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Home Practice for Beginners
This is a basic home practice to get you started. Add to it as you practice --repeat the poses several times on each side and/or include a pose you may havedone at class.
1. Tadasana (Mountain Pose)
Spread the soles of your feet over the floor. Press the feet down and lift thethigh muscles up, so the kneecaps are firm. Lengthen the sides of the body up.Keep the head in line with the spine.
2. Trikonasana (Triangle Pose)
 
From tadasana, step the feet wide, stretch the arms. Turn the right foot out,left foot in. Engage the thigh muscles. Elongate the right side of the torso as youbend to the right. Place the hand on a block or chair and turn the torso towardthe ceiling.
3. Utthita Parsvakonasana
Enter as above, this time bending the right knee .Elongate the right side of thetorso as you bend to the right, take your elbow above your right knee or yourhand onto the floor. Extend the left arm over-top your left ear and stretch from your back heel through to your fingertips. Revolve the torso toward the ceiling.
4. Prasarita Padottanasana
 
Spread the feet wide, keeping outer edges of the feet parallel to eachother. Engage the thigh muscles. Bend from the hip crease, maintaining thelength in the torso. Place hands on chair. Rest your head down.
5.Bharavajasana (Chair Twist)
Sit on chair with right side facing the back of the chair. Place feet onthe floor, thighbones parallel to each other. Press feet down andlengthen the sides of the body up. Lift the breastbone. On anexhalation, begin to turn toward the chair back. Revolve from thebelly, then the ribcage, then shoulders. Grip the back of the chair.Lengthen as you inhale, use the hands and twist more deeply as youexhale. Repeat on the other side.
6.
Viparita Karani
Place legs up the wall, torso perpendicular to the wall. For more of aninversion, place two or three foam blocks under the pelvis, allowing thebuttocks to hang slightly between wall and blocks. Lift the chest.(Contraindications: glaucoma, detached retina, menstruation).
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