Enjoy the process of learning yoga poses, a few at a time, keeping in mind that all yoga exercise sequences should make you feel relaxed, stretched and strong in every part of the body by the end of your practice. Choose yoga poses that prepare you for a complex pose toward the end of your practice, or try one or two poses from each of the yoga exercises categorized by "Yoga Journal" as seated and twisting, core, standing, arm balancing, back bends, inversions, forward bends and restorative.
Keep in mind that the American Academy of Orthopaedic Surgeons, emphasizes that your body should be warm when you practice yoga exercises. Repeat the first three sections, if necessary.
Prayer Squat Warm-Up
Start with your feet about four or five feet apart. With your legs straight, inhale and raise your arms straight up overhead, bringing your palms together. On an exhale, bring your hands in to a prayer position at the center of your chest and squat down, so your knees are bent at about 90 degrees. Inhale as you start to straighten the legs and return to your wide-legged standing position, raising the arms together and straight up. Continue to rise up and down, paying attention to your breathing, until you feel warm.
Forward Fold with Chest Expansion
From your prayer squat warm-up position, walk your feet back together to a normal standing stance. Inhale as you reach your hands behind you and clasp them together. Keep your arms straight and draw your shoulder blades toward each other. You can let your chin lift slightly toward the sky, but avoid cramping your neck. Bend from the hips as you exhale into a modified forward bend, bringing your chest toward your legs. Keep your palms together. Inhale as you rise back up to your starting position, releasing your hands. Repeat five to seven times.
Knees-to-Chest Pose
Use this knees-to-chest exercise to become aware of your balance. From a standing position with an upright posture, lean into your right foot as you inhale and bring your left knee in toward your chest. Hold your leg from underneath, or wrap your hands around your shin. Exhale as you slowly release your foot back to the floor. Inhale as you do the same on your other side. Move back and forth for five or more sets. Stay aware of your core muscles as you go through the exercise. To use tree pose instead, press one foot into the inside of your leg, above or below the knee. Try to keep your hips from shifting to one side.
Extended Hand-to-Big-Toe Pose
Begin by standing with your feet shoulder-width apart. Bring your right knee toward your chest, and then wrap your fingers around your big toe. Press two fingers into the base of your toe. Bring your posture back to upright as you slowly extend your right leg straight out in front of you. Next, try stretching your leg out to your side. Repeat with the left leg, and hold each side for up to seven breaths.
If you have trouble reaching to grab your toe, try this pose with a strap or belt around the bottom of your foot. Let your free arm reach out to the ceiling if you like.
Standing Forward Bend
You can spend time relaxing in a standing forward bend after all yoga exercises. Soften your knees, then bring your chest toward your thighs. Be sure to bend like a hinge from your hips. Your hands can dangle to the floor or you can try grabbing your elbows. "Yoga Journal" recommends holding this pose for up to one minute.
Member Comments