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Introduction to basic Yoga Asanas

© Jennifer M. Witkowski

The word "Yoga" means "union" in the Sanskrit language. Indeed, yoga unites the various facets of the whole individual: body, mind, and spirit. However, when many new practitioners begin their journey into yoga, they tend to focus on the physical aspects of this ancient system of well-being. This is not in any way a negative phenomenon; for where the body goes the mind and spirit follow. Although many of asanas, or postures, in yoga can be practiced by those with even beginner fitness levels acheiving perfection in these techniques requires patience, persistance, and discipline. This process of perfecting the asanas benefits the mind by teaching perserverance and the spirit by granting the satisfactions which comes with acheiving one's goal.

One of the core asanas in several schools of yoga is known as "The Salute to the Sun." The Salute to the Sun is actually a flowing series of several different asanas. It is often used as a warm up set of exercises because it effectively tones and stretches all the major muscles of the body. The following is a description of how to perform the Salute to the Sun:

STEP ONE Begin in prayer position; standing with feet shoulder width apart, palms pressed together over the heart center. Take a deep breath inhale and raise the arms up overhead. Exhale, and stretch the arms up and slightly backward, elongating the spine and stretching the shoulders. Hold the stretch for 10 seconds. STEP TWO Breathing shallowly, slowly bend forward from the waist, bringing the fingertips down to touch the floor beside your toes if you are able. Hold, and feel the stretch in the back, as well as through the hamstrings (the back of the legs).

STEP THREE Bend your right knee, placing your palms on the floor for support. Extend your left leg behind you and hold the stretch for your calves and hip flexors. Be careful that your right knee does not go past your right toe, but stays at a 90 degree angle. Look up toward the ceiling and hold.

STEP FOUR Extend the right leg back to meet the left, holding the body up, as if you are about to perform a push-up. This works the arms and the chest. Hold this position. This position done on its own is known as the "plank" asana.

STEP FIVE Bend your elbows, lower your chest to the floor, and slide the chest up through the arms in a serpentine motion. Arch your back and lift the chest gently, stretching the abdomen and working your latissimus dorsi muscles. Look toward the ceiling and hold. This posture is known as "cobra."

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