It is always a good idea to begin a series of yoga poses with some easy, warm up positions while lying down.
What you’re about to read is the result of ongoing interaction over a long period with yoga enthusiasts like you. This article was written to answer some of the most frequently asked questions about yoga poses and to address common issues of interest. I hope you’ll find this information helpful.
The aim of most lying yoga poses is to prepare the body muscles in areas such as strength and flexibility. Muscle stretches not only improve the way you will perform other yoga poses but also help your body to increase blood circulation. They also stimulate the nerve endings, keeping every portion of your body alive and energetic.
Another benefit of the prone yoga poses is that they require and teach you how to have a straight back and a good yoga posture. Certain poses, such as the leg pull, for example, may seem a bit too demanding at first, so you should not get discouraged if you are unable to follow the instructions all the way from the first attempt. Just do the best you can!
Leg Raises
The single leg raise is a good yoga pose to start a yoga session with and to prepare yourself for the following asanas. Leg raises are great for improving the tone of your back and abdominal muscles. In order to effectively do this movement you should keep your back “glued” to the floor and not allow your spine to bend and your shoulders to help in the lifting motion. With palms resting on the floor, try to raise your legs slowly, while keeping control. The neck should remain relaxed during this motion and your lungs should be allowed to breathe freely.
Leg Pulls
Leg pulls are aimed at improving tone and flexibility in your leg muscles. This is great for a complete stretch of the leg muscles, which, in time, will grant you the ability to perform advanced yoga postures.
While lying on your back on the floor, try to catch your foot, while your leg is sitting straight above your head. If reaching your foot is a problem, try using a belt to help you out. With the leg kept constantly straight, try to point your heel towards the ceiling. Gently pull the leg closer to your body while keeping your back straight and your shoulders close to the floor. Now slide your other leg on the floor, keeping it straightened and roll your thigh until your kneecap is directed towards the ceiling. With your shoulders still flat, press your feet away from you, spreading them while you are pulling the raised leg towards you.
Sidenote: Are you finding this information on yoga poses useful? I have always been curious about this, and when I found very little quality information online about it, I decided to share a part of what I’ve learned through my research – which is how this article came to be written.
Cat Pose
Breath and movement control is essential in all yoga poses, and the pose is a great exercise to help you get ready. Also known as the Cat Pose, this technique improves coordination and balance. It is done in hands and knees position, rather than lying, but it is still a restful and relaxed position.
The alignment of the center of your body is closely related to the position of your central area (the pelvic area) in relation with the rest of your body. The central balance point in all poses should be considered your hip area because it is the one dictating the movement and direction of your spine – your central energy line.
In the cat tilt pose your hip is bent forward making your spine arch backward. Most yoga poses require you to use either the dog tilt (bending backward) or the cat tilt. Some require you to be neutral while others need a combination of all choices.
