Yoga techniques for Beginners

Many yoga teachers will give cues on techniques on reaching poses and sometimes a tweak in the right direction can help master a posture that was perceived as unattainable. The important question to ask yourself is how it feels in your body. You may be holding tension in certain areas and will reach the posture over time. When you achieve a posture there should be a sense that it feels right in your body. Your energy body (or pranamaya kosha in Sanskrit) will respond and there will be a sense of ease in the pose. Of course, we all have our favourites and then the ones that we dread. We don’t want to force our bodies anywhere they are not ready to go and this should be balanced with challenging ourselves as well. Here are some of the popular yoga poses with instructions on how to achieve effectively. Ensure your body is well stretched and warmed up before attempting these poses and consult advice of a qualified yoga teacher if postures are causing any adverse pain or discomfort. Always consult your GP before practicing yoga with any serious injuries or conditions.

Warrior II Virabhadrasna II

  • Standing on your yoga mat walk the legs out approximately one leg length apart.
  • Turn the right foot and leg out 90˚ and the back foot in 15˚ pressing firmly into the outside edge of the back foot so that the arch is lifted
  • Hips facing forward glide arms out wide at shoulder level, shoulders down, chest lifted, tailbone reaching down
  • Reach through the fingertips, opening from the chest area
  • Taking a bend in the front knee aligning it above the front ankle, turn the head forward to look beyond the middle finger
  • Hold the pose for 4/5 breaths keeping strong contact with the feet and the earth and legs working strongly.
  • Repeat on opposite side


Tree Pose
Vrkasana

  • Standing in the middle of your yoga mat press the feet into the earth, lift up the quads and lengthen the tail bone down
  • Lift the pelvis out of the pelvic bowl creating length in the torso. Tuck the bellybutton in and up and suck and lengthen the sides of the body in towards the core.
  • Lift the chest, chin parallel with the floor and crown of the head reaching up.
  • Take the weight onto the left foot and start to come up on the toes of the right foot
  • Lift the sole of the right foot on to the inside ankle, calf or thigh of the opposite leg, using the right hand if needed.
  • Externally rotate the bent leg so that the hips are facing forward
  • Press the sole of the right foot into the left leg and press back with the leg.
  • Find a gazing point either straight ahead or about 1 metre in front of the mat.
  • Lift the hands into angali mudra, palms pressing together at the chest
  • Hold for 5/6 breaths
  • Repeat opposite side

Triangle Pose Trikonasana

  • Standing on your yoga mat walk the legs out approximately one leg length apart.
  • Turn the right foot and leg out 90˚ and the back foot in 15˚ pressing firmly into the outside edge of the back foot so that the arch is lifted
  • Hips facing forward glide arms out wide at shoulder level, shoulders down, chest lifted, tailbone reaching down
  • Reach through the fingertips, opening from the chest area
  • Take the head to look out over to the right and bring the left hand on to the hip.
  • Reach out with the right arm and bend at the right hip. Reach out and up keeping length in the right side of the body.
  • On reaching your limit turn the palm of the right hand to face forward and sweep down to place the back of the palm on the front of the right leg pressing into the back of the palm to turn the left shoulder up towards the ceiling and the chest forward.
  • Sweep the left arm up overhead, palm facing front, shoulders stacked on top of each other and reaching into the fingertips of both hands.
  • Hold for 5/6 breaths
  • Repeat opposite side


Figure of four stretch

  • Lying back on your yoga mat with legs bent and soles of the feet on the floor, back of the neck long and crown of the head reaching back behind
  • Take the right ankle to rest on the thigh just below the left knee
  • Reach the arms either side of the left leg and lift the left foot off the floor, clasping the hands behind the thigh or in front of the shin.
  • Keep the toes of the right foot pointing back to the respective knee, foot of the left foot flexed or pointed.
  • Tail bone lies down towards the front of the mat so the spine is long and flat to the mat.
  • Press the right elbow against the right thigh below the knee and ease the left thigh back towards the belly.
  • Hold for 5/6 breaths
  • Repeat on the opposite side
2018-08-25T14:41:27+00:00

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