If
you do not get it from yourself, where will you go for it?
-Zen Saying
STARTING A YOGA PRACTICE <<< complete list >>>
Inverted Asana (24)
Note: It is best to hold inverted postures no more than a minute or two (4 or 5 long complete breaths) when you are just beginning yoga and when you are menstruating. Position a bolster or two firm blankets close to the wall so that they support your lower and mid back. Also position a folded blanket so it will support your back and head. Swing your legs up the wall. Hold for a few breaths. Benefits: Viparita Karani is a very relaxing, restorative pose. It helps open the front side of the body, the belly, the heart and the lungs. If you are comfortable, hold the pose for 10-20 minutes.
Relaxation Asana (25)
Savasana is a very essential Yoga asana. If done before your yoga practice, it will help you to relax and begin with a centered, aware attitude. When savasana is the last asana of your practice, it will help you fully reap the rewards and benefits of Yoga. Lie on your back in a very comfortable position. Use a blanket under your head and a bolster under your knees for added comfort. Make sure you are warm. Use an eye pillow to relax your eyes. Let the legs be apart and the arms away from the sides of the body with the palms towards the ceiling. Draw the chin in towards the throat so that the back of the neck is long. Take a few long deep breaths in and out through the nostrils. Feel the belly the ribs and the chest expand with your breath as you inhale and gently deflate as you exhale. Relax your body, let the weight of your body sink into the floor. Feel that each breath is expanding your heart center. Relax your mind. Simply let go and rest. You can rest in savasana for as long as you like. If your time is limited, please allow at least five minutes. When you come out of the pose, hug your knees towards your chest and roll to either side. Rest on your side for a few minutes before coming up to seated position. Benefits: A deep relaxation that fully incorporates the effects of yoga asanas.
Written By: Jennifer Haydon, CYI
