Beginner's guide to yoga positions
Monday 28 July 2008
Before trying our beginner's yoga session here are some things to check:
Make sure you are wearing some loose, comfortable clothing
Ensure you are in an area big enough for your to stretch out your whole body
That you haven't just eaten a big meal (it's best to eat a light meal 2-3 hours before your yoga session
That you're not wearing any shoes
Cat – Cow – stretch
This pose increases spinal flexibility and abdominal strength and, if practised regularly, can prevent back pains.
Instructions:
1. Start on all fours, with your wrists aligned underneath your shoulders and your knees underneath your hips.
2. Visualise your spine as a straight line connecting your shoulders with your hips. Imagine the line extending forward through the crown of your head and backwards through your tailbone.
3. Keep your neck positioned as the natural extension of your spine.
From this position, you move into the Cow Pose:
1. Curl your toes under.
2. Drop your belly by curving your back.
3. Complete this movement by gazing up towards the ceiling, so your spine forms a gentle arch.
4. Let this movement begin with your tailbone, so that your neck is the last part to move.
Then you change into the Cat Pose:
1. Release the tops of your feet to the floor.
2. Round the spine by arching your back in the opposite direction, towards the ceiling
3. Drop your head so to not disrupt the line between neck and tailbone
4. Move your gaze to your navel.
5. Repeat the Cat - Cow Stretch on each inhale and exhale, matching the speed of your movement to the rhythm of your breath.
6. Continue for 5-10 breaths, moving your whole spine. After your final exhalation, return to the first position, the neutral spine.
Downward Facing Dog - Adho Mukha Svanasana
This pose is great for stretching and strengthening your whole body. It is used a lot during all types of yoga classes and often adapted in other fitness classes to stretch after the workout.
Instructions:
1. Kneel on all fours, with your wrists aligned underneath your shoulders and your knees underneath your hips.
2. Curl your toes under and push back raising your hips and straightening your legs.
3. Spread your fingers and ground down from your forearms into your fingertips.
4. Outwardly rotate your upper arms whilst broadening your collarbones.
5. Let your head hang, move your shoulder blades away from your ears towards your hips.
6. Use your quadriceps to take the weight off your arms, making this a resting pose.
7. Rotate your thighs inward whilst keeping your tail high and sinking your heels to the floor.
8. To advance this pose slowly raise on leg in the air, but don't over-stretch
Child’s pose (Balasana)
This pose is for resting and provides a gentle stretch for your hips, thighs and ankles. It is also a good way to lessen back pains.
Instructions:
1. From the position Downward Facing Dog, drop your knees to the floor.
2. Spread your knees as wide as the mat so that your big toes keep touching.
3. Rest your belly between your thighs and let your forehead touch the floor.
4. There are two possible arm variations: Either stretch your arms out in front of you with your palms toward the floor or rest your arms back alongside your thighs with your palms facing upwards. Chose whichever position is more comfortable for you.
Cobra Pose - Bhujangasana
This pose is great for increasing the flexibility of your spine and relieving back pains.
Instructions:
1. From the Child position, release the top of your feet to the floor and press them down.
2. Slide your chest forward and up keeping your hands exactly where they were, pushing your upper body upwards.
3. Roll your shoulders back and lift your chest higher, while keeping your lower ribs on the floor.
4. Keep your neck neutral, don’t crank it back. Strongly engaging the legs and pressing them down will help you bring your chest higher.
Corpse Pose - Savasana
This is a resting position that allows your body to relax and process the information at the end of a class. Although it is very relaxing, try to stay present and focused during this exercise.
Instructions:
1. Lie on your back.
2. Let your feet fall out to either side.
3. Rest your arms alongside your body with your palms facing upwards. Keep a little distance between your arms and body.
4. Relax your whole body, including the face. Let your body feel heavy.
5. Breathe in and out according to your natural rhythm.
6. To come out of this position, first begin to deepen your breath. Then move your fingers and toes, awakening your body.
7. Bring your knees to your chest and roll over to one side, keeping your eyes closed.
8. Slowly bring yourself back up into a sitting position.
To read Closer's guide to different types of yoga click here
For a personalised healthy eating plan head to Closerdiets.com