Yoga poses, called asanas, are accessible for all levels. Just a few basic poses can increase your strength and flexibility, calm your mind, relieve stress and increase your sense of well being. As a beginner, take it slowly and learn the poses in correct alignment so you can practice safely, steadily and comfortably. If you feel any pain, come out of the pose and rest.
Tadasana
Tadasana, or Mountain Pose, provides the foundation for alignment in all other poses. Stand with your feet hip-width distance apart and parallel to the edges of your yoga mat. Root yourself firmly by pressing into the floor all "four corners" of your feet -- the balls of your feet, inner heels, little toe mounds and outer heels. Draw your inner thighs back and lower your tailbone to engage your abdominal muscles without overexerting. Lengthen the sides of your body, lower your shoulders and lift your chest. Relax your arms by your sides. Draw your head back so it's directly on top of your spine. Focus on your breath.
Vrksasana
Develop your balance with vrsksasana, or Tree Pose. From tadasana, bend one knee and turn it out to your side. Place your foot on the inside of either your shin or your thigh -- but not your knee. Bring your hands together in prayer. To maintain balance, press your standing foot firmly into the floor and your lifted foot firmly into your leg. Place your leg firmly into your foot. Hold for a few breaths, and repeat on the other side.
Virabhadrasana II
Build concentration and balance in virabhadrasana II, or Warrior Pose. From tadasana, step your left foot back and turn it out 45 degrees. Turn your torso to the left. Bend your front knee toward your second and third toes and keep it directly over your ankle. Follow the alignment instructions for tadasana and lift your arms to shoulder level. Turn your head forward with your focus straight ahead. Hold for a few breaths, and repeat with your right foot back.
Bhujangasana
Lengthen your spine and open tight shoulders in bhujangasana, or Cobra Pose. Lie on your belly with your legs and feet parallel. Place your hands on each side of your chest. Press your hands and tops of feet into the floor and inhale as you lengthen your spine forward and lift your head, chest and shoulders. Hold for a few breaths.
Balasana
Rest in balasana, or Child's Pose. Kneel with your feet together and your knees placed as wide as your mat. Sit back toward your heels, align yourself and rest your forehead on the floor. Stretch your arms overhead. Concentrate on breathing.
References
- "Light on Yoga"; B.K.S. Iyengar; 1976
- "Yoga: The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Anusara Yoga Teacher Training Manual"; John Friend; 1999
Member Comments