Starting a Yoga Practice
If
you do not get it from yourself, where will you go for it?
-Zen Saying
STARTING A YOGA PRACTICE
Yoga Tips
You may want to begin your practice with the end. Try Asana 25, Savasana, or simply take a few moments to breathe and center yourself.
Make your practice enjoyable. Don’t try to do every asana every day. Try three or four at first and see how your body and mind respond.
No matter how many asanas you practice or how long you practice, always end with Savasana. The deep relaxation and breathing will help you fully absorb the benefits of Yoga.
Try to avoid judging yourself regarding your body or how long you practice. Even a few minutes of Yoga has lasting benefits. Remember some of the major goals of Yoga: to open your heart, to learn self-acceptance and to relax!
Standing and Balance Asanas (1-12)
1. Mountain / Tadasana
Note: This is a good resting pose to practice between the standing poses. Stand with your feet about hip distance apart and as close to parallel as possible. Spread your toes. Lengthen your spine by drawing your rib cage up, but keep your shoulders and belly relaxed. Spread the flesh of the feet out on the floor and root your feet firmly. Let the bones of the feet and legs draw down towards the earth and the flesh of the legs lift upwards. Lift the kneecaps slightly. Bring the pubic bone and tail bone closer together. Relax the face, throat, shoulders and belly. Take 3 to 5 deep longs breaths through your nostrils. Benefits: Grounding and centering; helps connect you to the earth. Good alignment for proper breathing and energy flow
2. Triangle / Utthita Trikonasana
Stand with legs well apart, right foot 90 degrees, left foot 45 degrees, lining up the heel of the right foot with the instep of the left foot. Raise the arms to shoulder level and outstretched. Relax the shoulders down away from the ears. Reach to the right as far as you can, keeping the shoulders back and relaxed and then reach down and hold on to the right leg. Breathe steady for a few breaths. Inhale as you come up. Rest for a few breaths if needed. Then repeat to the other side. Benefits: Strengthens the legs; improves balance; stretches the sides, hips and shoulders.
3. Side Angle / Parsvakonasana
From Triangle (2) bend the right knee and place the hand on the floor (or block) in front of the foot. Keep the knee over the heel and stretch the left arm overhead close to the ear. Hold steady, breathe, inhale and press the upper hand towards the ceiling as you come up. Rest and then repeat to the other side. Benefits: Opens the hip/groin area; strengthens legs; stretches sides and shoulders.
