What is Yoga Movement

Yoga Movement

Everyone knows a thing or two about yoga & what it is(well sort of). One of the yoga derived movement from different asanas(posture) is the famous downward dog. A staple of any flow or cycle of yoga movement. It doesn't matter if you are beginning to want to try yoga or you're already practising it for a few month/ years, you will need to know what are the fundamental movement during a typical yoga session and the benefits to it. The movements below are named in bot sanskrit & english, & they are not in order nor are they in order of greater/ lesser importance. Know all you need to know about the benefits to which yoga movement you can practise more for your goals:

​Tadasana (Mountain Pose)

How to do it correctly: 

• You should feel balanced between your feet
• Knees relaxed not locked 
• Spine elongated standing erect
• Shoulders relaxed
• Palms in the same direction of the tip of your nose
• To engage higher sensory awareness, simply close your eyes and breathe slowly

​Urdhva Hastasana (Upward Salute)

How to do it correctly: 

• Feet balanced between your feet 
• Lift arm up towards the sky, either to wards the side or front
• Either raise the arms & touch the palms together or face the palms towards each other in a straight line with your legs
• Don't shrug your shoulders while in overhead position

Uttanasana (Standing Forward Bend)

How to do it correctly: 

• ​Slowly shift your bum back & curl down to bring your forehead towards the toes 
• Slide your fingers on your thighs, shins, & if you can, reach towards your toes. If you are tight, stop where comfortable & keep your fingers on your thighs or shin. 
• Keep thinking or visualising your forehead towards the back of you, or think about touching your nose towards your lower body(wherever you are able to stretch)

​Ardha Uttanasana (Half Standing Forward Bend)

How to do it correctly: 

• ​Slowly bring your head up
• Slide your palms or fingers upwards towards your thighs
• Knees slightly unlocked
• Ensure that you can feel your hamstrings tension
• Shift your weight slightly more towards your toes(try lift up your toes, if you can, shift till you can't lift the toes up) 
• Weight on your feet should be evenly distributed 
• The whole erector muscles of your back should work by now

High Lunge

How to do it correctly: 

• ​Front feet flat 
• Pelvic & shoulders facing the same direction of your toes(forward) 
• Lift arms up & point the fingers towards the sky(either touch or hold it in a vertical line)
• Don't shrug your shoulders
• Back heels lifted off the floor 
• Back toes pointed to the same direction of your front toes(forward) 
• Bend your front knees & bring the thigh bone parallel to the floor(ideal range)

​Adho Mukha Svanasana (Downward-Facing Dog Pose)

How to do it correctly: 

• ​Palms flat
• Fingers spread out slightly 
• Feet shoulder width apart
• Point your toes either forward or slightly inwards
• Eye looking at your toes 
• Don't shrug your shoulders 
• Bring your bum high towards the sky
• Walk your feet towards your palms & keep the heels flat on the floor 
• Bring the chest or sternum towards the floor

​Plank Pose

How to do it correctly: 

• ​Push up position 
• Palms slightly spread out 
• Push your sternum away from the floor 
• Pelvic slight neutral 
• Squeeze your glutes 
• Feet closer to make it harder, wider to make it easier
• Keep your eyes looking in between your thumbs 
• Don't lock your elbows, slightly bend it

Chaturanga Dandasana (Four-Limbed Staff Pose)

How to do it correctly: 

• ​Slowly lower down from plank pose 
• Keep elbows close to your side of the ribcage 
• Shoulder blades move together towards the spine in the lowered position 
• Either look straight up or look down at the floor

​Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

How to do it correctly: 

• ​Palms flat
• Fingers slightly spread out
• Palms shoulder width or slightly wider if too hard
• Finger pointed outwards slightly to take the tension off the shoulders 
• Allow your spine to elongate with the breath
• Eyes looking straight 
• Lift the hips slightly off the floor to engage the lengthening process of the spine
• Top of the foot flat on the floor