And, yes, it gets its name from a canine’s natural stretching motion.ģ. This pose energizes the body as it stretches hamstrings, calves and spine. Gaze between your knees and relax your neck. Your body should come into the shape of an “A.” Straighten your legs, but avoid locking them. Lift your knees off the floor, reaching your pelvis upward, as if your hips and thighs are being pulled backward. Spread your fingers wide and distribute your weight evenly across your hands. Your fingers should point to the top of your mat. Place your wrists under your shoulders and knees under your hips. Downward-Facing Dog Or Adho Mukha Svanasanaīegin on your hands and knees (or in cow pose).
Plus, it stretches your hips and thighs before class gets underway.Ģ. This resting pose is a great way to slow your breath and calm your mind. You can extend your arms or tuck them behind you. Lengthen your spine and stretch forward between your thighs. Spread your knees wide in a “V” shape, with your big toes touching behind you. And always consult a physician before taking up a new fitness regimen. If you’re new to the practice, try getting started with these 12 basic yoga poses. There’s no shortage of reasons for athletes to take up yoga. Knee-to-Chest Pose / Supta Pawanmuktasana – 3 times, LRĢ5.Stress relief. Retain breath and hold for 3 to 5 secondsĢ4. Single Leg Lifts / Padotthanasana – 5 LRī. Part 1 of Spinal Twist Prostration Pose / Bhu NamanasanaĢ3. Revolved Easy Pose / Parivrtta Sukhasana, cross-legs Seated Spinal Twist / Ardha Metsyendrasana LR Push back into Child’s Pose / BalasanaĢ2. Half-Locust / Ardha Shalabasana – 3 times, 3 seconds, LRĢ1. Hands next to head, fingertips in line with crownĢ0. Easy Cobra Pose / Saral Bhujangasana – 2 timesī. Seated Forward Bend / Paschimottanasana – 4 to 6 breathsġ9. One-Legged Forward Bend / Janu Sirshasana LR – 4 to 6 breathsġ7. Then, relax and bring your forehead to the floorġ6. Butterfly Pose / Badhakonasana – 4 to 6 breathsī. Sit in a comfortable cross-leg position for Psychic Union Pose / Yoga Mudrasana LR – 4 breathsġ5. Hands in Pranamasana or above the headġ4. Tree Pose / Vrikshasana LR – 4 to 6 breathsĪ. When heels are off the floor raise hands into the airġ3. When heels are on the floor place hands on headī. Easier: Bend front leg, optionally place arm on thighĪ. Drishti point is the raised hand or the floorī. Step right foot back for Triangle Pose / Trikonasana LRĪ. Roll up to standing with knees slightly bent and bring chin up last to avoid dizzinessġ0. Step to the top of the mat for Standing Forward Bend – PadahastasanaĪ. Step to the top of the mat for 3 rounds of Surya NamaskarĨ. Roll up to sitting and bring chin up last to avoid dizzinessĦ. Sit back into Child’s Pose / Balasana – 4 to 6 breathsĪ. Start in a neutral position looking at the floorĥ. Hands beneath shoulders and knees beneath hipsĬ. Cat – Cow / Marjari-Asana – 3 to 5 times in Table Top positionĪ. To reduce the crunchies, engage the scapulaeĤ. Shoulder Socket Rotation / Skandha Chakra – 3 to 5 times, FBī. Side to side, relaxing the ear to the shoulderģ. Knees up and ankles crossed, elbow crease around the knee with interlocked fingersĬ. If students can’t sit in a cross-legged position Neck Stretching / Greeva Sanchalana – 3 to 5 timesĪ. I recommend acquiring the above books, which are excellent texts, or searching the Yoga Journal Pose Finder for that information.Ģ.
#Easy yoga sequence how to
The descriptions following the poses in this list are critical to performing the postures properly and not a detailed description of how to perform them. set new yoga students up for success so they want to come to class againĪll the poses for this 60-minute sequence for a beginner Hatha Yoga class come from the books Asana, Pranayama, Mudra, Bandha by Swami Satyananda Saraswati and The Yoga Bible by Christina Brown.
The goals of this 60-minute Hatha yoga class for beginners are: