As I mentioned above that hathe yoga which is also called yoga os poses is very famous in the west, so in this chapter, I will tell you some of the basic and also some advanced poses which are exercised in yoga. Before learning these poses, you should learn some safety tips as well because if you exercised these poses in wrong way then, your body will get twisted and you may get hurt as a result.
Basics of Yoga
There are three things which are basic ingredients for learning yoga and these three things are breathing, movement and focus. If you can master and control these three things then, you will be able to learn yoga very fast. Deep breathing is the key and more deeply you breathe, more oxygen you will provide to your muscles and they will be able to adopt the technique.
Holding to these difficult poses need a strong body and physical health. You need to be very fit to exercise these poses effectively. You need to make your body very flexible to adopt difficult angels easily. Focus will give you enough power to harmonize both breathing and movement which will create an inner peace for you.
The Candles Pose
In this pose, you have to kneel on your shines and sit on your heels. Pressing your palms and heels together in front of your chest and taking a deep breath is the exact way to do it. You can repeat this pose 3-4 times easily.
Mouse Pose
Kneeling on your shines and sitting back on your heels is start of this pose. Bring chest close to your thighs and let your forehead rest on the floor. Stretch your arms behind you and let them relax. Relax all of your muscles and lay down in same position for some time. This is basically muscle relaxing pose.
Dog Pose
This is an advanced pose which starts from standing on both your arms and legs. Curl your toes and list your hips straight towards ceiling. In this position, you should look like in a V opposition. Your head should be hanging down to observe your own legs. You can learn this by watching a dog stretching after a nap. This pose allows you to strength all of your bones and muscles equally.
Lay down on your tummy with your legs straight. Place your arm on either sides and try to lift your chest as high as possible without moving your legs from straight position. Keep the shoulders wide and with an open chest, try to lift it even higher by pressing your hands on the floor. Your head should be straight with the shoulders and this pose can help you to relax your chest muscles as well as shoulders.
Peacock Pose
Sit up tall by widening your legs as wide as possible. Placing hands in front of you and pressing them to widen your shoulders will get you in this pose. This pose is little difficult to adopt but try and hold it for 5 deep breaths.
Mountain Pose
Stand straight up with your feet very close to each other. Bend your neck and look straight up in the ceiling. Let your arms relax on either sides and try to lift your chest. In this position, your head, shoulders and hips should be aligned. This pose is easier and you can hold this pose for 5-10 deep breaths.
Butterfly Pose
Sit by keeping the soles of your feet together. Rest your hands on your shoulders and lift and spread elbows wide. Flap your arms and legs gently like butterfly. You can repeat this process 15-20 times easily.
Birds Pose
In standing position, get your arms behind you and try to lift yourself on toe end of your feet. Be careful because most of the people fall while attempting this posture and you should rise up as much as you can and as soon as you start to lose balance, stop in that position and hold that position for 3-5 deep breaths.
Fish Pose
Lie down on the floor with your legs straight. Place your elbows on either sides and lift your chest with help of elbows as high as you can. Head should be very still and should rest on the floor. This is also a difficult pose and you should hold it for not more than 3 deep breaths.
Do Nothing Doll
Lie on your back in normal position and your arms open and palms facing skies. This is a total relaxing position and normally it is practiced at the end of all poses. Just close your eyes in this pose and try to relax. Think of yourself as a doll which has nothing to move. Stay in this pose for 5-8 minutes in the end of your yoga session.