An Introductory Guide to Yoga

By Elizabeth Schulman, M.A.

Many people still believe that practicing yoga involves sitting motionless on the floor chanting "OM" for hours on end or twisting themselves into shapes that look like they came straight out of the X-Files. However, yoga is so much more than the sum of its stereotypes. The word "yoga", roughly translated, means union (union of the body, mind and spirit, as well as the earthly self with the divine) and many steps are involved in moving towards that union. One of those steps is practicing asanas, or physical postures, that we have come to associate with yoga. These asanas can serve many purposes: they strengthen, improve flexibility, improve concentration, energize and induce relaxation. Below is a sampling of basic asanas for you to try. If you get hooked (as so many of us do), seek out a class. You may find that chanting "OM" is not so bad after all.

STRENGTHEN: Warrior II

Take a wide stance, toes pointing forward. Keeping your hips squared, turn your right foot out so it is perpendicular to your left foot aligning the right heel with your left arch. Inhale your arms out to the side, palms facing down. Exhale and bend your right knee so it forms a ninety degree angle (make sure your knee stays over the toes), drop your pelvis and look out over your right fingers. Breathe deeply.

FLEXIBILITY: Standing Forward Bend

Feet are hip distance apart. Bend the legs, drop the head and arms and roll down until your chest comes in contact with your thighs. From here, gently begin to reach the hands to the floor. Once your hands are on the floor, begin to lengthen the spine as you straighten your legs, opening the hamstring muscles and drawing your torso closer to your thighs. Breathe deeply.

CONCENTRATION: Tree Pose

Feet are hip distance apart. Shift your weight to your left foot and bend the right leg grasping the right foot with your right hand. Place the sole of the right foot into the left inner thigh, pressing the right knee open. Inhale your arms up straight, and clasp your hands. Choose a focal point and breathe deeply.

ENERGIZING: Cobra

Lie down on your stomach with your forehead resting on the floor, legs drawn together, and feet pointing behind you. Elbows are close into your sides, hands are under shoulders and slightly farther apart than your elbows. Inhale and, leading with your forehead, press into your hands to draw yourself up. Straighten your elbows, look forward and experience the deep opening in the front of your torso. Breathe deeply.

RELAXATION: Corpse Pose

Lie on your back, feet hip width apart and feet dropping open. Palms are facing up and arms are approximately six inches from your sides. The back of the neck is long and all parts of your body are relaxed. Close your eyes and feel your body melting into the floor below you. Work to relax all your muscles. Of course, breathe deeply.

Elizabeth Schulman, M.A. has a masters degree in stress management from Goddard College and a masters in health education from Columbia University. She is a yoga instructor and a full-time mother.