Prone Yoga Poses

It is always best to begin a series of poses with easy warm up positions.  The single leg raise is a great way to start a session and prepare the body for the following asanas.  Leg raises are perfect for improving the tone of the back and abdominal muscles.  To effectively do this movement keep the back flat on the floor and do not allow the spine to bend or the shoulders to assist in the lifting motion.  With the palms on the floor raise the legs slowly while keeping control.  The neck should be relaxed during the motion and the lungs should be allowed to breathe freely.

The leg pull is aimed at improving leg muscles and flexibility.  It is perfect for a complete stretch of the leg muscles, which will grant the ability to perform advanced yoga postures.  While positioned on the floor attempt to catch the foot while the leg is sitting straight above the head.  If reaching the foot is an issue try using a belt to assist.  While keeping the leg straight point the heel towards the ceiling.  Pull the leg closer to the body gently, while keeping the back straight and the shoulders close to the floor.  Slide the other leg on the floor, keeping it straight and roll the thigh until the kneecap is directed towards the ceiling.  With the shoulders flat press the feet away from the body, spreading them while pulling the raised leg towards the body.

Breathing and movement control is essential in all yoga poses, and the Bidalasana is a great exercise to ready the body for this.  Also known as the Cat Pose, this technique improves coordination and balance.  The alignment of the center of the body is closely related to the position of the pelvic area in relation to the rest of the body.  The central balance point in all poses should be the hip area because this area dictates the movement and direction of the spine, the central energy line.  In the cat tilt pose the hip is bent forward causing the spine to arch backward.  Most poses require the use of the dog tilt (bending backward) or the cat tilt.  Some require the body to be neutral while others need a combination of all choices.

The aim of these poses is to prepare the body in areas of strength and flexibility.  Muscle stretching improves not only the way the other poses are performed but also help the organism increase blood circulation.  They also stimulate nerve endings, keeping every portion of the body alive and full of energy.  Another characteristic of these poses is that they require and teach the practitioner to maintain a straight back and good yoga posture.  Certain poses like the leg pull may seem a bit too demanding at first.  However do not get discouraged if it is difficult to follow the instructions the first time.