WebMD
Yoga is a collection of physical, mental, and spiritual practices believed to trace back thousands of years to ancient India. There are many yoga disciplines, most of which focus on improving one’s control of the mind, body, and soul. Although many interpretations exist, yoga is essentially a union between oneself and the divine and allows us to view ourselves as one with the world that surrounds us.
Many people worry they are not flexible enough or ‘built’ for yoga, but this practice is suitable for all skill levels. Peter Nyberg, chief financial officer of the Camino Community Center in Charlotte, North Carolina, shares yoga poses that make a great starting place for beginner yogis.
Mountain Pose — Tadasana
To perform this pose, stand at the top of your yoga mat and align your ankles with your inner hip bones. To make sure you are truly rooted in this pose, lift and widen your toes before placing them back down. Your pelvis should be in a neutral position with your tailbone tucked under and your pubic bone tilting toward the belly. A neutral pelvis allows for more relaxed breathing and increased power at your core. Next, widen and release the tension in your shoulder blades and let your arms fall to your sides with palms facing forward. It is important to master the correct alignment of this pose, as tadasana is the foundation for all other standing yoga poses, says Peter Schieffelin Nyberg.
Cobra Pose — Bhujangasana
Begin this pose by lying down flat on your belly. Make sure your legs are fully extended behind you with the tops of your feet touching the ground. Have your palms pressing down on the mat a few inches away from your shoulders. Squeeze your elbows inward and make sure your feet, thighs, and pubic bone are firmly pressed into the ground. While you inhale, straighten your arms to lift your chest off of the mat. Hold this pose for 15 to 30 seconds while maintaining steady breathing and return to the ground with exhalation.
Bridge Pose — Setu Bandhasana
To enter this pose, lie down on your back with your knees bent towards the ceiling. Align your heels with your knees and ensure your feet are parallel to one another. The soles of your feet should be pressed firmly into the ground, while your arms remain at your sides with palms facing down. As you exhale, instructs Peter Nyberg, slowly lift your tailbone off the ground, followed by your lower back and then your mid-back. To execute this pose correctly, keep your thighs parallel and hold this position for one minute.
Tree Pose — Vrksasana
Start this pose in tadasana (mountain pose) and shift your weight to your left foot, says Peter Nyberg. Move your right foot to the inner part of your left leg with your toes pointed toward the mat. This foot will either touch your ankle, calf, or inner thigh, but not your knee joint. With your left foot firmly on the ground, lengthen your tailbone and square your hips. Finally, bring your hands up to your chest in prayer position.
Corpse Pose — Savasana
The main purpose of this pose is to relax, so it is best if you don’t overthink it. Lie down on your mat with your eyes, tongue, lips, and jaws relaxed. Bring your shoulder blades under and open up the heart. Rest your arms at your sides with your palms facing the sky. Have your legs slightly open, so your feet are at the corners of your yoga mat. Practice deep breathing and enjoy the moment of relaxation.
Final Thoughts from Peter Nyberg
Many ‘yogis’ or ‘yoginis’ attest that practicing yoga has produced a sense of harmony, clarity, and acceptance within themselves. Yoga involves a combination of philosophy, physical postures, breathing exercises, and meditation. The practice of yoga promotes mental health by fostering peacefulness and tranquility. At the same time, yoga provides numerous physical benefits that can significantly improve a person’s general health. Many who practice the art of yoga have also opted for other lifestyle changes like reducing environmental waste and better nutritional choices.
Practicing yoga is a great way to increase your self-awareness and self-regulate. Individuals who have a clear perception of one’s self recognize their personality traits, thoughts, beliefs, motivations, and emotions. Awareness also allows us to better understand humanity and reach a state of harmony with the world. In addition to spiritual enlightenment, yoga has many physical benefits that improve your overall health. Thus, says Peter Schieffelin Nyberg, regular yoga practice can rejuvenate your body, sharpen your mind, and cleanse your soul.
