lower them down by your sides.

Triangle pose

This exercise is good for your sense of coordination and balance. To be able to carry it out correctly you need a lot of concentration and precision.

  • Stand in the dog position (hands and knees touching the floor). Move your right foot forward for about one meter.

  • Put your hands beside your right foot and carry your weight with the lower back and the right heel.

  • Raise the upper part of your body until the lower back is straight. You can recognized this by a groove in the middle of the lower back.

  • Without changing your body and the division of your weight, twist your left foot diagonally with the heel towards the ground.

  • Have your right hand grab your right ankle or the underside of your lower leg. See to it that the lower back supports your weight so that you hardly rest on your right hand.

  • Stretch the legs that is in front without bending the back or twisting your body.

  • With your back straight and your right hip stretched backward, look at a point on the ground and breathe quietly

  • Press your right hand against the heel and twist your chest to the left. Let the twisting motion involve only your upper back while your hip, lower back, legs, and head remain stationary.

  • When you cannot twist any further, stretch your left arm upward.

  • Twist your head to the left, look upward along your outstretched arm and stretch out your neck. When you stand well-aligned in this position, your body feels light.

  • The more you practice this pose, the bigger will the triangles between your legs, as well as your arms and side, are.

  • Do the procedures in reverse until you reach the dog position. Then repeat the routine with your left leg in front.

Final Corpse

To appreciate the benefits of relaxation, you should first be familiar on how it is to be tense. This is what happens when you do the Final Corpse. Recognizing tension and relaxation enables you to bring them under your conscious control. At the end of a yoga session, you should spend at least ten minutes in Final Relaxation.

  • Lie down on the mat with your back on the ground. Slightly spread out your stretched arms and legs.

  • Lift your right foot just an inch off the floor. Tense the leg, hold it, then let it drop. Repeat on the other leg.

  • Raise your right hand an inch off the floor. Clench it as a fist and tense the arm. Let it drop, then repeat on the other side.

  • Flex your buttock muscles tightly together. Lift the hips a little off the floor. Relax and drop them down.

  • Tense your chest muscles and lift up the back, keeping your hips and head on the floor. Relax and drop them down.

  • Lift your shoulders and hunch them uptight around your neck. Let them drop as you relax. Then, pull each arm, in turn, down alongside the body. Relax.

  • Tuck your chin slightly and roll the head gently from side to side. Find a comfortable position in the center for the head
    to lie, then relax.

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