Different Yoga Positions

There are a vast number of different yoga positions ranging from what would be considered beginner yoga workouts to advanced yoga positions.

But trust me, if you are just beginning, and not exceptionally (and I mean exceptionally) agile, it is usually best to start with simple yoga exercises and then work your way into the more advanced positions.

Because you'll be working at your own level, you will still find the same yoga health benefit as you will when you become more advanced and add more intricate, different yoga positions to your routine.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me for my own use. So as to avoid injury, consult a qualified medical adviser before using them yourself.

As with all exercise programs, you need to check first with your health care provider to make sure that you don't have a medical condition that would prevent you from exercising.

You may have limitations, whereby standing yoga poses are off limits, but those done closer to the floor are permitted. There also may be some restrictions on the poses you can do, for instance ones that require your head to be bent in a downward position may be off limits.

Once you have the go-ahead be sure to start off slowly.  A health care provider will likely suggest...

...you work gradually from a basic yoga position to a longer more advanced yoga routine.

For starters, you may be to try beginning yoga poses, such as these, that will gently begin body stretching.

I have used these exercises as good gentle yoga postures to help relieve back pain. For others, you may want to get...

...a copy of Yoga Heals Your Back: 10-Minute Routines that End Back and Neck Pain, from Amazon.

Don't forget to use a mat and to maximize the health benefit of yoga concentrate on your breathing during the different yoga positions.

Cat and Cow Stretches match the movement of your body and your breathing.

Cat Stretch

1. Begin with your knees on the floor and place your hands, palms down on the floor, with your wrists in line with your shoulders. Relax the top of your feet to the floor.
2. Arching your back round your spine, while at the same time keeping your tail bone and the base of your neck in the starting position.
3. Lower your chin as though pointing down towards your navel.
4. Relax with your spine in a neutral position. Alternate with Cow Stretch, repeating 5-10 times each.

Cow Stretch

1. Begin with your knees on the floor and place your hands, palms down on the floor, with your wrists in line with your shoulders. Curl you toes under.
2. Drop your abdomen towards the floor and raise your eyes up toward the ceiling, creating an arch in your back.
3. Let the movement begin at your tail bone and work its way up toward your neck.
4. Relax with your spine in a neutral position. Alternate with Cat Stretch, repeating 5-10 times each.

Head to Knee Stretch

1. Stand straight with your legs together. Inhale and lift your arms above your head. Place your palms together while reaching upward. Lower your arms and exhale. Repeat.
2. Place your right foot a few inches in front of your left foot. Inhale while repeating Step 1. This time as you lower your arms exhale and let your chin drop down to your knee or as far as it will reach, while still keeping your legs straight.
3. Inhale, repeating Step 1 and then repeat Step 2, with the opposite leg forward this time.

Back Stretch

1. While on your mat sit straight with both legs straight out in front of you. Inhale and lift both arms straight up.
2. Exhale while you gradually bend forward with your head up and back straight, eventually bringing your chin to your knee, or as close as you can.
3. Breathe normally and stay in this position for the count of 5. Inhale and slowly lift your head and arms returning to starting position. Exhale and relax. Repeat a couple of times.

Leg Raise Sideways

1. Lie on your mat on your right side with your body in a straight line, keeping one leg on top of the other. Support your weight with your lower arm, your elbow on the floor and your fingers pointing in towards your body.
2. Inhale and slowly while lifting your left leg to its maximum position. Keep your leg straight and with your left hand gently bring it in the direction of your left ear.
3. Breathe normally and hold for a count of 5. Gently lower your leg to the starting position. Relax and repeat, then alternating to your other side.

Are you a yoga newbie? Don't be discouraged.

These basic yoga positions look and sound as though they are really easy, but in practicality it may be awhile before your muscles stretch to the point that you can do these as fully as described.

If you continue to have difficulty stretching, and are not comfortable with moving on with different yoga positions, don't worry. Even with your beginner yoga workouts, every bit of muscle stretching effort has a cumulative effect and has the complete yoga health benefit.