YOGA POSES : LEARN THE BASICS, ALIGNMENT AND ADJUSTMENTS

Elodie Abadie • 8 décembre 2023
Hello yogis!
Have you heard about the famous "asanas" in yoga?
They're the foundation of this ancient practice, which combines flexibility, strength and peacefulness. But before you bend like a giant origami, it's crucial to understand the basics, alignment and adjustments to avoid injury and maximize benefits. So let's roll out our mat and learn everything we need to know about asanas!

1/Asanas: What are they?


First of all, "asana" is simply the Sanskrit word for "pose". It includes everything from the basic to the advanced ones. Asanas are much more than just physical movements. They are designed to balance your body, calm your mind and expand your awareness. Each pose has its own benefits, whether it's strengthening your muscles, flexibility or relaxing after a busy day.


Learn the basics : Yes, you can!


If you're a beginner, it's important to start with the basics. Don't worry, we've all been there. Here are a few basic asanas to get you started:


1. **Tadasana (Mountain pose)**: Stand with your feet together, arms sideways, looking forward. This simple pose is perfect to work on alignment.


2. **Balasana (Child's Pose)**: You can rest in this pose at any time during your practice. On your knees, bend forward and bring your forehead to the floor. Breathe deeply and relax.


3. **Sukhasana (Easy Pose)**: Sit comfortably and cross your legs. This pose is ideal for meditation and breathing.



4. **Adho Mukha Svanasana (Downward Facing Dog)**: Bend forward, hands and feet on the ground, buttocks up. This pose strengthens your arms and stretches your legs.


2/ Alignment : The key to success

Correct alignment is essential to get the most out of each asana and avoid injury. Here are a few tips to to help you align yourself properly:


1. **Stretch and straighten your back**: By stretching, you avoid arching and protect your spine.


2. **Keep your shoulders relaxed**: Avoid lifting them up towards your ears. You want them away from your ears, relaxed.


3. **Look forward**: Focus on a spot on the floor in front of you to maintain a long neck and avoid looking down.


4. **Breathe deeply**: Breathing is essential for alignment. Breathe deeply and steadily.


3/ Adjustments : The art of doing it right

Adjustments are a crucial part of asana training. They help you to master your pose, to feel the proper alignment and evolve in your practice.

However, it's important to understand that adjustments aren't always necessary, and that you should never be afraid to refuse an adjustment if you're not comfortable with it. Here are some common adjustment types:


1. **Physical**: Your yoga teacher or partner may push or pull your body to help you align yourself properly. For instance, for a standing forward bend, someone may help you touch your feet.


2. **Verbal**: Your teacher can give verbal instructions to correct the pose. For example, "Lengthen your back" or "Stretch your arms toward the ceiling".


3. **Visual**: Sometimes, just looking at someone is enough to understand how to perform a posture correctly. Online yoga classes or videos are perfect for this purpose.


4. **Accessories**: Blocks, straps or bolsters can help adjust a pose. For example, blocks can be placed under your hands in downward facing dog

if you are not able to reach the ground.


4/ Advanced asanas : At your own risk

Once you've mastered the basics, you can explore more advanced asanas. However, be careful. Advanced poses can stress your body and require greater flexibility and strength. Make sure you go at your own pace and with the appropriate guidance if necessary.


5/ Asanas and mental health: mind-body balance

In addition to the physical benefits, asanas have a profound impact on your mental health. The practice of yoga helps you to get in touch with yourself, reduce stress and calm the mind. It promotes concentration, meditation and inner peace. So don't underestimate the power of asanas to balance your body and mind.


To sum up: Practice, patience and pleasure


Ultimately, asanas are an exciting adventure in the yoga world. They require practice, patience and fun. Don't be afraid to fall, slip or laugh at yourself. Yoga is a journey, not a destination. So stretch, breathe deeply, and enjoy every asana on your mat. Namaste!

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