| Yoga for Beginners - Exercise |
 Intermediate windmill with block
1.
Place the feet wide apart, big toes facing in, heels facing out. Place
the right hand down on the block and lift the left arm up. Look
straight ahead or look up. Push down through all four corners of the
feet and lift the tailbone up towards the sky. Maintain a straight
spine.
2. Press down through the right hand and lift the left arm
up towards the sky. Keep the legs straight and pull the navel in
towards the spine, lifting the pelvic floor muscles.
3. Maintain this pose for 5 to 10 deep breaths.
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 Preparation Pose Warrior Three
1.
Place the right toes forward and lift the left leg up. Keep both hips
square towards the floor and press the hands down towards the ground.
2.
Maintain a straight spine and straighten the right and the left leg.
Stay strong through the core and maintain this posture for 5 to 10
breaths.
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 Beginner Reverse Warrior
1. Bring the legs wide apart, bringing the right toes forward and the
left toes at a 45-degree angle.
2.
Bend the right knee bringing the knee to a 90-degree angle. Keep the
back leg straight, reach the left arm down and the right arm up, look
up.
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 Revolving Triangle
1.
Start in mountain pose Padasana. Step the left foot forward and the
right foot back. Left toes are facing forward, right toes at a
45-degree angle, push evenly down through all four corners of the feet
and spread the toes.
2. With a straight spine inhale reach the
arms to the side. Stay here and get grounded. On the next inhale, lift
the right arm up towards the sky and slowly reach forward through the
hips placing the right hand down onto the right ankle and twist the
left arm up towards the sky maintaining a straight spine.
3. Keep
the legs straight and the right kneecap lifted. Slowly revolve the
right the shoulder up towards the sky. Keep rooting the feet down
towards the earth and lift the hips towards the sky. Pull the shoulders
down away from the ears and gently tuck the chin in to lengthen the
cervical vertebrae.
4. Remain in this posture for 5 to 10 breaths. Repeat on the other side.
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 Intermediate to advanced warrior 2
1.
Turn the right toes facing forward and place the left foot at a 45
degree angle. Bend the right knee until it is at a right angle. Inhale
reach your arms to the side and look over the right middle finger.
2.
Be sure to keep the hips and shoulders facing forward. Do not allow the
right knee to fall in towards the center. Keep the shoulders relaxed
and the tailbone tucked under. Pull the navel towards the spine and
lift the pelvic floor muscles.
3. Drop the ribcage down and
lengthen the spine. Work the outside edge of your back foot into the
floor and keep bending the right knee. Keep externally rotating both
legs open, maintain the arms parallel to the floor in one line with the
legs.
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 Side Plank 1
1.
Begin in the plank position hips, shoulders, head all in one line.
Hands underneath the shoulders and feet hip width apart, navel pulled
in towards the spine, pelvic floor lifted.
2. Pick the right foot
up and float it across to the outside of the left foot, keep the
abdominals contracted and inhale float the right arm up towards the
sky. Be sure that the left hand is underneath the left shoulder.
3.
Do not allow the left hip to drop down towards the floor. Spread the
fingers of the left hand and push evenly down with all four fingers and
thumbs. Keep the hips and shoulders stacked on top of one and other and
look up towards the sky.
4. The right foot is back, the left foot
is forward and the shoulders are relaxed down away from the ears. To
increase the difficulty of this pose, lift the right leg up and place
the right sole of the foot onto the inside of the left knee. Do not
allow the left hip to collapse down towards the floor.
5. Maintain
a straight line all the way down from the left foot to the left armpit.
Keep the right knee and the right arm pointing up towards the sky. The
abdominals are the power center for this pose, so do not lean onto the
wrist or the feet to support the pose.
6. Hold this posture for 5 deep breaths. Repeat on the other side.
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 Side Plank 2
1.
Begin in the plank position hips, shoulders, head all in one line.
Hands underneath the shoulders and feet hip width apart, navel pulled
in towards the spine, pelvic floor lifted.
2. Pick the right foot
up and float it across to the outside of the left foot, keep the
abdominals contracted and inhale float the right arm up towards the
sky. Be sure that the left hand is underneath the left shoulder.
3.
Do not allow the left hip to drop down towards the floor. Spread the
fingers of the left hand and push evenly down with all four fingers and
thumbs. Keep the hips and shoulders stacked on top of one and other and
look up towards the sky. The right foot is back, the left foot is
forward and the shoulders are relaxed down away from the ears.
4.
To increase the difficulty of this pose, lift the right leg up and
place the right sole of the foot onto the inside of the left knee. Do
not allow the left hip to collapse down towards the floor. Maintain a
straight line all the way down from the left foot to the left armpit.
Keep the right knee and the right arm pointing up towards the sky.
5. The abdominals are the power center for this pose, so do mot lean
onto the wrist or the feet to support the pose.
6.
To increase the difficulty of this pose, lift the right leg up and grab
the big toe with the first two fingers of the right hand. The weight
should balance to the outside of the left foot and then the left palm.
Once again, keep a straight line from the left foot all the way to the
left armpit. Do not allow that left hip to droop down towards the
floor.
7. Keep the right leg straight look up towards the sky. Hold this
posture for 5 deep breaths. Repeat on the other side.
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 Standing Wide Leg Forward Fold
1.
Place the feet wide apart, big toes facing in, heels facing out, place
the hands on the floor with a straight spine. Tuck the chin in to
gently lengthen the cervical vertebrae.
2. Lift the sigmoid up
towards the sky and gently push down through all four corners of the
feet. Maintain a neutral and straight spine. Pull the navel towards the
spine to contract the abdominals and lift the pelvic floor muscles.
3.
Keep the legs straight and the kneecaps lifted to contract the
quadricep muscles. Maintain this posture for 5 to 10 deep breaths.
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 Beginner Camel
1.
Kneel on the floor with the arms by your sides. The knees are hip width
apart and the toes are flat. Shift the weight more to the front of the
knees and keep the spine upright. Place the palms onto the lower back
either the fingertips facing up towards the shoulder blades or down
towards the buttocks. Push the thighs forward slightly and inhale lift
the chest and gently arch the spine. Squeeze the shoulder blades
together to open the chest and only if the neck is strong release the
head back.
2. Gently press the knees down to the floor and think of lifting and
lengthening the spine rather than bending backwards.
3.
If there is tension in the lower back do not extend quite as far. Relax
the shoulders away from the ears and soften the face. For beginners
hold this pose for 5 to 10 deep breaths.
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 Intermediate Front Stretch with side
bend
1. Start in a sitting position with legs extended in front. If you are
a beginner place the lower back against a wall.
2.
Now extend the legs out to the side and lift the toes up towards the
sky and contract the quadricep muscles. Gently push the backs of the
knees down into the floor and begin with a straight spine. 3. For
beginners place a strap to the insole of the right foot and rest the
right elbow onto the right knee. For intermediates rest the right elbow
onto the floor and for advanced grab the right big toe with the first
two fingers of the right hand.
4. Now roll the left shoulder back
and down and inhale float the left arm up towards the sky or for a more
advanced exercise bring the bicep towards the ear.
5. For beginners you should keep the lower back and middle spine the
upper spine the shoulder and arm against a wall.
6.
For intermediate to advanced maintain a straight spine by opening the
left shoulder up towards the sky and lifting the chest. Continue to
root the sitting bones down towards the floor and look up towards the
sky.
7. If there is extreme stretch in the inside of the knees you
have brought your legs out too far. Modify by bringing the legs in a
little bit closer. Stay here for 5 to 10 deep breaths. Repeat on the
other side.
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 Modified Spinal Twist
1.
Begin by lying on the back on the floor. Now bend the knees and place
the feet flat on the floor. Now extend the left arm out to the side and
look to the left. Rotate the left palm so that it is facing towards the
sky.
2. Inhale and look to the left exhale and allow both knees to
fall to the right. Keep the knees together and the left shoulder on the
floor. If the knees do not quite make it to the floor.
3. Place
the foam block or a pillow between the right knee and the floor. Keep
both hips on top of one and other and the knees together. Rest here for
5 to 10 deep breaths. Repeat on the other side.
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 Spinal Twist Hands Interlocked
1.
Begin by sitting with legs extended, bend the left knee and place the
heel by the right buttocks, lift up the right leg and place the right
foot to the outside of the left knee. Lengthen the spine and make sure
the right foot is flat on the floor.
2. Hips are square shoulders
are square. Inhale and lengthen the left arm up towards the sky and
look up, place the right hand behind the body and slowly hug the right
knee with the left hand.
3. Look over the right shoulder pushing
down through sitting bones and lifting up through crown, keep a
straight spine. Allow the breath to guide you into the stretch. The
inhales releasing the stretch, exhales going deeper into the spinal
twist.
4. Once you have maintained the spinal twist and feel you
can go deeper into this pose, guide the left arm to the outside of the
right leg and slide the arm underneath the leg, now reach around with
the right arm twisting, looking around to the right and interlock
fingers.
5. Maintain a straight spine both sitting bones on the
floor and breath in the pose. Take 5 to 15 slow deep breaths. Repeat on
the other side.
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 Superwoman/man
1.
Begin by resting on the stomach facing down towards the floor. Bring
the arms to the side and the legs hip-width apart. Inhale and press the
abdominals towards the floor as the chest, arms, legs and head lift
away from the floor.
2. Rotate the thumbs up towards the sky palms
facing down towards the floor. Gently squeeze the buttock muscles
together continuing to lift the chest and legs higher. Keep the chin
gently tucked in and the crown of the head lengthening away from the
heels.
3. Softly squeeze the shoulder blades together allowing the chest to
open. Hold this posture for 5 to 10 deep breaths.
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 Supine Hip Opener
1.
Begin by lying on the back with the knees bent and feet on the floor.
Now press the left ankle on top of the right thigh. Lift the right foot
off the floor and glide both hands gripping onto the back of the right
hamstring.
2. Gently pull the right thigh in towards the chest until you feel the
stretch in the left hip.
3. Keep the hips square, the chin gently tucked in and breath 5 to 15
deep breaths. Repeat on the other side.
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 Prone quadricep stretch
1.
Lie on the floor flat on the stomach. Bend the left knee and grip the
left foot with the left hand. Gently push the hips towards the floor by
tucking the tailbone under.
2. Now bend the right knee and grip
the right foot with the right hand. Squeeze the heels towards the
buttocks and continue to press the hips towards the floor.
3. Rest
the head to one side. Be sure that the knees, ankles and hips are all
in one line. Hold this pose for 5 to 10 deep breaths.
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 Childs Pose
1.
Sit the hips back into the heels and extend the arms forward. Rest the
forehead onto the floor. Relax the neck, face and shoulders.
2. Keep the arms stretched and the fingers spread. Take 10 to 15 deep,
slow breaths.
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 Seated Single Leg Forward Bend
1.
Begin by extending the right leg out and place the leg sole of the foot
to the inside of the right thigh. Gently twist the body to the right,
lengthen the spine pushing the sitting bones down to the floor and
extending the crown towards the sky.
2. Place the strap to the
insole of the right foot, holding on with both hands. Push the back of
the right knee into the floor while lifting the right kneecap to
contract the quadricep muscles. Square the shoulders and hips towards
the right leg.
3. Inhale and lengthen the spine, exhale with a
straight spine start to bend forward from the hips. Resist the
temptation of bringing the nose down towards the thighs and rather
extend your chest over top of the thighs, soften the face, relax the
shoulders and maintain a soft grip on the strap.
4. Stay here for 5 to 15 deep breaths.
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 Seated Beginner Spinal Twist
1.
Start in a seated position legs extended forward. Bend the left knee
and keep the right leg straight. Wrap the right arm around the left leg
and place the left hand behind the body.
2. Lengthen the spine,
lift the right toes up towards the sky, contract the right quadricep
muscles and look over the left shoulder into a gentle twist.
3.
Sitting bones are rooted down towards the ground and the crown is
lifting up towards the sky. Hold this posture for 5 to 15 deep breaths.
4. Allow the breath to guide you into the stretch inhale to
lengthen the spine and the exhale to go deeper into the twist. Repeat
on the other side.
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 Wide Leg Upward Dog
1.
Begin by lying on the stomach on the floor. Place the hands behind the
shoulders and bring the legs out to the side slightly wider than
hip-width.
2. Relax the buttocks and the legs. Inhale and push
evenly down through the hands and lift the chest up towards the sky,
gently arching the spine. Roll the shoulders back and down and away
from the ears, look up towards the sky.
3. Do not allow the lower
back to collapse down towards the floor. Stay connected to the core
musculature by pulling the navel in towards the spine and lifting the
pelvic floor muscles.
4. Keep the fingers and thumbs spread evenly
pushing down through all four corners of the palms. Relax the buttocks
and the legs. Lift the thighs and chins off the floor pushing down
evenly through hands and through the tops of the feet.
5. Do not allow the lower back to collapse and keep connected to the
core. Stay here for 5 to 10 deep breaths
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