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beginners corner I learn by going where I have to go." - Roethke
____________________________________ Poses to know:
Tadasana: Mountain Pose
Spread your toes pressing down through the mounds of your big toes and little toes, and press down through your heels; stand on the bones of your feet! From here, lift up through the arches of your feet all the way up to your knees. Continue lifting up your kneecaps as though you were zipping up the inseams of your legs, all the way to your inner thighs. This will help to lift your front thigh muscles and bring strength and stability to your legs.
Press the thighs back to the wall behind you so much that it may feel like your bum is sticking out. To counter the pressing back of your legs, draw your tail bone down to your heels to bring your pelvis to a neutral position.
From here, lift your ribcage up away from your waist to bring length to your torso and spine. Try to lift the front and back and sides of your ribcage evenly so you're not puffing your front ribs out too much, which can cause tension in your lower back. Lift up through your armpits slightly to bring a little extra buoyancy to your chest! This will allow you to breathe more fully into your lungs now that they are supported by the lift of your ribcage.
Widen across your collarbones and draw your shoulder blades gently down your back. This will also support the lift of your heart and lungs, allowing your breath to be easy and steady.
Lengthen your arms down along the sides of your body bringing a little energy to your fingertips so that your arms and fingers feel long and extended.
Finally, lengthen the sides of your neck and the crown of your head to the sky to extend your spine even longer.
Hopefully you will feel your whole body stable and energized, with your breath moving freely. This length through all your limbs and torso help bring length and extension to the spine. Tadasana, mountain pose, is the template for all of the standing poses you will practice in classes and in your home practice.
A great resource for postures is Yoga Journal. Their website has clear pictures and descriptions of asanas (postures) and how to practice them alone and in the context of a practice sequence. You can even build your own home practice on their website!
Stand upright, with feet parallel and hip distance apart. If this is comfortable, stand with big toes together, heels slightly apart. Choose which stance feels more stable for you.
Spread your toes pressing down through the mounds of your big toes and little toes, and press down through your heels; stand on the bones of your feet! From here, lift up through the arches of your feet all the way up to your knees. Continue lifting up your kneecaps as though you were zipping up the inseams of your legs, all the way to your inner thighs. This will help to lift your front thigh muscles and bring strength and stability to your legs.Press the thighs back to the wall behind you so much that it may feel like your bum is sticking out. To counter the pressing back of your legs, draw your tail bone down to your heels to bring your pelvis to a neutral position.
From here, lift your ribcage up away from your waist to bring length to your torso and spine. Try to lift the front and back and sides of your ribcage evenly so you're not puffing your front ribs out too much, which can cause tension in your lower back. Lift up through your armpits slightly to bring a little extra buoyancy to your chest! This will allow you to breathe more fully into your lungs now that they are supported by the lift of your ribcage.
Widen across your collarbones and draw your shoulder blades gently down your back. This will also support the lift of your heart and lungs, allowing your breath to be easy and steady.
Lengthen your arms down along the sides of your body bringing a little energy to your fingertips so that your arms and fingers feel long and extended.
Finally, lengthen the sides of your neck and the crown of your head to the sky to extend your spine even longer.
Hopefully you will feel your whole body stable and energized, with your breath moving freely. This length through all your limbs and torso help bring length and extension to the spine. Tadasana, mountain pose, is the template for all of the standing poses you will practice in classes and in your home practice.
A great resource for postures is Yoga Journal. Their website has clear pictures and descriptions of asanas (postures) and how to practice them alone and in the context of a practice sequence. You can even build your own home practice on their website!
Useful Yoga Tools:
- Own your own mat so that you can practice wherever and whenever you feel the prana rising!
Prana makes great, lightweight sticky mats thatare easy to tote around.
Lululemon also makes lightweight mats but with a little more padding for extra ease and comfort.
Manduka is the mat for life! These mats feel like they're made from tires, they're heavy duty and not cheap but you'll never have to buy another mat for the rest of your days...
- Have one or two foam or wooden yoga blocks which are so versatile and offer assistance in standing poses, forward bends, back bends, even in Tadasana.
- Also have a belt or strap which you can use to help support your posture, to stretch your body and to provide a little extra length or tension so that you can find your breath more clearly.
Hugger Mugger sells blocks and belts of all kinds so you can get the props right for you.
- And finally, you need willingness and the desire to look inside! It is with these most important tools that you will find your practice truly supported.
Attending level 1 and level 1&2 classes is a great way to learn the basics of breath and asana (postures). Check out my class schedule for beginner and advanced beginner classes!
Or Do It Yourself!
The next best thing to going to class is doing yoga at home...with a little help, of course!
Check out the Home Practices I have listed which outline how to do each pose in a full sequence. You can do as much or as little as you like each time.
Making time for yourself to practice on your own terms is what allows you to really see how a regular yoga practice can change your life!
