The fundamentals.........I have been doing yoga for over 10 years. It has given strength, insight and an abundance of knowledge. We don't have to be mindful and passionate to begin...... that develops with regular practise. participating in any form sews a seed of intention, But If the foundations are not properly understood and practised then an individual risks, injury,and a slower progression in regards to the physical aspect of yoga. We all like to push ourselves especially if we are driven individuals, But.......Lets not run before we can walk!
Although simple, the moves in this sequence are the foundations towards other more challenging poses. Many beginners make the mistake of choosing poses of the internet which look the most appealing. Whether you are strong or not, knowing how to do the moves in their purest most basic form is essential. Build strong foundations.......You wouldn't build a house of slippery rocks now would you ?
#1 Easy Pose With Twist (Parivrtta Sukhaasana)
#2 Easy Pose With Forward Fold (Adho Mukha Sukhasana)
#3 Easy Pose With Forward Fold - shoulder to opposite kn
#4 Cat Cow - Bitilasana (this weeks move)
Those who have problems with their knees will require a cushion to kneel on, If you have neck injuries to careful when lifting and dropping the head.
This sequence helps develop postural awareness and balance throughout the body. Helping to correct alignment and improve flexibility in the spine. The move stretches torso (back and front) all the way up the neck. It also open the chest, helping to improve the movement and coordination of the breath. Stimulates and strengthens the abdominal organs, kidneys and adrenal glands.
- Relives back ache produces by repetitive motion
- Improves coordination
- Warms and tones the core muscles
- Improves posture and balance
- Strengthens and stretches the spine and neck
- Stretches the hips, abdomen and back
- Relieves stress and calms the mind
Start on all fours with your wrists and hands sitting directly below the shoulders, shoulder width apart and your knees under your hips, hips distance apart. Your weight should be distributed evenly between all the four points (knees and hands). Ensure that your spine is held straight from the tip of the head down to the tail bone. Engage the core muscles to support the spine, your shoulder should be drawn down the back away from the ears and there should be no tension in the neck.
Take a moment to focus here and allow your gaze to soften and the facial features to relax.
On an inhale allow the tail bone to tilt upwards towards the sky, the belly should drop downwards and lift the chin and gaze upwards. Ensure the chest is open and the shoulder blades are drawn downwards and in to the center line of the body.
On the exhale contract the muscles in the front of the torso inwards towards the spine, This should result in the tail bone moving towards the ground, Round through the back, shoulders and shoulder blades. Allow the head to drop slightly to relieve the neck muscles. Try not to let the head fall to low or force the chin on to the chest.
You may hold each of these positions for as long as you desire, just remember to inhale when lifting the head and tail bone and exhale when rounding the spine towards the sky. Repeat the move 5-15 times (whatever you feel you are capable and comfortable to do)
To work the inner thighs and glutes place a block in between the thighs and repeat the move
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