Basic Yoga Position

Back Bend Pose -- Purvottanasana


Benefits of this basic yoga position...

  • stretching, firming, and toning the legs and shoulders

  • calms the mind and body

  • allows full function of the lymphatic system
Scroll to the end for details on therapeutic yoga./p>


basic yoga positions and techniques
  1. Start in a kneeling position

  2. feel free to use pillows and cushions between the legs, feet, and back

  3. once you've mastered this foundational and basic yoga position...

  4. use your arms and hands for support, slowly move your trunk back until it is flat on the floor or on the cushions


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  5. have your arms by your side or extend them above the head and rest them on the floor

  6. breathe deeply.

  7. When complete, after a couple of minutes, push yourself back up with your arms.


Advanced And Basic Yoga Position Asanas

Click on the diagrams below...


Chakrasana -- Wheel Pose

  1. start by lying on your back

  2. bend your knee's placing your feet on the floor a few inches from your buttocks

  3. take your arms overhead and place the palms of your hands onto the floor just above the shoulders

  4. spread your fingers for more support

    basic yoga position chakrasana

  5. inhale, lift your torso off the floor placing the top of your head onto the floor without excessive weight on your head

  6. lift your toes to activate your leg muscles and protect your knee's

  7. straighten your arms, lifting your head off the floor and torse toward the sky creating an arch

  8. keep the legs focused inward and strong

  9. relax your neck, face, and jaw

  10. as you breath deeply and steadily, draw energy up your legs into your torso, then down your arms and hands

  11. hold Chakrasana as long as comfortable. when ready, slowly come down onto the floor

  12. for a few breathes, bring your knee's to your chest to lengthen out your lower back muscles

  13. a variation is to extend one leg at a time toward the sky

  14. a modification for beginners would be to use blocks under the hands or feet



Half Moon Pose -- Ardha-Chandrasana

  1. start in a kneeling position, knees and hands on the floor

  2. bend and move one leg between your hands. Knee above your ankle

  3. extend the other leg back, toes touching the floor

  4. breathe deeply, lengthening your back, neck, and extended leg. Breathe

    basic yoga position balancing exercises

  5. when ready, push up and balance with your arm and leg into Half Moon Pose

  6. turn your head and face the sky to naturally open up the torso

  7. breathe into the core of your body, the area just below your navel -- your center of gravity and balance

  8. with every exhalation, have a sense of your energy flowing out of your head, hands, and feet

  9. hold the pose for as long as you desire, breathing in and out deeply

  10. when ready, exhale down back into runners pose, then relax.

  11. repeat the steps for the other side.


Yoga Training

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Therapeutic Yoga

These basic yoga position asana's have the reputation for helping in certain disorders and illnesses.

They are never a substitute for medical attention, though they may aid in the correction of some disorders.


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