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Fitness Health Physical and Mental Health Yoga & Meditation

Five best warm-up positions of yoga

Everybody is familiar with Yoga and if you are not then you should. Yoga is a faction of mental, physical and spiritual practices originated in ancient India. It is one of the orthodox schools of Indian traditions. There is broad diversity of yoga practices in Buddhism and Jainism as well.

There are different poses in Yoga having their own significance. Through practicing Yoga, you can find your inner peace. Here are five best warm-up position in yoga exercise.

Tadasna (Easy standing pose)

Because, standing positions have maximum center of gravity of starting points and the endeavor to stabilize this center makes standing poses. In Tadasna pose, when you stand, the whole structure of body has to bear by feet. Feet’s beautiful structure has an unmatched ability to settle and counterbalance opposing forces. In this running life, nowadays we uses different kind of stiff and hard shoes therefore we felt disturbed in daily routine. Yoga is a practice near to nature and therefore in order to exercise you have to come naturally i.e. with bare feet. Standing poses in yoga are done with barefoot while full attention to restore the flexibility and strength of foot and lower leg muscles.

Another importance of standing poses are that nothing eternal can be constructed on a trembling foundation, and this is one of the reasons that standing pose is considered by yoga traditions being the starting point of yoga practices. This pose is identical

For beginners, earliest lessons are simple act of standing straight. While standing you can feel the support that earth gives you through the action of three arches of foot and muscles which control them. Basic period you practice standing poses can further help you practice all other poses.

In yoga this is exclusively human position because human beings are truly biped mammals on planet, you must think of Kangaroo but Kangaroo also uses their four legs, but humans not. Humans are also less stable alongwith possession smallest foundation of support and highest center of gravity. In this pose foundation of support i.e. feet, depicts a striking image as how active and passive forces of support and release operate in human system.

Human foot evolved over millions of years with no roads or sidewalks. But in today’s world we’ve over-engineered its use by manufacturing stiff and soft shoes, by paving and leveling uneven surfaces. These changes are incompatible with evolved human feet and flexibility of foot is no more required to move, and due to this big change, deeper muscles which support the structure inevitably weaken and resultantly leaving only shallow non-contractile plantar fascia which is responsible to prevent total collapse of foot. This is the mostly reason of heel spurs and plantar fasciitis. Practice of standing poses, especially tadasana, is one of the best ways to reinstate natural strength, aliveness and adaptability of feet. As once your foundation is improved, it is much easier to put the rest of your building in order.

Samasthiti (Standing prayer pose)

This pose has a stable and wider base than tadasana as feet are located with heels under sitting bones instead touching each other. As opposed to tadasana, all standing poses executed from this base, have wider and stable base of support. Just like vinyasa, in this pose breath-coordinated movements are focus point. Moreover head is lowered and hands are in prayer position. In many yoga practices this position is used as a warm-up. But people having problems of insomnia, headache or low blood pressure should exercise this pose with caution for prolonged standing poses.


Utkatasna (Chair pose)

This pose used in order to increase axial extension which minimizes breathing shape change, and maintaining axial extension while engaging it presents a challenge to oxygen-hungry muscles of the body and this requires efficiency of breath and effort. Otherwise demand of body’s oxygen will make breath too difficult to continue to maintain axial extension. At initial stage you may face some hurdles like:

  • Stiff latissimus dorsi (largest muscle in upper body which is responsible for extension and also known as horizontal abduction);
  • feeble quadriceps (a hefty muscle group which includes the four muscles on the front of thigh. It is the big extensor muscle of knee, forming a large mass which covers the front and sides of femur bone);
  • knees out of alignment (because in this position knees must not be misaligned from position) and;
  • over-flexing hips. Knees are most exposed in this position and if there is extreme knee rotation then menisci (which protect the joint surface and bone ends. This crescent-shaped menisciare located between the ends of the femur and lower leg bones) are vulnerable.

Because the gravity is the main source of resistance in this pose that’s why you can feel a lot heavier than your weight.


Uttanasna (intense stretch) pose

In this position deep hip flexion squeezes the abdomen. This, merged with gravity, moves the center of diaphragm (skeletal muscle sits at the base of chest and splits the abdomen from chest. It bonds and flattens when you inhale) cranially, therefore more liberty is required in the back of rib cage for movement of breath.

Gravity should do the work in this pose. If you experiencing stiffness in back of legs then pull yourself down while bending knees, which creates tightness in the rectus femoris. It’s better to alleviate knees to find some space in hip joint in order to release spine. But people having issues of osteoporosis or back injury should very cautiously and gradually approach deep forward. Similarly if you are having issue of blood pressure then you should go in this position very gradually and remain in it till you breathing is not strained, and if you are patient of low blood pressure then you should come out of this position very slowly as you may face dizziness in sudden movement.


Vriksasasna (Tree Pose)

 As adductors (muscles in the upper thigh to pull the legs together when they contract. It helps to stabilize hip joint) lengthen to get into position, therefore, pressing the foot into the inside of standing leg, they have role in holding leg in place. Misusing the pectineus muscles (flat, quadrangular muscle situated at the front part of the upper and inner aspect of thigh) of standing leg, to hold it in place may create flexion at the hip which can tilt the pelvis and rotate the leg inward. On the standing leg abductors are eccentrically working and if they are tight or weak, hip of the lifted leg will hike-up or rotators will try to stable the pelvis and the pelvis will rotate open. If you have adaptability and strength in your ankles and feet then you have more options for finding balance.

With arms held quietly in prayer position and raised leg against the adductors of standing leg, center of gravity drawn inward and downward. As compare to other tree poses in this pose upper body is freer to contribute in respiratory movements. If, unfortunately, you have balance disorder then you should do this pose near a wall for support.

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