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Yoga is a wonderful physical and mental exercise. Not only does it add flexibility and strength, but also helps you to focus mentally. Many people are under the impression that yoga is about chanting and meditating, but you can gain many physical benefits without this aspect. Yoga elongates your muscles as it strengthens them, which causes you to have a longer, leaner look. By practicing yoga two or three days a week, you will begin to see results in your strength and flexibility within a month. You do not need any specific equipment, just comfortable clothes. Most people do not wear shoes, but feel free to do what ever makes you most comfortable.
Warm up by walking briskly five or ten minutes, and then begin with the Sun Salutation. Start by standing straight, feet together, hands down by your side. Bend forward at the hips, arms and head hanging straight down. Inhale and look straight ahead, exhale and step back with your right foot into a lunge. Inhale and lift your arms overhead. Exhale and bend forward to touch the ground on either side of your left foot. Move your left foot back beside your right, forming a straight line with your body. This resembles the “up” portion of a pushup. Exhale and lower your body to the floor. As you inhale raise your upper body and look toward the sky. Exhale as you lower you body. Now raise your hips, keeping your upper body on the ground. This looks similar to a puppy, playfully bowing. Inhale, bring your right foot forward and raise your upper body so that you are back in a lunge position. Inhale and bring your left leg up to meet your right, raising your self back into the forward bend. Slowly stand back up, exhaling. Repeat this entire exercise and then try the three additional poses listed below.
1. Tree Pose- Begin by standing in an upright position, shoulders relaxed. Place the palms of your hands together in a “prayer” position and place the sole of your left foot against your inner thigh, calf or ankle, depending on your flexibility. Raise your hands slowly over your head. Hold this position for 5 complete breathes, slowly lower your arms back to the “prayer” position, lower your leg, and then lower your hands to your sides.
2. The Crescent- Step back with your left leg, bending your right leg at the knee, so that you are in a lunge position. Slowly raise your arms over your head until your palms are touching. Make sure that your shoulders are relaxed and hold this pose for 5 complete breaths. Bring your left leg even with your right and gradually lower arms.
3. Standing T- From your standing position, bend forward from your hips, lifting your left leg straight out behind you. Keep your hips parallel to the floor, and your arms stretched out behind you, beside your left leg. Hold this pose for 5 complete breathes and then slowly lower your leg and raise back into an upright position.
Repeat each of these exercises with your right leg, and then stand quietly, hands by side and take 5 complete breaths. When you first begin, you may just want to do the Sun Salutation, adding additional poses as you get more comfortable. Also, if you cannot hold each pose for 5 breathes, that is okay. These poses are trickier than they look requiring strength and balance. Gradually increase the amount of time you can do each one.
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