If
you do not get it from yourself, where will you go for it?
-Zen Saying
STARTING A YOGA PRACTICE <<< complete list >>>
Standing and Balance Asanas (1-12)
From Tadasana (1), stand on one leg, place the other foot in the inner ankle, knee or thigh. Open the bent knee to the side. Try to raise the arms and balance. Keep your gaze steady on a stationary point. Breathe. Rest and then repeat to the other side. Put the hand on a wall if you need help with balance. Be patient, this pose will get easier with a little practice. Benefits: Strengthens standing leg; improves balance; calms the mind.
5. Warrior I / Virabhadrasana I
Stand with legs well apart, right foot 90 degrees, left foot 45 degrees, lining up the heel of the right foot with the heel of the left foot. Raise the arms to shoulder level. Reach the arms up and rotate the torso and pelvis over the right foot and leg. It might help to reposition the back foot at this point. It is okay for the heel to come off the floor at first. Bend the right knee and sink the pelvis down towards the floor. Keep the knee over the heel. Bend backwards, if no discomfort is felt in the lower back. Breathe deeply. Sink lower through the legs and lift higher with the arms. Rest and then repeat to the other side. Benefits: Stretches hip & groin; opens heart/lungs; increases confidence.
6. Warrior Il / Virabhadrasana II
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. Bend the right knee and let the torso and pelvis sink straight down like an elevator. Try to avoid Leaning your weight over the bent knee. Keep the knee towards the little toe and over the heel. Take a couple of very deep breaths. Look towards the right hand. Be a warrior. Straighten the knee and come up on an inhalation. Rest and repeat to the other side. Benefits: Greatly strengthens the bent leg thigh muscle; stretches the hips and groin; provides emotional strength.
