Traditional Yoga Positions

Yoga is an ancient technique for using the breath, postures and movement in order to improve strength and health as well as spiritual well-being. The postures in the practice are referred to as asanas. Asanas aim to improve your body by working your strength and flexibility and improving joint health. Traditional asansas, or yoga positions, are those that are a part of Hatha yoga -- the practice that has been used in India over many millennia.

  1. Basic Standing Yoga Poses

    • Standing poses usually work your balance and improve strength. The most standard of standing poses is "Mountain Pose," a position where the student stands upright, with feet hip-width apart and arms at his side. The shoulders are rolled back, and the lower back is slightly arched. Alternatively, the arms may be placed in prayer position in front of the heart, or extended straight over the head.

      From mountain pose, it is relatively easy to come into chair pose. On an inhale, move your arms forward in front of you, parallel to the floor. As you exhale, bend your knees and move your hips back as if sitting in a chair. Hips should be at knee level or above, with shoulders relaxed and a soft gaze forward.

    Warriors I and II

    • There are many variations of the warrior poses. The most traditional are "Warrior I" and Warrior II." Both of these poses are used a lot in all sun-salutation practices and are fundamental yoga positions.

      To move into the "warrior I," stand in a lunge position. From your lunge, pivot your back foot, so that it is at a 45-degree angle to your front foot. On an inhale, bring your hands overhead. Your arms may remain parallel to one another or come together into a "prayer position" overhead.

      From "Warrior I" move into "Warrior II" by rotating your hips and shoulders so that they are in line with your legs.

    Seated Poses

    • Seated poses are key in meditation practices and are often used in the beginning and end of a yoga practice. The most common seated pose is "siddhasana," or "accomplished pose." In the pose, the practitioner sits with legs crossed -- one foot is touching the opposite inner thigh and the other the opposite ankle. In this foot position, the practitioner is positioned evenly on the ground.

      Hands are often placed on the thighs with the palms facing up. You may also join the tips of your thumbs and index fingers. Alternatively, hands may be placed in prayer in front of the heart.