6 Key Positions of Dharma Yoga

Six Key Positions of Dharma Yoga

Padma Sana (Lotus)

Padma Asana is a seated position with your legs folded in towards your chest, your palms resting on your thighs. You should start to feel a deep sense of relaxation and peace in your body, and you can focus on your breath and the sensations of the ground beneath you. 

It opens the heart and allows energy to flow freely throughout the body. It is a good pose for beginners as it helps to open up the hips and stretches the legs.

Paschimottanasana (Stretch to the West)

Paschimottanasana is an asana or yoga pose that stretches the spine and hamstrings. It’s a seated forward bend that is said to improve digestion and relieve stress.

To do Paschimottanasana, start seated with your legs straight out in front of you. Fold forward from your hips while ensuring that your spine is lengthened. Hold the pose for a few breaths, then slowly release.

Bhujangasana (Cobra)

Bhujangasana is also commonly known as the cobra pose. It is a yoga posture that helps to open the chest and improve spinal flexibility. This posture also strengthens the back muscles and the arms.

To perform the cobra pose, start by lying on your stomach with your chin on the floor. Then, put your hands next to your chest with your palms facing down. Push your torso up and arch your back, keeping your feet and legs on the ground. Hold your pose for a few seconds, and then slowly release and return to the starting position.

Sirshasana (Inversion on the Head)

Sirshasana, also known as the Headstand, is a yoga posture in which the practitioner stands on their head. Sirshasana is an inversion posture, meaning that the heart is above the head. This posture is deemed to be good for the brain, the heart, and the nervous system.

For the brain, Sirshasana is said to increase blood flow, improve concentration, and stimulate the pituitary gland. For the heart, Sirshasana is said to improve circulation and increase the strength of the heart muscle. And for the nervous system, Sirshasana is said to improve nerve function and help to calm the mind.

Sarvangasana (Candle)

Sarvangasana, or Candle pose, is one of the most popular yoga poses. It’s a great way to improve your flexibility and balance, and it can also help to strengthen your core muscles.

To do this pose, begin by lying on your back with your legs extended. Then, slowly lift your legs and torso up into the air, keeping your back straight. Once you’re in the air, hold the position for a few seconds and then slowly lower yourself back down to the ground.

Ardha Matsyendrasana (Lateral Twist)

This twist is said to be beneficial for the digestive system, and can help to relieve gas and bloating. It is also believed to help increase flexibility in the spine. 

To perform Ardha Matsyendrasana, start by sitting on the ground with your legs straight out in front of you. Slowly bend your right knee and position your right foot on the ground next to your left hip. Put your left hand on the ground right behind your back, and twist your torso slowly to the right, placing your right hand firmly on the ground next to your right hip. Hold this stretching position for a few breaths, and repeat on the other side.