Contrary to what many people think – especially after seeing photos in the social media – yoga practice is not about complicated acrobatics that require great flexibility and strength. The main focus in yoga is on inconspicuous-looking small movements which aren’t difficult at all. What’s more, it may turn out that without even knowing it, you’ve already done some basic asanas... more than once!
1. SVASTIKASANA OR SUKHASANA – OR SIMPLY THE CROSS-LEGGED SEATED POSTURE
I don’t think there’s a single person who’s never sat in this position at least for a moment! Sitting cross-legged on the floor is one of the basic yoga poses. It’s often the starting position in yoga practice, and you may add other exercises to it, such as stretching the sides of your torso by lifting the arms up or body twists. The cross-legged seated posture can be seen as hip mobility training. Sitting in this position for an extended time is not very comfortable, which is why you feel the urge to ‘fidget’. Frequent repositioning is great for the entire musculoskeletal system, especially nowadays, when people spend many hours a day without moving their bodies at all.
Sukhasana/Svastikasana is a relatively easy pose, very well-suited for meditation or breathing exercises. To do it correctly, make sure to extend your back and position your pelvis so that the sacrum is vertical. At first, sitting cross-legged can be a challenge for many people, especially if they suffer from stiff hips. If this is the case, props are recommended. For example, blankets, foam rollers or blocks are useful for adjusting the body position, so that more advanced twists or bends can be performed in a comfortable and – most importantly – healthy way. The pose opens up the hips and gets you to sit with your back straight.
2. MALASANA – OR THE ‘SLAV SQUAT’
Our national ‘Slav squat’ carries more health benefits than you imagine! As long as it’s done properly, it has a plethora of advantages for the joints, including the ankles, knees, and hips. I’d even go as far as to say that full joint flexion performed for a few minutes a day, especially by people with a predominantly sedentary lifestyle, can be a real godsend for the hips and spine.
The Malasana, or the ‘Slav yoga squat’, may be uncomfortable at first for people who spend many hours sitting at their desks. Don’t be discouraged if, at the very start, the pose causes you discomfort. As mentioned above, it provides a wealth of benefits, such as:
- strengthening the lower back and hips, and improving your digestive system,
- stretching the thighs and groins,
- opening up your chest.
Interestingly, in India this position is used for… resting! In Western societies, the key thing is to do the Malasana pose carefully, without straining stiff joints.
What are the tips for doing the Malasana properly?
- Stand with your feet a little wider than your hips and go down into a deep squat.
- If you’re unable to keep your whole feet on the floor, put a rolled-up blanket or mat under your heels. To make the pose safe, your feet should be in full contact with the floor.
- Extend your entire spine, press your elbows against your knees and bring the palms of your hands together.
- Keep your shoulders down and your neck long. Feel your chest open up.
- Take deep breaths through your nose into the chest and abdomen. Make sure not to sink into the pose too much, and keep your feet comfortably supported.
3. KUMBHAKASANA – OR THE PLANK POSE
The popular plank pose, whether it’s done on your hands or forearms, is a very well-known exercise included in a number of movement systems. No wonder, as it engages large muscle groups, while requiring neither special equipment nor a large space to exercise. When done regularly, planking is a great way to strengthen the muscles involved in good body posture. Usually a static isometric exercise, in yoga practice the plank is often a dynamic transitional pose in movement sequences such as, for example, the Sun Salutation. In addition to building up physical resilience, the Kumbhakasana improves mental stamina. It strengthens your deep abdominal muscles, thighs and buttocks as well as your arms and shoulders. It’s frequently done as a preparatory pose for the more advanced asana called the Chaturanga Dandasana.
For more information about this pose, go to the article “Yoga for a flat toned stomach: 4 easy asanas for everyone”.
4. UTTANASANA – OR THE STANDING FORWARD BEND
After full flexion of the knees and hips, it’s a good idea to activate the back of your legs. The Uttanasana involves intense stretching in a deep forward bend. The goal here is to straighten your knees, firm up your thighs, and stretch as much as possible your biceps femoris and calf muscles. How is this pose different from the ‘regular’ forward bend which you probably practiced during your PE classes or other workout types?
Let’s do it together, step by step:
- Stand relaxed with your feet at hip width.
- Lengthen your spine in both directions, lifting the top of your head towards the ceiling and stretching the tailbone downwards. Strengthen your legs by tightening the thighs and drawing the kneecaps upwards.
- On an inhale, lift your arms up. On an exhale, lower your torso down, starting from the hips.
- Relax your shoulders and place your fingertips on the floor. If you can’t reach the floor, grasp your right elbow with your left hand and your left elbow with your right hand. Look down and relax your neck muscles. The weight of the body should be on the front of the feet.
- As you breathe in, try to lengthen the spine and both sides of your torso evenly. As you breathe out, deepen the bend and relax the torso. If you find this position difficult, start with your knees slightly bent and try to straighten the legs gently. It’s important to keep both feet firmly planted on the floor and the fronts of your thighs active.
As you can see, the Uttanasana is essentially a bend forward in which you focus on your technique and consciously protect the lower back by standing strongly on your legs and feet. Given today’s sedentary lifestyle, it’s a very useful exercise.
To get more tips, read: “Yoga for a healthy spine. Discover 5 top asanas to ease back pain”.
5. SAVASANA – THE CORPSE POSE, OR SIMPLY LYING FLAT ON YOUR BACK
Savasana is a relaxing pose. Some people love it, but others... not so much! A lot depends on your personality and temperament – and on how tense your body is. Many yoga enthusiasts look forward to finishing their session with this pose, while others have trouble staying still for a longer period of time. In most types of workout, attention is given to good body recovery, but in yoga every session ends by lying flat and focusing on breathing. Sometimes yoga instructors wrap up the class with a short relaxation session, helping yoga practitioners to concentrate their attention on different body parts and breathing. The essence of this asana is to remain mindful while holding your body still. The Savasana helps release tension and relieve tiredness after previous exercises, and calms the mind.
What’s the correct way to do the pose?
- Lie down comfortably on your back. Spread a blanket on the floor for greater comfort and relaxation, if you want to.
- Close your eyes and breathe in deeply. As you breathe out, relax your entire body from the top of your head to the tip of your toes. Monitor your breathing, trying to keep your exhalations as long as possible.
- Stay in the pose for at least 5 up to even 20 minutes, paying attention to relaxing the muscles of your face and jaw.
- To come out of the pose, slowly roll over to the right side and stay like that for a while. Then open your eyes and slowly sit up.
As you can see, the basic asanas are not at all complicated. Similar poses are found in various methodologies of movement, which is the best evidence that they’re great for the body. In fact, many other popular exercises are also asanas in yoga practice. I’ve chosen five which – in my view – are the best known and most varied. Done in the order suggested above, they offer an opportunity for a nice short break filled with physical activity which, of course, is highly recommended! Nevertheless, I suggest that you start your practice under the watchful eye of a qualified instructor who can show you how to do the poses correctly.
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References:
1. portalyogi.pl.
2. joga-joga.pl.