Intro to Yoga (Continued)
POSES
- Lotus: Similar to easy pose, but with feet resting on top of the thighs, rather than on the floor.
- Tree: From mountain pose, bring one foot up to the inner thigh or calf of the other leg. Raise the arms up and open slightly, palms facing each other. Look upward.
- Warrior I: From a lunge position, turn the heel of the back foot down to reach the floor. Keep torso and hips facing front and reach arms straight upward alongside each ear, lifting the chest toward the ceiling.
Warrior II: With feet in the same position as Warrior I, open the torso to the side of the back leg. Extend arms straight out to the front and back, palms facing down. Look forward over the front arm.
Warrior III: From Warrior I, lift the back leg and lean the upper body forward, creating a straight line supported by one leg. Reach forward with both arms. Arms, hips, and raised leg should be parallel to the floor.
Plank: The body is supported on toes and hands, with arms unbent and positioned directly under the shoulders.
Cobra: Lay face-down on the mat, palms on the mat alongside the ribs. Lift the chest off the mat, bringing the gaze forward or slightly upward, rooting through thighs and the tops of the feet.
Downward-Facing Dog: Hands shoulder-width apart, placed firmly on the mat. Feet hip-distance apart, weight evenly distributed between hands and feet, with heels pushing toward the floor.
- Child’s Pose: (My favorite) Kneel on the mat with big toes touching, knees hip width apart. Bring the upper body forward to rest on the thighs, bending at the hips. Arms can be left at the sides or extended all the way forward on the mat.
