As we’ve been discussing in the first two parts of this series “What is Yoga?” and “Just Breathe,” Yoga is a great way to manage stress and anxiety. Beyond the element of concious breathing, physical poses are another important aspect of Hatha yoga. There are thousands of different poses that are called by even more numerous amounts of names. However, there are a smaller number of postures that one will typically find practiced in any yoga class (with, of course, additions and deletions according to the teacher’s style and preference).

Yoga postures can be as simple as a relaxed sitting position to as complicated as a pretzel-like pose such as the Foetus (Garbhasana). However, no advanced stretching or balancing is required for one to experience the calming and relaxing effects of yoga’s physical postures. The very act of moving into any pose can calm and focus the practitioner.

Becoming a Poser

A normal yoga program will begin with some time dedicated to relaxation. Possibly a guided relaxation while in corpse pose (basically lying flat on your back) will be practiced to help release outside cares and bring you into the moment. A light warm up of either sitting or standing exercises (such as the Palm Tree Series) will follow in order to prepare the body for the more active poses. Next comes all-body stretches (such as sun salutations) to help release tension from each part of the body. Then, forward and backward bends can help relieve compression in the spine and strengthen and tone muscles. Spinal twists will help relieve pressure in the back, neck, and shoulders. Leg-limbering poses (such as warriors, pigeon, or knee squeeze variations) will help remove tightness in the legs and hips. Inverted poses (such as downward-facing dog or headstand) help reverse the natural orientation of the body and release pressure from internal organs while stimulating the thyroid. Balancing postures (such as tree) help to strengthen all parts of the body and create a focused and peaceful attention. A typical yoga practice is then followed up by a final time of total relaxation to experience the body, appreciate the practice, and let go of any remaining anxieties.

As you move thoughtfully into each pose and surrender or relax into it, the mind is focused on the pose and breathing, and tension is released not only from the muscles, but also from the mind.  The ultimate goal of yoga postures is to achieve balance and tranquility. For this reason, as poses are practiced and mastered, you can experience relief from the stresses we tend to accumulate throughout our lives. If the body follows the mind and the mind follows the body, we can change the overwhelmed state of our minds by leading the mind to peace and tranquility through the control and relaxation of the body.

Read Part 4 – Wrapping it Up

{Remember to check with your doctor before starting a new fitness routine.}