Yoga for Beginners Intro – Part 1 of 20

The 3 Part Breath
Also called: yogic breathing; the diaphragmatic breath; or the complete breath.

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Yoga for Beginners Intro – Part 1: The 3 Part Breath

Also called: yogic breathing; the diaphragmatic breath; or the complete breath.

Benefits:

  • Feel more relaxed, calm, centered and grounded
  • Releases tension from the neck and shoulders
  • Abdominal organs receive a massage and therefore function better
  • More efficient oxygen exchange to transport oxygen throughout the whole body
  • Easier on the heart; if we just breathe shallowly the heart picks up the slack of the lungs and does the job of transporting oxygen
  • The brain becomes more alert
  • Enhances physical performance as well as mental concentration and focus

Points:

  • Be in a comfortable position whether sitting or lying down
  • Do not strain; only breathe as deeply as is comfortable for you
  • Stay present with the feeling of the breath as it moves through you

Yoga for Beginners Intro – Part 2 of 20

Reclining Twist
Sanskrit Name: Jathara Parivartanasana (Variation)
Jathara = stomach, belly
Parivartana = turning

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Yoga for Beginners Intro – Part 2: Reclining Twist

Sanskrit Name: Jathara Parivartanasana (Variation)
Jathara = stomach, belly
Parivartana = turning

Benefits:

  • Releases tension from the shoulders, neck, spine, low back and hips
  • Tones the abdomen while giving an internal massage
  • Opens the chest and shoulders
  • Increases the flexibility of the spine
  • Relieves backache
  • Improves digestion and elimination

Points:

  • Keep the thighs at a 90 degree angle to the torso or less
  • Allow the chest to open an expand as the shoulder comes back down towards the floor
  • Keep the face and neck relaxed

Modifications:

  • If the pose seems too intense place a block, folded blanket, towel or pillow under the legs for support

Yoga for Beginners Intro – Part 3 of 20

Knee Strengthening
Sanskrit Name: Supta Padangusthasana (Variation)
Supta = supine
Padangustha = the big toe

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Yoga for Beginners Intro – Part 3: Knee Strengthening

Sanskrit Name: Supta Padangusthasana (Variation)
Supta = supine
Padangustha = the big toe

Benefits:

  • Gently stretches the hamstring muscles
  • Mobilizes and increases circulation to the knee
  • Gently stretches and strengthens the musculature surrounding the knee

Points:

  • Keep the hips on the ground
  • Flex the foot as you extend the leg upwards
  • Coordinate the movement of the body with the breath

Yoga for Beginners Intro – Part 4 of 20

Eye of the Needle
Sanskrit Name: Sucirandrasana
Suci = needle
Randra = hole, cavity

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Yoga for Beginners Intro – Part 4: Eye of the Needle

Sanskrit Name: Sucirandrasana
Suci = needle
Randra = hole, cavity

Benefits:

  • Increases mobility and releases tension in the hips, legs and knees
  • Increases hip flexibility
  • Helps align and release tension from the lower back
  • Improves posture
  • Increases circulation between upper body and lower body
  • Prepares the hips for sitting postures

Points:

  • Press the top leg forward and sustain this on the exhale or for 5 – 15 seconds then ease up and repeat.
  • Keep the face, neck and jaw relaxed

Modifications:

  • If there is any strain in the knee or ankle while practicing the variation with the foot in the crease of the hip move the ankle bone up the thigh to the middle thigh or just under the knee.
  • If it is too intense with the ankle on the thigh by the knee: 1). Place the opposite foot on the floor and press the top leg, with the hand of the same side, away from the body 2). Place the foot on a yoga block 3). Place a strap around the leg and hold onto the straps instead of interlacing the hands or 4). Do this posture sitting with one foot on the floor and both hands on the floor.

Yoga for Beginners Intro – Part 5 of 20

Cat Pose
Sanskrit Name: Bidalasana
Bidala = cat

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Yoga for Beginners Intro – Part 5: Cat Pose

Sanskrit Name: Bidalasana
Bidala = cat

Benefits:

  • Increases flexibility of the back and spine
  • Stretches the front and the back of the body
  • Loosens the neck and shoulders
  • Strengthens and tones the abdomen and the muscles of the back

Points:

  • Initiate movement from the tailbone
  • Coordinate the movement with the breath
  • Stay grounded through the hands (knuckles), shins and feet
  • Let the chest be broad and expand forward as you inhale and arch the back

Modifications:

  • If it hurts the wrists you can do this on fists