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)
7. Half Moon / Ardha Chandrasana
From Triangle Pose (2), bend the right knee and put the right hand on the floor (or block) in front of the right foot. Very slowly and carefully raise the left foot and leg from the floor~ trying to get the leg horizontal to the floor, but don’t push or strain! When ready to come down, bend the right knee first, so as to not strain the right leg or knee and slowly put the left foot down. If you have trouble with balance, stand with your back and raised leg resting against a wall. Be sure to breathe! Rest and then repeat to the other side. Benefits: Increases balance; strengthens the standing leg and hips, strengthens the heart/lungs; helps to relax the shoulders.
8. Warrior III / Virabhadrasana III
From Warrior I (5) slowly bring the torso over the bent leg and begin to raise the back foot and leg off the floor, attempting to raise the back leg horizontal to the floor. At the same time begin to straighten the standing knee and bring the torso and arms horizontal with the floor. Please don’t push. You are getting the full benefits of the pose at whatever level you are attempting. Breathe as deeply as you can. Put your hands on a chair or wall in front of you if you need help with balancing. Rest and then repeat to the other side. Benefits: Increases balance; strengthens the standing leg; provides emotional strength.
9. Revolved Triangle / Parivrtta Trikonasana
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. Reach out in front of you as you slowly hang down over the right leg. Put the left hand on the floor (or block) near the inside of the right foot. It is okay to bend the knees as much as you need to and the back heel can come off the floor. Slowly raise the right arm and gently twist the torso to the right, keeping the spine long and breathe! Then slowly lower the right arm and use the left arm to reach up. Rest and then repeat to the other side. Benefits: Increases balance; strengthens the standing leg; aids digestion.
