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)
10. Standing Forward Bend / Uttanasana
Note: This is a good resting pose to practice between the standing poses. Stand with feet about hip distance apart and parallel. Put the hands on the hips and slowly bend over keeping the spine elongated. Keep the knees bent at first to protect your back. You can straighten them if there is no discomfort in the back, but remember this is a resting pose, so be comfortable. Simply hang down, letting the head hang if possible. Breathe very deeply. Slowly roll up when you are ready. Benefits: Stretches the hamstrings; gives the heart & lungs a rest; lengthens the spine; increases circulation in the upper body.
11. Wide Angle / Prasarita Padottanasana
Note: This is a good resting pose to practice between the standing poses. Stand with feet well apart, 2-3 feet, and parallel. Put the hands on the hips and slowly bend over, keeping the spine elongated. Keep the knees bent at first to protect your back. Simply hang down, letting the head hang if possible. Breathe very deeply. You can raise your head and chest, keeping the shoulders back and down, if you would like. Slowly roll up when you are ready Benefits: Stretches the hamstrings and inner thighs; gives the heart & lungs a rest; lengthens the spine; increases circulation in the upper body.
12. Downward Facing Dog / A dho Mukha Svanasana
From hands and knees, place your hands a little forward from your shoulders. Let your head hang and take a few deep breaths. Slowly raise your knees/hips from the fIoor, attempting to get your sitbones very high towards the ceiling, forming the apex of a triangle. Lower your heels towards the floor. Hold for a few breaths, really pushing your hands into the floor so that your shoulders don’t collapse towards the floor. Try to use your arms and legs equally. Slowly lower down and rest in child’s pose (sitting back towards your heels and resting the forehead on the floor). Repeat a few times. Benefits: Stretches your whole back; strengthens legs; increases breathing capacity. Downward dog is an inversion, so it increases blood supply to the upper body.
