Yoga Asanas.pdf

COOKING LIGHT

good moves

downward-

cat

cow

facing dog

Cat Pose

On hands and knees, exhale as you

make a curve in your spine by tucking

your pelvis under and dropping your

head (you’ll look like an angry cat). Pull

your navel in as much as you can.

Cow Pose

As you inhale, reverse the curve in your

back by dropping your stomach toward

the floor as you lift your pelvis, chest,

and face toward the ceiling. Let your

spine be absorbed into your body.

Downward-Facing Dog Pose

Maintaining the same tilt in your pelvis

as in the Cow Pose, exhale as you

press your hands firmly into the

ground, and straighten your legs, rais-

ing your pelvis toward the ceiling. Your

heels do not have to touch the ground

but should move in that direction. If

your hamstrings are very tight, bend

your knees slightly so you can main-

tain proper alignment in your back.

plank

Plank Pose

On an inhalation, straighten your body into the top of a push-up position; you’ll

be supported by your hands and toes. Feel the strength of your legs, arms, and

abdominal muscles. Beginners can place their knees on the ground.

(

)

variation

JANUARY / FEBRUARY 2003

good moves

knees- chest -chin

Knees-Chest-Chin Pose

Exhale and gently lower your knees to

the floor. Reach up and back with your

pelvis as you begin to bend your elbows

up and back. Shift your chest forward

and place it on the floor between your

palms with your chin on the floor. Think

of yourself as an inchworm.

baby cobra

Baby Cobra Pose

Inhale, straighten your torso, and scoop your chest forward and off the floor; arms

should be bent with hands on floor at midchest, providing support. Raise only as

far as you can with your bottom ribs still touching the floor. Keep your shoulders

dropped away from your ears. For a gentler variation, place your forearms on the

ground, with elbows directly under the shoulders.

(

)

variation

COOKING LIGHT

good moves

threading

child’s

the needle

Child’s Pose

Exhale and press your bottom back onto your heels, stretching

arms forward and resting forehead on the floor. This pose calms the

mind, opens the hips, and massages the abdomen. It is also a good

place to rest for a few breaths, if need be.

side

bending

Side Bending Easy Pose

Exhale as you cross your ankles behind

you and shift your weight back until you

are sitting in a cross-legged position.

Inhale and lift your right arm. Exhale

and bend to the left. Inhale as you return

to center, dropping your right arm and

lifting your left. Exhale and bend to the

right. Try to keep both hips firmly on the

floor as you bend to each side. Inhale

and return to center, sitting up tall.

Threading the Needle Pose

Inhale and return to your hands and

knees. As you exhale, scoop your right

arm past the inside of your left wrist,

placing your right shoulder on the floor.

Let your belly slide around the left, open-

ing your chest and left arm to the sky.

Inhale as you return to hands and knees,

then exhale as you scoop your left arm

under, twisting to the right. Inhale and

return to hands and knees.

JANUARY / FEBRUARY 2003

good moves

tabletop

Tabletop Pose

As you exhale, place your feet on the floor, hip-distance apart, and put your hands on the

floor behind you, fingertips pointing forward. Inhale and lift your torso, stomach pointed

toward the ceiling. Make sure your knees are aligned above your ankles. (If you’re a begin-

ner, keep your legs crossed and knees on the floor.) Relax your belly and feel the strength

of your back, arms, and legs holding you up. Exhale and return to a cross-legged position.

This pose marks the end of the sequence. On your next inhale, shift your weight forward

onto your hands and knees, and begin again with Cat Pose.

(

)

variation

relaxation

Relaxation Pose

Always end your yoga practice with the Relaxation Pose (also called the Corpse Pose).

Relaxation Pose is considered the most valuable pose in yoga because it allows your body

to assimilate the benefits of all the other poses.

Here’s how to do it: Lie on your back. If you’d like, place a thin pillow

under your head and a bigger one under your knees. Relax your legs;

let your feet fall apart and your toes point away from each other nat-

urally. Your feet should rest slightly wider apart than your hips. Your

arms should be at your sides with the palms facing up—this is the

position that best opens the heart and lungs. Think about relaxing

your skin. Relax your muscles and bones. Relax your breath. And,

finally, relax your mind. Observe your thoughts coming and going, as

if you were watching birds in the sky. Hold the pose for 10 minutes

if you can, and come out of it slowly, rolling onto your right side and

pushing up to a sitting position.

gear guide

Cyndi Recommends

• Invest in a sticky yoga mat, which will help you keep your footing

in the postures. (It’s also nice to think of it as your own little magic

carpet that you can use anywhere.)

• Good books on the subject include my own, OM Yoga: A Guide

to Daily Practice, as well as Yoga: The Spirit and Practice of

Moving into Stillness by Erich Schiffmann. If you’re interested

in restorative yoga, Relax and Renew by Judith Lasater is a good

resource. For more on the breath, read The Yoga of Breath by

Richard Rosen.

• I like to hear music as I practice. My favorite CD is Drala , by the

band of the same name. It’s perfect—hip and inspiring.

We Recommend

• Yoga videos are

a great way to

start—or extend—

your practice. Some

good ones: Yoga

Mind and Body with Ali MacGraw and Erich Schiffmann, AM/PM

Yoga with Rodney Yee and Patricia Walden, and—for a more vigor-

ous workout— Total Yoga with Tracey Rich and Ganga White.

• To ﬁnd a class in your area, check the yellow pages under Yoga,

or turn to a Web directory, such as www.yogajournal.com or

www.yoganet.org.

COOKING LIGHT

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