Posted for beginning yoga students. Yoga should be conducted under supervision of teacher and when necessary with advice of doctor. Watch slide show thoroughly. Consider making notes when questions arise.
Welcome to a basic and safe yoga guideline presentation. Maintain an effort to keep with level of practice similar to instructor-led sessions. The level of intensity in accompanying pictures may exceed your current ability. Be patient, back away from an position causing you discomfort. If you experience shortness of breath cease your session, monitor your heart rate and hydrate.
Avoid over arching back. Keep head moving in line with torso. Relax tension from tail bone and upper neck.
A yoga beginner’s set
A Yoga Beginner’s Set Some keys to start
Pranayama• Sit in relaxed position with back upright• Relax tension from face, shoulders and hands• Slowly inhale through nose• Slowly exhale through nose (equal time)• Feel breathing slow down for 10 minutes• Notice movement of diaphragm area• Observe openness of chest• Close by opening your eyes and positive thought
Opening PostureSukhasana: Easy PoseThis calm pose brings steadiness to musculoskeletal systemSit directly on “sit” bones moving gluteus muscles out of theway. Sense balance and correct for both sides. Maintainelevation of torso with head centered between shoulders. Also in Easy Pose: •Calmly pivot head in all directions. •Circle hips clockwise and counterclockwise.
Hamstring• Leg Stretches with Strap. Extend legs and use belt or strap around ball of feet. Hold gently and breath 6-8 slow breaths. Maintain firmness in legs (esp. quadriceps) and engage inner leg from ankle bones to groin. Keep back erect.• Move to single leg extensions while opposing leg is bent. Keep back straight. 6-8 breaths and then change leg. The strap can be placed around foot.• If tension exists in back of knee, place a towel or blanket under knee to lightly flex.
Cat - Cow• One of the most relaxing poses. Kneel and place hands under shoulders. Avoid tensing upper shoulders and neck. Move from stretched spine to curved spine. Feel movement come from abdomen. Keep inner arm and legs engaged. Repeat 6-8 times breathing in between positions.
Mountain Pose (Tadasana)• The steady, serene mountain. With feet placed together, a sense of connection and grounding through feet and uplifting through rest of your body.• Move arm positions, stretching to side, bending knees and return to tadasana.
Warrior Positions - Virabadrasana• Careful placement of feet will be reviewed at sessions with instructor. Watch that knee is in direction of foot/toes. Avoid to wide a stance. Stretch arms with firmness.
Forward Bends• Forward bending is relaxing, however consider bending your knees at the beginning level.• Always hinge/bend at the hips, not your back.• Upper back and fold with head gently towards floor.• If experiencing dizziness or shortness of breath bend knees and roll up slowly.• Note going this far make take several years to achieve.
Warmed body leg stretches• Long term stretching is best with warm muscles so use warm up sessions before long stead stretches.• Use strap to stabilize and provide resistance.• Prop head with blanket to avoid over arching neck.
Childs Pose• Keep flexible in knees and hips while relaxing the spine tailbone to head. Use guidelines discussed in class. Calm slow breaths.
Twist• Twist along with forward bends are key to flexible spine. They also help in metabolism and digestion. Be slow, use breathing and hold for several breaths, rotating gently.
Ending Practice• Allow 5-10 minutes for corpse pose final resting.