To begin a yoga practice, all you need are comfortable clothes and a yoga mat. Yoga poses offer a way to calm your mind and tone your body. Begin your practice by sitting comfortably on your yoga mat, closing your eyes and paying attention to your breath. Tune into your body and mind and acknowledge with gratitude where you are right now. Set an intention for your practice and keep that with you throughout.
Cat/Cow Poses
The cat/cow poses warm up your spine, release tension and help you become more aware of your body and breath. Start from your hands and knees. Place your knees directly under your hips, your hands directly under your shoulders and your toes tucked under to activate your leg muscles. Focus on your breath. As you exhale into cat pose, curve your spine upward and lower your head to look back toward your legs. As you inhale into cow pose, stretch your spine the opposite way.
Mountain Pose
Stand firmly in mountain pose to find your optimal alignment, which you can use in every pose you do. Position the outsides of your feet hip-width apart and parallel to the sides of your yoga mat. Pull your stomach in, lengthen your spine upward and relax your shoulders downward and slightly back. Let your arms hang naturally by your sides, or you can bring your palms together in front of your heart. Hold this pose for a few breaths to settle into a solid stance and connect with your breath.
Tree Pose
You develop your balance and strengthen your legs with tree pose. Maintaining your alignment from mountain pose, lift one leg, turn your knee out to the side and press the bottom of your foot into the side of either your thigh or shin, but not on your knee. To engage your muscles and help you balance, press your thigh or shin back into your foot and press your standing foot, but not your toes, firmly into the floor. Start with your palms together and, when you're more comfortable, lift your arms over your head.
Warrior II
For an effective stretch in your legs, chest and shoulders, to improve your concentration and increase stamina, practice warrior II pose. From mountain pose, step your left foot to the back of your mat at a 90-degree angle as you turn your body to the left. Bend your front knee directly over your ankle and raise your arms straight out to your sides. Turn your head to look directly over your fingers. In this position, repeat the same alignment instructions for mountain pose. Focus on your breath. Repeat on your right side.
Corpse Pose
Always finish your practice by spending at least five minutes in corpse pose. Lie on your back with your legs slightly apart, arms out to the sides and palms facing upward. This open position allows your body and mind to relax and receive the benefits from your efforts during practice.
References
- "Light on Yoga"; B.K.S. Iyengar; 1976
- "Yoga: The Path to Holistic Health"; B.K.S. Iyengar; 1976
- "Yoga Anatomy"; Leslie Kaminoff; 2007
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