Yoga, along with Pilates, is very much in vogue at the moment, but it’s been around for thousands of years. In the Indus Valley region, which covers northwestern India and extends into the Middle East, archeologists have found stone carvings of figures demonstrating yoga poses that date back to 3000 B.C.E. Then, as now, yoga was believed to cultivate inner tranquility and meditation through physical stamina – specifically, the physical endurance of achieving a body-stretching yoga pose, and then maintaining it over a period of seconds or minutes (or more!).
Here are a few basic yoga poses, what they involve, and what each pose is designed to accomplish. They are fairly simple, straightforward, and easy on the body; however, as with any exercise program, you may want to consult your physician before attempting these activities.
- The Corpse Pose: Performed before, after, and as a break between yoga sessions, the corpse pose requires only that you lay on your stomach or back and completely relax, sinking every stressed tendon and muscle into the floor. This is harder than it sounds, especially at first. Softly rotating your legs, shoulders, or head can quickly reveal areas of your body you didn’t even realize were tight.
- The Easy Pose: Also known as the Sitting Buddha or Meditating Buddha, this yoga pose involves sitting cross-legged on the floor. Placing your hands on your knees, pull them gently into your body. Your back will automatically straighten and stretch while letting go of undue muscle stress or tightening. Keeping your spine straightened, release your knees and maintain the pose for as long as is comfortable. Your stomach and back will thank you.
- Simple Leg Raises: Some yoga poses involve achieving one simple posture and maintaining it. Others, like the simple leg raises, involve a bit more. Lying on your back with your hands and arms pressed firmly into the floor, inhale slowly and raise one of your legs, pointing your toes to the ceiling. Then lower the leg, exhaling as you do. Repeat three times, alternating each leg. Next, raise one of your legs as usual, but use your arms to pull the leg further, into your chest. Take a few breaths to relax into the pose; then, using your stomach muscles, raise your upper torso towards your leg (ideally, your chin should meet your shin; but this may not be possible for beginners). Hold for a few deep breaths, then exhale and slowly lower your body back onto the floor. Repeat with your other leg. You’ll feel a lengthening in your hamstrings and calves and your stomach muscles will feel – and be – stronger.
- The Cobra: As a great way to stretch out your stomach and back and gain upper-body strength, the cobra pose begins with you lying on your stomach, arms bent so palms rest downward under your shoulders. Slowly raise your upper body off the floor by extending your arms. Relax your spine as you go, reaching your head back as far as is comfortable. You may feel a stretch in your stomach muscles and your arms: if you have back discomfort, you either need to concentrate on relaxing that area or you may have stretched too far. When comfortable, hold the position as long as you can; then slowly lower yourself to the floor.
By Rachel Campbell