Yoga is an Indian discipline accompanying meditation and a whole set of body postures. Its objective is to find physical and mental well-being. Hatha-Yoga is the most practiced.
Basic Yoga Postures
Yoga postures are numerous, but a few are the basic yoga postures. More than a hundred postures are listed and are adopted by the disciples. However, those who practice these practices must be familiar with the 20 basic postures. The practice of these postures can be done at home with a yoga mat, without the assistance of a yoga master.
Principles of Yoga
Yoga is the result of a philosophy that emphasizes the fusion of the physical, the psychic and the spiritual of the human being. These aspects are indeed inseparable and interdependent.
The main tools of Yoga
Currently, hatha yoga postures have become universal and are practiced more and more in the West. It is a form of sports yoga that allows you to reach the body dimension. The postures must be accompanied by breathing exercises. These exercises are done in four steps. They are: inhalation, retention with air, exhalation and retention without air. The postures should lead to the relaxation phase. This is the last stage of the session when the disciple has completed the different postures: he adopts the sitting or lying position with a slow and deep breath.
The 20 most used Yoga figures
The yoga postures include more than a hundred and the basic yoga posture includes 20 figures. These are accessible exercises for beginners, but form the beginning of each session for more advanced practitioners. Your yoga journey will be done in stages and with a few practices, you will be able to evolve as you go along. It is important to know that Yoga is not only a meditation discipline, it also allows you to gain flexibility. Before starting the first positions, the sun salutation will serve as a warm-up. The names of the yoga postures evoke animal figures, geometric figures or others.
1. The Lotus
Also called "Padmasana", this position refers to meditation. This sitting position, with legs in a suit and feet resting on the thighs, begins the session. This posture promotes concentration and calm.
2. The mountain
This is a very important beginner's yoga posture to prepare you for the other postures. Called "Tadasana", this standing posture is performed with the back straight and the feet parallel. Looking forward, you can see your goal.
3. The chair
The chair or "Utkatâsana" is a beginner's yoga posture. It is performed with the knees bent, thighs parallel to the ground and arms raised. This position stimulates your sense of balance.
4. The pliers
The sitting clamp or "Pashimottanasana" is one of the basic yoga postures. It is practiced with legs stretched out, held by a sling to bring the bust forward. This posture is supposed to bring tranquility and calm.
5. The stork
This posture also called "Uttanâsana" can be adopted by beginners. It is practiced in a bent position, with the head down to knee level. This posture will help you to tame your flexibility.
6. The dog
The muzzle dog facing the sky or "adho-mukha-svanâsana" is an essential position in yoga. It is part of the sun salutation. It begins with a position of the board, face down on the ground. You then raise your chest and stretched head, leaning your arms. It is a posture that will stimulate the digestive organs.
7. The butterfly
Also called "Badhakonasan", the butterfly is a sitting posture, legs on the ground and the soles of the feet together. The hands grab both toes and the head leans forward. Up and down movements of the knees will imitate the beating of the butterfly. This exercise helps to tone the back muscle and soften the pelvic muscle.
8. The Tree
The tree or "Vrksana" is a posture to work on balance. It is practiced standing on one leg, the other leg is bent, the foot resting on the inside of the other thigh. The hands are joined at chest level or stretched towards the sky. This posture stimulates confidence.
9. The Warrior
The warrior, also called "Virabhadrasana" is suitable for beginners and advanced. You must bend one leg, the foot advanced and aligned, the other leg stretched backwards. The arms are perpendicular, stretched out towards the sky. This position strengthens the rib cage and the legs.
10. The cobra
The cobra or "bhujangasana" is a lying position on the belly, the hands are laid flat at shoulder height. The exercise consists of raising the upper body while keeping the feet together on the ground. This beginner's yoga posture helps to strengthen the spine. It is also an ally in preventing constipation and toning the kidneys.
11. The Cat
The cat or "Marjaryasana" is a posture intended to fight back pain. You must get down on all fours, feet outwards and hands parallel to the legs. The exercise consists of bending your back and tucking in your stomach, these movements follow each other.
12. The pigeon
Also known as "Kapotâsana" is a posture to relieve sciatica and lumbar pain. It is applied with the sitting position, one leg stretched out behind and the other bent inside, knee against the floor. The back must be straight.
13. The child
The Child or Bālasāna is a basic yoga posture. It is a prayer posture, with the arms extended in parallel with the body. It is an effective anti-stress.
14. The board
Also called "Kumbhakâsana-dandâsana", the board is the starting position of the exercises "the Watchers", it is assimilated to the pump. One of the hatha yoga postures for beginners, it stimulates concentration and develops muscular strength.
15. The triangle
The triangle or "UtthitaTrikonasana" is an easy exercise. This posture is done with the legs spread apart, one hand on the shin and the other hand and the gaze are stretched towards the sky. This posture strengthens the abdominal belt.
16. The boat
The boat or "Navasana" is a seated position, with legs and arms raised in a V-shape, the hands supporting the legs. It is an ideal exercise to strengthen the abdomen and back.
17. The Fish
The fish or Matsyâsana is an elongated posture, with legs outstretched and arms along the back, below the buttocks. The exercise consists of raising the solar plexus while keeping the head on the ground. It is a perfect stimulant of the rib cage and the respiratory tract.
18. The bridge
The bridge or Chakrasana is an exercise done while lying down. With the soles of the feet and hands glued to the ground, the pelvis must be elevated. A real heart stimulant, it is also an energizing posture.
19. The twist
When you feel more relaxed, the twist or "Parivritta Parsvakonasana" is an invigorating posture. In the sitting position, one leg is bent, the other leg is bent outside the first leg. This posture improves digestion.
20. The corpse
The corpse or Savasana is the posture of deep relaxation. It is a reclining position, body and muscles relaxed, palms of the hands turned towards the sky and feet outside. It closes the session for a perfect "letting go".