Emily Wanous | Freelancer
When the topic of yoga comes up in conversation, many people become uninterested. I believe this is not due to uninterest but, rather, the daunting feeling of the unknown. A reason this may occur is because information on yoga is vast and in depth. Many people think that in order to bear the fruits of yoga, they need to understand its history, the tools and what each Sanskrit word means — this is far from the truth. Yoga is here to give one solace in a fast, distracting world and teaches us to be mindful of things that we often do not focus on: ourselves, our breathing and our minds.
So, here, I provide you with the simple Vinyasa flow “Sun Salutation” to introduce you to the beauty that is yoga. I chose this flow because, as students, we are often sitting down at a desk. This forces a lot of strain on our lower back and neck. Theses poses will focus on strengthening those areas of our body.
- First, you will begin standing up in an “upward salute,” where your hands are outstretched toward the sky. From there, you move into a “standing forward bend.” In this pose, you slowly outstretch your hands toward the ground. All the while, your back is strengthened to assist you and dilute the possibility of injury. When you reach your personal limit, release your muscles and focus on your breathing.
- Stay in this position for a few breaths and then begin transitioning to the next pose in the sequence, the “half-standing forward bend.” In this you will place your hands on the top of your ankles and press your back into a straight position. Exhale your breath and step your left foot back, while your hands connect above your head into a high lunge. Stay in this position for a few breaths.
- Then, place your hands on the both sides of your front leg and step your other foot back with your left foot. This pose is called “downward dog.” This is a vital position, yet this can cause numerous injuries. Make sure to keep your muscles tightened and your back straight, so your body can have full support.
- From here, begin to lower your glutes toward the earth, eventually leading you to a plank position. Hold this position for as many breaths as you would like and then begin bending your arms into “chaturanga.” This can be a difficult pose, so do not feel like you have to hold it for a long time.
- From this pose, push your arms forward so your arms and back are fully outstretched. Your pelvic bone is facing the earth, with a few inches between the two. Then, begin moving your butt upwards toward the sky into “downward dog.” To finish the Vinyasa sequence, crawl your hands back towards your feet and slowly rise to a standing position.
While in each position, it’s important to hold for three breaths, as your muscles and tendons need time to stretch. This sequence not only helps your body release built up tension, but also allows you to strengthen muscles which normally are not reached in basic exercise. Once you become accustomed to this sequence, you can begin focusing less on the flow and more on clearing your mind. If you allow it, yoga offers a moment of tranquility and growth, even when we don’t realize it.
Contact the author at ewanous15@wou.edu
Photo by: Paul F. Davis
