Dynamic Yoga Positions

Here are a few dynamic yoga positions to add to your collection and keep you fit.

Swaying Palm Tree Pose (Tiryaka Tadasana)
The benefits: Streamlines the waist and develops balance. The position: Stand with feet 25 cm apart and fix your eyes on a point directly in front of you.

Interlock your fingers and turn your palms outward. Inhale deeply as you raise your arms over your head. As you breathe out, bend from your waist to your left side, taking care not to reach forwards or backwards. Hold that position for a few seconds, then inhale deeply and slowly return to the upright position. Repeat 5 times to each side.

Learn about the different types of yoga – it’s more than keeping fit – it’s a way of life.

Cat Stretch Pose (Marjari-asana)
Kneel and lean forward to place hands on floor below your shoulders, fingers facing forward, hands in line with knees. Arms and thighs should be at right angles to the floor; knees may be slightly separated. Inhale deeply, raise head and drop spine so your back is concave. Fill your lungs and hold for three seconds. As you exhale, lower your head and stretch your spine upwards. At the end of the breath, pull in your buttocks, contract stomach muscles and place head between arms. Repeat 5 times.

Pose of The Moon (Shashankasa)
Sit on your knees with palms on thighs. Close your eyes and relax, but keep your spine and head straight. Inhale deeply and lift your arms above your head, keeping them straight and shoulder-width apart. As you breathe out, bend forward from the hips, keeping arms and head in a straight line. Hands and forehead should eventually rest on the floor in front of your knees. Bend your elbows, so that arms are fully relaxed and hold for five seconds. Then breathe in and slowly raise your arms and body back to the upright position. Exhale and return your palms to the top of your thighs. Repeat 3-5 times.

Mountain Pose (Parvatasana)
Strengthens nerves and muscles in the arms and legs, and stimulates the circulation in the upper spine. Kneel on raised heels and stretch your arms forward so your forehead is on the floor. Breathe deeply and relax for a few seconds. Raise yourself on to your hands and knees, keeping your toes tucked under and your back flat. Inhale and push up onto your toes. Raise your buttocks and lower your head between your arms. Your back and legs should form two sides of a triangle. Exhale, rest your feet on the floor and try to touch the floor with the top of your head. Hold the position for 10 seconds.