Week 1 Yogasync 1

Mountain Pose
Mountain Pose
Tadasana
Tada in Sanskrit means mountain. Practising this pose gives rise to a sense of stability,
stillness, steadiness and powerfulness associated with mountains. Tadasana is a base
pose and therefore the foundation for all the standing postures. Coming back to this
pose in between the other standing poses brings the mind and body back to stillness
and gives one the opportunity to bring the mind back to this present moment.
Begin by standing in the middle of your mat.
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Mountain Pose
If you have lower back, hip, knee or ankle problems or if you are pregnant or menstruating you will need
to practise this pose against the wall, with your feet hip width apart.
Otherwise stand with your feet together, so that your toes are in line with one another and your big toes
and inner ankles are touching.
Allow your weight to spread and release evenly over your big toe mound, little toe mound and middle of
the heel bone. Now lift and spread your toes as wide as possible so that you can feel these points
clearly.
By spreading your toes you begin to activate your inner, outer and transverse frontal arches of the feet.
These arches support the feet and the weight of the entire body so it is important that they are
consciously active.
Lay your toes back down on the floor, keeping the width and length you have just created, checking that
you are standing on both feet evenly.
When you have created balance in your feet your weight will fall directly on the middle of the arches of
the feet.
Lift your kneecaps and ensure that they are facing straight forward. Lift your inner and outer thighbones
up towards your pelvis.
Move your trochanter bones in toward one another and broaden the top of the sacrum.
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Mountain Pose
Lengthen the back face of the sacrum and lift the front face of the sacrum up towards the diaphragm.
These actions will encourage your ischium bones to point directly downwards while engaging and lifting
your mula bandha.
Broaden the spines of your scapula and your collarbone notches vertically. Keep this broadness and
then descend the spines of the scapula toward your sacrum. These actions will open your chest and
heart chakra.
Have your arms by your sides with your palms facing your thighs and your fingers pointing down. The
back of the arm and the triceps muscles lengthen toward the little finger. The arms are alive and active
but not tense.
Let the sides of your neck and crown of your head float up toward the sky.
Relax your face, broaden the skin on your forehead and soften the front of your throat.
Allow the breath to be long, smooth and even.
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Mountain Pose
the feet.
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Mountain Pose
Mountain Pose
Tadasana
Tada in Sanskrit means mountain. Practising this pose gives rise to a sense of stability,
stillness, steadiness and powerfulness associated with mountains. Tadasana is a base
pose and therefore the foundation for all the standing postures. Coming back to this
pose in between the other standing poses brings the mind and body back to stillness
and gives one the opportunity to bring the mind back to this present moment.
Begin by standing in the middle of your mat.
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Mountain Pose
If you have lower back, hip, knee or ankle problems or if you are pregnant or menstruating you will need
to practise this pose against the wall, with your feet hip width apart.
Otherwise stand with your feet together, so that your toes are in line with one another and your big toes
and inner ankles are touching.
Allow your weight to spread and release evenly over your big toe mound, little toe mound and middle of
the heel bone. Now lift and spread your toes as wide as possible so that you can feel these points
clearly.
By spreading your toes you begin to activate your inner, outer and transverse frontal arches of the feet.
These arches support the feet and the weight of the entire body so it is important that they are
consciously active.
the feet.
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Mountain Pose
Lengthen the back face of the sacrum and lift the front face of the sacrum up towards the diaphragm.
These actions will encourage your ischium bones to point directly downwards while engaging and lifting
your mula bandha.
Broaden the spines of your scapula and your collarbone notches vertically. Keep this broadness and
then descend the spines of the scapula toward your sacrum. These actions will open your chest and
heart chakra.
Have your arms by your sides with your palms facing your thighs and your fingers pointing down. The
back of the arm and the triceps muscles lengthen toward the little finger. The arms are alive and active
but not tense.
Let the sides of your neck and crown of your head float up toward the sky.
Relax your face, broaden the skin on your forehead and soften the front of your throat.
Allow the breath to be long, smooth and even.
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Tree Pose Near a Wall

Vrksasana
This movement tones and strengthens the intrinsic muscles of the foot, ankle, and lower
leg, which can help to correct flat feet. It also strengthens the abductors, or outer thigh
and the buttocks of the standing leg. On the lifted leg the outer thigh receives a stretch,
as well as the adductors or the muscles of the inner thigh. It develops stability and
concentration of the mind, and gives one a sense of balance and poise, mentally and
emotionally.
For this pose you will need a wall close by. You may want to practise this variation of the pose if you
have an ankle, knee, hip injury, inner ear imbalance, if you are beginner or simply if you are feeling
unsteady in the pose.
Begin by standing on your mat in tadasana near a wall.
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Like a tree, the deeper your roots go, the higher you can grow, and the steadier you will be. To find this
grounding you need to have clarity in your feet. Firstly, notice if you are standing on both your feet
evenly, or are you carrying more weight on one foot than the other? Descend all four corners of both
your feet evenly. That is your big toe mound, your little toe mound, and your inner and outer heels.
Notice that the more you allow your feet to descend, the more the crown of your head will naturally grow
upwards. Now without moving your left foot, lift your right foot off the floor and place it on your left inner
calf with your toes pointing downward. If you feel unstable, bring your left fingertips on to the wall. Keep
the crown of your head in line with your pelvic floor as you do this. The wall is there for support, not to
lean on. If you feel steady, bring your hands to your heart centre in prayer position.
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Keep allowing your left foot to descend, particularly your big toe mound and your inner heel, as this will
help you balance.
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Exhale, release your right leg down and come to standing in tadasana, with your arms by your sides.
Breathe here, washing your mind clean of its past actions.
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Turn to face the other way now, so that your right shoulder is closest to the wall.
Keeping your right foot firm and grounded this time, exhale your left leg on to your right inner calf.
Again if you feel unstable, lightly place your right fingertips on the wall, or if you feel stable bring your
hands in to prayer position.
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Ensure that your hips are level, and are both facing your front.
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On your next exhalation, release your left leg down and come to standing in tadasana with your arms by
your sides.
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Triangle Pose - Beginners

Utthita Trikonasana
This pose strengthens and increases flexibility in the ankles, calves, thighs, hips and
spine, shoulders and chest. It relieves backache and discomfort, especially during
menstruation and pregnancy. It helps aid digestion and relieves indigestion and
flatulence.
Begin by standing in tadasana.
Cross your arms in front of you, bend your knees and step your feet 4 feet apart. Have your feet in a line
and all your toes pointing directly ahead of you with your arms at shoulder height.
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Inhale and turn your right foot out to ninety degrees and your left foot in slightly.
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Exhale and reach strongly out through your right fingertips as you move your hips to the left.
Inhale, exhale and lower your right hand onto your shinbone. Raise your left arm up toward the ceiling,
so that it is in line with your right arm.
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Turn your head to look up and fix your gaze on your left hand.
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Imagine you are between two sheets of glass and that you can neither lean forward or back.
Press your right inner heel into the floor; roll your right outer calf muscle around until your right knee is in
line with the centre of your right foot.
Bring your right ischium bone in line with the centre of your right foot.
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To come out of the pose stretch through your top arm and bring your upper body to vertical, with your
arms at shoulder height.
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Inhale and turn your left foot out to ninety degrees and your right foot in slightly.
Exhale and reach strongly out through your left fingertips as your move your hips to the right.
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Inhale, exhale and lower your left hand on to your shinbone. Raise your left arm up toward the ceiling
and turn your head to look up. Fix your gaze on your right hand.
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This time, press your left inner heel into the floor. Roll your left outer calf muscle around until your left
knee is in line with the centre of your left foot and bring your left ischium bone in line with the centre of
your left foot.
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To come out of the pose stretch through your top arm and bring your upper body to vertical, with your
arms at shoulder height. Bring your feet back to parallel and bend your knees. Cross your arms in front
of you and step your feet back together to come to stand in tadasana with your arms at your sides.
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Warrior Two
Warrior Two
Virabhadrasana 2
This pose expands the chest, improving breathing capacity. It strengthens the legs and
relieves lower backache for everybody but especially for women later on in their
pregnancies.
Begin by standing in tadasana. In this pose I demonstrate jumping, but if you are pregnant or
menstruating it is best to step the feet apart.
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Warrior Two
Inhale, cross your arms in front of your chest and bend your knees.
Exhale and step or jump your feet about 4ft apart, bringing your arms to shoulder height and your palms
facing the floor.
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Warrior Two
Exhale; turn your right foot out to ninety degrees and your left foot in slightly.
Bend your right knee until your right thigh and calf form a right angle.
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Warrior Two
Turn your head to look over your right fingertips.
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Warrior Two
Keep your weight into your right heel rather than the ball of the foot.
Roll your right ischium bone underneath you until it is in line with the middle of the right knee. This will
make sure your right knee is in line with your second toe.
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Warrior Two
Inhale and straighten your right leg. Exhale and turn your feet to parallel.
Inhale; turn your left foot out to ninety degrees and your right foot in slightly.
Turn your head to look over your left fingertips.
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Warrior Two
Exhale and bend your left knee until your left thigh and calf form a right angle.
Breathe deeply.
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Warrior Two
Roll your left ischium bone underneath you until it is in line with the middle of the left knee.
Keep pressing your back foot into the floor and stacking your spine directly above your pelvis.
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Warrior Two
Inhale and straighten your left leg. Exhale and turn your feet to parallel.
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Warrior Two
Cross your arms in front and step or jump your feet back together, coming to stand in tadasana with your
arms at your sides.
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HALF EXTENDED LATERAL ANGLE POSE
Half Extended Lateral Angle Pose (BG)

Ardha Utthita Parsvakonasana
This pose opens the chest and enhances lung capacity. It increases strength and
flexibility of the thighs, legs, hips, and back. It is an excellent pose for aiding digestion
and elimination. It warms the body, preparing it for more challenging poses.
Begin by standing in tadasana.
Cross your arms in front of your chest. Bend your knees and step your feet 4ft apart, bringing your arms
to shoulder height with palms facing the floor.
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Exhale, turn your right foot out to 90 degrees and turn your left foot in slightly.
Inhale, exhale and bend your right knee until your thigh and calf form a right angle and rest your right
elbow on to your knee. Bring your left hand on to your coccyx.
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Inhale and raise your left arm alongside your left ear, turn your head and look up.
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Bring your awareness to your breath; keeping your face, throat and eyes soft.
Become conscious of the following points:
• Bring your weight into the middle of your right heel and press it into the floor.
• Roll your right ischium bone underneath you until it is in line with the middle of the right knee.
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• Press downward into the right elbow and lift upward out of the shoulder, while turning both sides
of your chest so that they are facing your front.
• Slide the inside blades of your scapula down towards your sacrum and press the bottom points
down into the back of your ribcage.
• Press your left foot into the floor, lift your kneecap and feel a single, continuous stretch from your
left ankle to your left wrist.
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To come out of the pose, inhale your left arm down, bring your body back to upright and straighten your
left leg.
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Exhale; turn your left foot out to 90 degrees and your right foot in slightly.
Inhale, exhale and bend your left knee until your thigh and calf form a right angle.
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Bring your left elbow onto your left knee and bring your right hand onto your coccyx.
Inhale your right arm alongside your right ear with the palm facing down and turn your head to look
upwards.
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Again, bring your awareness to your breath; taking long, smooth and even breaths.
Become conscious of the following points:
• Bring your weight into the middle of your left heel and press it into the floor.
• Roll your left ischium bone underneath you until it is in line with the middle of the left knee.
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• Press your right foot into the floor, lift your kneecap and feel a single continuous stretch from your
right ankle to your right wrist.
This pose opens the chest and enhances lung capacity. It increases strength and flexibility of the thighs,
legs, hips, and back. It is an excellent pose for aiding digestion and elimination. It warms the body,
preparing it for more challenging poses.
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To come out of the pose; inhale your right arm down and bring your body back to upright. Straighten
your left leg. Turn your feet back to parallel and cross your arms in front of you.
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Exhale and step back to tadasana with your arms at your sides.
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Intense Side Stretch with Hands on Blocks

Parsvottanasana
In this pose the head is lower than the heart. This calms the nervous system and cools
the brain, as more fresh blood is being pumped to the head. The lower you can come in
the pose, the more your abdominal organs will be squeezed. This tones the abdominal
muscles and increases digestive function. The hamstring muscles are lengthened,
creating flexibility in the back of the leg, while the quadriceps are strengthened.
For this pose you will need two to four blocks, or a chair. Have your blocks at both ends of your mat,
shoulder width apart. If you are tight in the hamstrings, use a chair and have it placed at the right end of
your mat.
Begin by standing strong and steady in the middle of your mat in tadasana.
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Cross your arms in front of your chest, bend your knees and step your feet 4ft apart, bringing your arms
to shoulder height, with palms facing the floor.
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Descend all four corners of your feet clearly into the floor. Extend the crown of your head to the sky.
Inhale and bring your hands on to your hips. Exhale and turn your right foot out to ninety degrees and
your left foot in to eighty degrees.
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As you do this, bring your hips and waist with you so that your hips are square to your new front.
With your hands on your hips, you can feel if your hips are square or not. If they are not square, move
your right hip back and your left hip forward. Ground down through your left heel, lift your knee caps and
descend your shoulder blades to your sacrum.
Imagine that you are in a tight corridor and that your hips can neither move to the left or right. Hold this
image as you exhale and begin to fold forward.
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Bring your hands on to the blocks or the chair. If you are a little tight in your hamstrings, have the blocks
at their tallest. If you are more flexible you can have them at medium height, or at their lowest.
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Once your hands are on the blocks at the level you are comfortable with, connect with your breath,
allowing your body to settle into the shape you are now in.
Ground your back foot into the mat. Move your right sitting bone back behind you, until it is line with
your right heel. Elongate both sides of your waist evenly and your shoulder blades are moving towards
your sacrum, as you extend your spine towards the crown of your head.
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To come out of the pose; bring your hands on to your hips, inhale and lift your torso to upright. Exhale
and steady yourself here. Inhale and turn your feet, hips and torso back to the front.
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If you are using a chair, move it to the other side of the mat. If you only have one set of blocks, move
them to the left side of the mat now.
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Inhale and turn your left foot out to ninety degrees and your right foot in to eighty degrees. Once you
have turned, take the time to align your pelvis. Move your right hip forward and your left hip back.
Before you fold forward, notice in this position how your left sitting bone is in line with your left heel.
Keep that alignment steady and clear as you slowly and mindfully exhale and fold forward.
Bring your hands on to the chair or the blocks.
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Make sure that both sides of your waist are stretched evenly. Ground your back foot into the mat that
your left sitting bone is still in line with your left heel, and that your diaphragm is soft and your shoulder
blades are moving towards your sacrum, as you extend your spine towards the crown of your head.
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To come out of the pose; bring your hands onto your hips, inhale and lift your torso to upright. Exhale
and steady yourself here.
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Inhale and turn your feet back to parallel.
Bend your knees, cross your arms in front of your chest and jump your feet back together to come to
standing in tadasana.
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Forward Facing Hero Pose

Adho Mukha Virasana
In this movement the muscles on the top of the feet, ankles, shins, hamstrings and
buttocks are stretched. The muscles that run the entire length of the spine are
lengthened, as well the muscles of the shoulder girdle. As the head is lower than the
heart in this movement, the nervous system is soothed, and the heart muscle is rested.
Begin by sitting on your heels in vajrasana.
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Widen your knees one by one, keeping your toes together. Quietly walk your hands out in front of you,
until your arms are straight. Exhale and bring your forehead towards the floor.
It is more important to keep your spine in alignment than it is to get your forehead on to the floor.
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If you can’t bring your buttocks on to your heels, you may wish to place a rolled up blanket under your
buttocks.
Have your hands as in Downward Facing Dog, with your fingers evenly spread, and your thumb and
index finger mounds pressing in to the mat. Lift your underneath elbow upwards, while keeping your
arms straight.
Press the tops of your feet, shins and knees in to the floor evenly, while moving your outer ankles and
shin bones in toward your midline.
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To come out of the pose, lift your trunk and walk your hands back toward your knees. Bring your knees
together, place your hands on your thighs and come to sitting in vajrasana. Breathe in the feeling of
calmness that this pose induces.
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Legs up the Wall
Legs up the Wall

Viparita Karani
In this pose the body is inverted, allowing the heart to rest. This helps to regulate blood
pressure, which can often change during pregnancy. Another common symptom during
pregnancy is varicose veins, which this pose also prevents. If your baby is breach, this
pose - if practiced regularly - can help to turn your baby into the correct position. This is
possible because you are inverted and the baby has room to move out of the bony
confines of the pelvis and is able to turn itself. Correct positioning for easy childbirth is
imperative.
For this pose you will need a bolster and two blankets. Place the bolster parallel to the wall with one
blanket on top of the bolster. Have the other blanket on your mat in front of you, about five inches away
from your bolster.
Begin by sitting in vajrasana, focusing in on your breath.
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Legs up the Wall
Now come to the right side of your bolster and place your right hip on the bolster. Make sure that both
buttocks are against the wall.
Lay the entire length of your right arm along the floor and then roll over onto your back, so that your feet
are pointing directly up toward the ceiling.
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Legs up the Wall
Place your arms beside you, a good distance away from your body with the back of your palms on the
floor. Rest your head on the folded blanket.
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Legs up the Wall
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Legs up the Wall
Keep your legs lengthening up toward the ceiling so that throughout the pose they stay straight but not
hard.
Allow your chest, abdomen and pelvis to expand and relax.
Close your eyes and focus in your breath, taking long, smooth and even breaths.
Allow the mind to become quiet and calm by counting your breaths, exhale count one, inhale count two
and so on until you get to ten, then go back to one, exhaling on the odd numbers and inhaling on the
even numbers.
If the mind wanders and you lose count or realise you are inhaling on the odd numbers, return to one.
Experience the serenity of the pose.
Keep focusing on your breath, counting to ten.
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Legs up the Wall
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Legs up the Wall
To come out of the pose slowly bend your knees, placing your feet on the wall. Move your head blanket
out of the way and slide yourself back, until your back is flat on the floor. Bring the soles of your feet
together and your knees apart on top of the bolster, to rest in bddha konasana for a few breaths.
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Legs up the Wall
As your pregnancy progresses you will find it uncomfortable to lie on your back, so just stay here for as
long as feels comfortable, focusing in on your breath.
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Legs up the Wall
When you are ready to come out, inhale your right arm above your head and roll to your right. Bring
your left arm onto the floor in front of you and slowly push yourself upright. Come to sitting in vajrasana,
taking deep breaths here.
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Legs up the Wall
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Short Relaxation
Short Relaxation
Savasana
Savasana unites the mind, body, emotions and spiritual aspects of the self together. It
relieves physical and mental fatigue and soothes the sympathetic nervous system.
To prepare for savasana, take whatever clothes you need to put on to maintain a comfortable body
temperature, and two blankets. Place one folded blanket at the top of your mat to rest your head on,
and the other blanket at the bottom of your mat to put over you, to keep warm.
Sit in dandasana with a blanket at the end of your feet.
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Short Relaxation
Now your bend knees and bring your buttocks towards your heels. Take hold of the blanket. Lower your
back vertebra by vertebra on to your mat, pulling your blanket over you as you roll down.
Rest your head on the folded blanket and straighten your legs one by one.
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Short Relaxation
Bring the back of your arms on to the floor about a foot away from your body with your palms facing up.
Your feet are hip width apart with your little toes rolling toward the floor and your big toes following, your
legs completely relaxed.
Close your eyes by bringing your upper eyelids down, taking your eyes deep inside.
Allow the skin on your forehead to be broad, and moving towards your temples. Allow your cheeks to
melt towards your ears, your nostrils and nasal passages to be soft, and the back of your tongue to
move to the back of your throat.
Draw all your senses inward, resting your mind on the spaciousness in between your thoughts.
Allow your whole body to become more and more relaxed. Feel any tension that you are still holding on
to, melt away, like ice on a hot day.
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Short Relaxation
To come out of savasana, firstly begin to deepen your breath. Taking deeper inhalation and exhalations.
Without tensing your neck and throat, bring your arms to your sides and your legs together.
Inhale your right arm above your head and gently roll to your right side, keeping your knees bent and
resting your head on your upper arm.
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Short Relaxation
Pause here, allowing an inner cue to tell you when to sit up.
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Short Relaxation
To come to sitting; bring your left palm on the floor in front of you and gently push yourself up to sitting,
bring your head up last.
Make your way into a comfortable crossed leg position with your hands on your knees and your chest
lifted. Take some deep breaths here and then quietly open your eyes. Feel the calmness and quietness
you are now experiencing.
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Week 1 Yogasync 1

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Week 1 Yogasync 1

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Mountain Pose

Begin by standing in the middle of your mat.

Allow the breath to be long, smooth and even.

Begin by standing in the middle of your mat.

Allow the breath to be long, smooth and even.

Tree Pose Near a Wall

Begin by standing on your mat in tadasana near a wall.

Breathe here, washing your mind clean of its past actions.

Triangle Pose - Beginners

Begin by standing in tadasana.

Turn your head to look over your right fingertips.

Turn your head to look over your left fingertips.

Half Extended Lateral Angle Pose (BG)

Begin by standing in tadasana.

Become conscious of the following points:

Become conscious of the following points:

Intense Side Stretch with Hands on Blocks

Bring your hands on to the chair or the blocks.

Inhale and turn your feet back to parallel.

Forward Facing Hero Pose

Begin by sitting on your heels in vajrasana.

Legs up the Wall

Begin by sitting in vajrasana, focusing in on your breath.

Allow your chest, abdomen and pelvis to expand and relax.

Keep focusing on your breath, counting to ten.

Sit in dandasana with a blanket at the end of your feet.

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