This Is The Way We Do Yoga

Seated Poses

Table Svanasana

Begin on the floor on all fours in with your hands under your shoulders and your knees under or slightly behind your hips. The belly has to be drawn in and up towards your spine to avoid straining the back too much.

Dog tilt pose

Used often in classes, this is one of the best known yoga exercise postures.

Starting with the table pose, you inhale and point the tailbone up towards the ceiling. The spine is arched and the belly is dropped down. Spread the fingers wide apart and press the palms into the floor. Drop the shoulders down from the ears and to reach the crown of the head up to the ceiling. Hold this yoga pose for 4 up to 8 breaths as long as it feels comfortable.

Cat tilt pose marjariasana

Kneel on all fours making sure that the legs and arms are parallel and one hip width apart. Breathe in, breathe out, tuck in chin and arch up the spine slowly. Breathe in again and dip

Standing Poses

Standing poses in yoga are usually the best poses to begin with for inexperienced people.

Five pointed star (utthita tadasana)

Draw your feet together and press down on the inside and the outside of the feet. Draw the shoulder blades in close to the spine and extend upwards through your fingertips. Draw your leg muscles up while extending down through the leg bones and throughout the heels. Now extend by lifting the front of the body and the tail bone is tucked down to lengthen the body.

Side plank vasisthasana

Shift your weight onto your right arm as you roll onto the outside of your right foot, keeping the feet flexed you put the left foot on top of the right foot, keeping the legs straight. Bring the left arm up towards the ceiling and gave through the fingertips. Roll back to the center and do the same with the other side of your body.

High lunge ardha mandalasana

Stand with legs straight, feet together, arms by sides, then step back with right foot, bending both knees so left knee aligns with left ankle, right leg extended, heel lifted. Inhale and lift both arms overhead. Yoga poses should gently stretch and relax the body so don't strain yourself during the exercise.

Supine poses

Knee down twist (sputa matsyendrasana)

Lying on your back you bring your arms to the sides of the body with the palms facing down. Bend the right knee and place the right foot on the left knee. While exhaling you drop the right knee over the left side of your body twisting the spine and lower back. Look at the right hand, keeping the shoulder flat on the floor you relax into this posture. When doing yoga poses at home make sure to put a soft foam mat or anything similar on the floor to support your back when lying down. Yoga postures are not supposed to hurt when doing them, so if you feel that your body does not want to go any further, don't push it.

Fish matsyansana

Lying on your back with the arms along side your body and the legs a few inches apart, slide the hands palms down under the tops of the thighs, just below the buttocks. With the elbows slightly bent next to the sides of your torso. Pressing into the elbows, the arms lift the chest up, arching the spine, and rolling on to the crown of the head. Do not use the head or neck to support the posture, use the arms, torso, buttocks and legs to continue to lift the chest towards the ceiling. Little or no weight should be resting on the head.

Bridge setu bandhasana

This is one of the basic yoga poses and helps to strengthen your spine.Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Put the arms next to the body with the palms facing down. The fingertips should be touching the heels. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Squeeze the knees together to keep the knees hip width apart. Press down into the arms and shoulders to lift the chest up.

Prone Poses

Bow dhanurasana

Being one of the most relaxing basic yoga poses, it is important to breathe well during this exercise to maximise relaxation.

Lie on your belly with your chin on the floor and the arms alongside your body. Bend both knees and reach the hands back to hold onto the feet or ankles. Inhale and kick the legs into the arms to lift the legs, head and chest off of the floor. Keep the neck in line with the spine and relax the shoulders down from the spine. Lightly press the knees together.

Cobra bhujangasana

Lying down on your stomach you keep the legs together. Your arms are at your side, close to your body, with your hands by your chest. Inhaling, you slowly raise your head and chest as high as it will go. Keep your buttocks muscles tight to protect your lower back. Keep your head up and chest and heart out. Breathe several times and then come down.

Frog poses bhekasana

Start with the �table� pose and open the knees to the sides as far as comfortable. The ankles should be behind the knees with the feet turned out. The elbows and arms are brought to the floor with the palms flat down on the floor. Slowly exhale while pressing the hips towards the back, making a deep stretch in the hips and inner thighs.