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The Shoulder Stand

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This pose is considered to be one of the best yoga asanas and it is very popular with yoga practitioners. However, this pose must be accompanied by deep breathing, otherwise it will not be more than an acrobatic looking position. The shoulder stand pose was also adopted by gymnasiums and sports training facilities and it can be performed both by men and women with maximum efficiency.

Begin the pose by lying on your back, with the legs straight and close together and the arms parallel with the torso. Raise your legs towards the ceiling, and point your toes upward. Let the weight of your body rest on the neck muscles and on the deltoid muscles of the shoulders. Support the back and legs into the vertical position by allowing your hands to give the lower back the balance it requires. While going into the pose breathe deeply.

Hold the pose with your legs and spine straight. Begin to breathe slowly and deeply while concentrating on the thyroid gland. It is located in the neck area so the shoulder stand will have a profound effect on it, increasing its tone. Hold the pose for a couple of minutes for best effects.

When you are ready to come out of the shoulder stand curve your back and knees simultaneously and lower them to the ground. Remove your hands and place them flat on the floor. When the back is completely flat on the floor, straighten the knees and gently lower the legs.

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Yoga Equipment

The degree of preparation for practicing yoga is minimal. It is true that you have to mind your diet, but however, mental preparation is by far more important. Still, when it comes to yoga equipment, there are a few things to keep in mind. These things are not mandatory, but recommended, in order to increase the level of efficiency and comfort.

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* Yoga clothing: there is no such thing as a strict rule regarding the type of clothes that one has to wear, while performing yoga exercises. Nevertheless, practice has demonstrated that comfortable, loose, breathable clothes are the most convenient ones for carrying out this routine. Sweat suits, shorts, pajamas and t-shirts are the outfits people mostly opt for. As for certain exercises from a regular yoga routine your head comes below your knees, you might want to put on a t-shirt that is tight to your body.

* Shoes: as a general rule, yoga exercises are performed in bare feet. Most of the times, shoes are left near the entrance. To prevent discomforts caused by the cold sensations, you can put on light cotton socks.

* Mats: In a yoga room or studio it is likely to observe, on the floor, a large number of mats, each one for a different practitioner. These mats are used for various reasons. First of all, they delimitate the personal space dedicated to each person. Hence, every practitioner can try to reach the state of harmony between the mind and the body, within the space allocated to him, space that he can control and dominate. Another relevant reason for using mats is related to the level of comfort. If you sweat your hands might get slippery and you might loose your stability. For that reason, a mat could help you stay focus on the routine. Especially if you are a beginner in yoga training, you have to deeply consider purchasing a mat, as the hard floor might be a serious cause of discomfort to you. Most yoga studios offer yoga mats for rent, for a dollar or two. However, most people like to purchase their own mats, from the specialized stores.

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* Blankets: It is common for yoga studios to have enormous piles of blankets. Do not hesitate to grab one or two, as they can turn out to be handy during classes. They can either be used as props, while performing exercises in uncomfortable positions, or you can use them to cover yourself, during relaxation at the end of the class, in case you get chilly.

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There are other elements such as blocks and straps, for example, which people use to improve their efficiency and level of comfort, while carrying out the yoga exercises.

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Sun Salutation

The Sun Salutation yoga pose is recommended for practitioners of all ages and especially for the ones who cannot dedicate a lot of time to their yoga routine. The reason why this pose is so highly appreciated has to do with the fact that it involves most of the muscle groups, as well as the respiratory system.

In fact, the Sun Salutation is a sequence of twelve yoga positions, linked together by a flowing motion and accompanied by five deep special breaths. Each of the twelve positions contributes to stretching a different part of the body and different muscle groups. Moreover, it helps expanding and contracting the chest in order to regulate breathing.

Specialists and yoga trainers recommend this exercise for the daily routine, as it can contribute in a very efficient way to the flexibility of your spine and joints.

* The first of the twelve positions require you to stand up with your feet together. Your palms should be in praying position, in front of your chest. Once you make sure your weight is evenly distributed, exhale profoundly.

* While inhaling, push the arms up, keep the legs straight and relax the neck.

* While exhaling fold your body forward, press your palms down and try to place your fingertips in line with your toes.

* While inhaling bring a leg back and place it on the floor. Arch your back and lift the chin.

* Bring the other leg back and try to support your weight on hands and toes. Keep your chin down and retain your breath, while performing this move.

* While exhaling, lower your knees and then your forehead, but keep your hips up and make sure your toes are curled under.

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* Lower your hips, while inhaling. Point your toes and bend as back as possible. Your shoulders should be kept down and your legs together.

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* Curl your toes under and, while exhaling, raise your hips. You should end up in a V position. You should push your heels and head down, while keeping your shoulders back.

* While inhaling, step forwards and place one of your legs between the hands. Keep your chin up, while resting the other knee on the floor.

* Bring the other leg forward and bend down from the waist keeping your palms on the floor. Exhale.

* While inhaling, stretch your arms forward and then up and back over your head and try to slowly bend back.

* Return to the upright standing position, while exhaling, and bring your arms to your sides.

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Yoga standing poses

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Some of the most efficient poses are the standing positions. They offer excellent stretching of the muscles and they have noticeable effects on the promptness and accuracy of the nervous system. Most standing poses manage to improve the asanas and they offer you an increased chance of mastering equilibrium, both physical and mental. In the following paragraphs we will have a look at two of the most important standing poses, the Mountain pose and the Triangle pose.

The mountain pose (known as the Tadasana) got its name from several defining attributes that share the symbols of the mountain. The pose benefits from a high level of relaxed strength and a feeling of invulnerability. Much like a mountain, the person practicing this pose will be surrounded by stillness and will feel a pronounced sensation of balance. The clarity and profound vision offered by this pose enable you to go deeper in your inner feelings and connect with your inner self on a very profound level.

The mountain pose is achieved by keeping the heels slightly apart, so that toes are parallel. Perform a back and forth rocking motion on your toes and gradually come to a complete stop. Lift the ankles in order to consolidate the pose while also tightening the leg muscles. Push your tailbone towards the floor while lifting your pelvic area towards the navel. Your arms should be hanging near your body while you are pressing your shoulder blades backwards.

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The obvious positive effects of the mountain pose made it stand at the basis of many other poses. Tadasana implies that the practicing yogi has to learn the meaning of balance and stillness before moving further. For this reason, the mountain pose is one of the best ways to connect with your inner feelings while learning the subtle ways of yoga. The energy channels of the mountain pose traverse your entire body, following the spine, from the back of the neck and down towards the legs.

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The next important standing pose is the Triangle pose, or the Trikonasana. This relatively easy pose has a good stretching effect on the spine, giving it a good lateral motion that complements the stretching of other forward poses. The straightness of the knees is vital while performing this pose, as this will allow your movements to be fluent and to stretch all the targeted muscles and organs. Bending to the left and right should be done gradually and fluently. This is one of the yoga poses that is good for preparing the next levels of postures, which are more advanced and harder to accomplish. The stimulation of the spinal nerves is also beneficial and it improves overall body flexibility.

In order to enjoy the full benefit of the triangle pose you have to position your body correctly. Your feet should be spread apart while you are pointing to your toes. Try to alternate the pointing motion from your left foot to your right one while keeping a constant rhythm and perfect balance. After you stretch your arms parallel to the ground you should inhale deeply, allowing the energy to strengthen your movements. While exhaling aim to perform a slight bend to either left or right while sliding your hand down your foot. This motion requires a lot of flexibility in the lower back muscles area, so a good warm up session is absolutely necessary before attempting the triangle. Yogis who try this pose often notice the feeling of a lighter body, combined with a sensation of mild heat in the stretched muscles.

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The Locust Pose

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This pose is excellent for improving the strength of the lower back muscles but it also works well for toning the legs and arms muscles. The Locust is also great for preparing to perform the more difficult bending poses. Do not dismiss this pose as being too simple looking, as it holds various degrees of difficulty that can make it a very challenging and rewarding pose.

While this pose has many beneficial aspects, such as improving posture and back position during standing and walking, it is also advisable to attempt it when your body is in good condition. If you have suffered back or neck injuries you should show extra caution while attempting this pose.

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Begin the locust pose by lying on your front side while keeping the hands close to the body. The palms of the hands should be facing up, resting on the floor. Rotate your thighs inward by moving the big toes to face each other. While exhaling move your arms and legs away from the floor. The head and upper body should also move upwards while you are keeping your balance on your belly.

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Stretch your arms but remember to keep them parallel to the floor. Press your arms towards the ceiling and raise your head slightly by keeping the base of the head lifted. Holding the pose may become difficult after a while. However, try to hold the Locust pose for about a minute. Come out of the pose while exhaling and then rest for a while and breathe deeply before attempting to go in the pose again.

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Shoulder Lifts

A high percentage of yoga practitioners declare that they practice yoga for its beneficial results on their health. Thus, many consider yoga a great modality of reducing stress, strengthening the muscles, reaching profound relaxation and improving one's meditation techniques.

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The areas of the body where we inevitably feel the presence of stress are the shoulders and the neck. These parts of our body hold a lot of tension, which produces severe headaches. For that reason, yoga trainers recommend the practice of Shoulder Lifts as many times a day as necessary.

In order to perform these moves you simply have to raise one shoulder at the time or the two shoulders at once and repeat the movement at least five times. Make sure you do it as slowly as possible and you keep your spine straight. Please mind the way you breathe, as a deep breath can maximize the beneficial effects of your exercises.

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When slowly practicing the shoulder lift moves you will start to feel relaxed and the tension you feel in your shoulders will gradually go away.

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Yoga Seated Poses

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The succession of poses is important in yoga, as each preceding pose prepares the body for the next level of intensity. The seated poses work best when started with the Sukhasana, a very easy pose that allows the body to adapt to the higher demands of the following positions. Sitting in Sukhasana has positive effects on the neck muscles, as well as the upper spinal muscles. Try doing Pranayama and other exercises such as neck or eye movements for improved coordination and overall flexibility. Please make sure to warm up your body before attempting these poses and do every movement in a gentle and controlled manner, for best results.

Sukhasana is an excellent pose for meditation, helping yogis maintain a straight spinal position that has positive effects on posture even after the yoga exercise is over. The easy pose offers serenity and a higher ability for introspection. The leg position should alternate in this posture so that none of the muscles get cramps. While on the floor and with your knees bent, try to hold them with your arms while gently pulling them towards the chest. After you feel the muscles being stretched you can release your legs and cross them while your knees get closer to the floor.

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The next pose is the Virasana, also referred to as the hero pose. The position is similar to the Cat pose, in the sense that you are sitting on your knees with the thighs parallel with one another. Slowly release pressure from your hands until your hips are lowered to the floor. This may take months to master and you should consider using a pillow or folded blanket until you are comfortable doing it. The final success of body flexibility in this pose is to be able to place your buttocks on the floor without any support. During the sitting process try to keep the spine straight by drawing the abdomen inwards. In the Virasana the hands may rest on your knees or thighs. When the optimal position is reached try to sit still and, while closing your eyes, allow yourself to fall into a stage of meditation.

The Paschimothanasana is another pose that takes a while to master. Even though it might look facile, the pose needs advanced back flexibility. In the Paschimothanasana the body muscles are stretched for the head to the legs, making this pose a complex one. This is one of the most beneficial asanas as it massages internal organs and facilitates blood flow in your body. The nervous system is well stimulated as well, allowing you to develop better time responses and reflexes to outside stimuli. The flexibility required by this position also demands a healthy and fit body. When used in combination with other yoga poses and a balanced diet, the Paschimothanasana helps eliminate fat cells and increases the metabolism rate. A deep breath before holding this pose will work well; exhale while going out of the pose. The knees and spine should be kept straight, for maximum stretch, even though it is tempting to bring your head towards the knees.

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