Mastering the Yoga Poses

Wii Fit Plus offers a total of 18 poses, which are listed in Table 3-1. When doing the poses, always pay attention to your center of balance and your breathing to optimize performance and prevent injuries. Your center of balance is tracked by the red dot that appears in the yellow balance zone on the screen. If the red dot exits the yellow zone, it indicates that your balance is off, and the virtual trainer will offer guidance and encouragement to help you correct for it. Your breathing is monitored by the blue circle that surrounds your virtual trainer. As the blue circle shrinks, slowly inhale through your nose, and as the circle expands, slowly exhale through your nose.

If you want to add a spiritual aspect to your yoga routine, try taking the name of the poses literally. Envision yourself as the warrior, cobra, tree, or whatever pose you happen to be doing.

Table 3-1

Master List of Yoga Exercises

Exercise*

Sanskrit/Hindi Name

Target

Purpose

Pose Type

Menu Row

Potential Contraindications**

Advanced

User?***

Deep Breathing

Pranayama

Entire Body

Improves Metabolism

Two-legged

First

None, but discontinue if you become light-headed, tired, or irritable

No

Chandrasana

Waist

Increase Flexibility

Two-legged

First

Low blood pressure, headache, diarrhea, insomnia, varicose veins

No

Warrior

Virabhadrasana

Thighs and Hips

Aligns Pelvis

Two-legged

First

High blood pressure, diarrhea

No

Tree

Vrksasana

Legs and Back

Strengthens

One-legged

First

Headache, insomnia, high or low blood pressure

No

Salutation

Surya Namaskar

Arms and Thighs

Increases Flexibility

Two-legged

First

High blood pressure, pregnancy, chronic back problems

No

Standing Knee

N/A****

Thighs

Increases Flexibility

One-legged

Second

Pregnancy, knee and chronic back problems

No

Palm Tree

Talasana

Calves, Ankles, and Back

Strengthens and

Improves Balance

Two-legged

Second

High or low blood pressure

No

Chair

Utkatasana

Back, Legs, and Abs

Strengthens and

Improves Balance

Two-legged

Second

Headache, insomnia, low blood pressure

No

Triangle

Trikonasana

Lower Body and Waist

Strengthens

Two-legged

Second

High or low blood pressure, diarrhea, headache, heart or neck conditions

No

Downward-Facing Dog

Adho Mukha Svanasana

Strengthens

Floor

Second

High blood pressure, pregnancy, diarrhea, carpal tunnel syndrome

(continued)

Table 3-1 (continued)

Exercise*

Sanskrit/Hindi Name

Target

Purpose

Pose Type

Menu Row

Potential Contraindications**

Advanced

User?***

Dance

Natarajasana

Hips and Spine

Improves Balance and Aligns

One-legged

Third

Low blood pressure

Yes

Cobra

Bhujangasana

Back

Improves Posture

Floor

Third

Carpal tunnel, headache, back injury, pregnancy

Yes

Bridge

Setu Bandha Sarvangasana

Torso and Hips

Strengthens

Floor

Third

Neck injury

Yes

Matsyendrasana

Back and Pelvis

Stretches and Aligns

Floor

Third

Backorspine injury

Yes

Shoulder Stand

Sarvangasana

Abs and Back

Strengthens

Floor

Third

High blood pressure, menstruation, pregnancy, and ear, eye, and neck disorders

Extension***

Balasana

Shoulders, Legs, and Waist

Strengthens

Two-legged

Fourth

Back or neck injury, pregnancy, high blood pressure

Yes

Gate

Hamstrings,

Calves,

Shoulders, and

Abdomen

Stretches and relieves tension

Floor

Fourth

Knee injury

Yes

Grounded V

Navasana

Abs

Strengthens

Floor

Fourth

Asthma, diarrhea, headache, heart problems, low blood pressure, menstruation, pregnancy, neck injury

Yes

*Yoga poses have many variations, depending on the yoga style; therefore, if you were to take a yoga class, you may find these poses performed slightly differently from the Wii Fit Plus versions. For instance, there is a Warrior (Virabhadrasana) I, II, and III, of which the WII Fit Plus offers Warrior II.

**This list includes the most common contraindications for each pose, but these are by no means the only ones. Before starting any exercise, it is important to consult with your physician, especially if you have any of the conditions on the list.

*Yoga poses have many variations, depending on the yoga style; therefore, if you were to take a yoga class, you may find these poses performed slightly differently from the Wii Fit Plus versions. For instance, there is a Warrior (Virabhadrasana) I, II, and III, of which the WII Fit Plus offers Warrior II.

**This list includes the most common contraindications for each pose, but these are by no means the only ones. Before starting any exercise, it is important to consult with your physician, especially if you have any of the conditions on the list.

""Advanced User activities are those deemed to be more challenging by Wii Fit Plus.

****N/A indicates non-applicable and denotes an activity for which we could find no Sanskrit/Hindi name equivalent.

Lessons In Gnagi Yoga

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