Beginning Yoga Poses

Virabhadrasana II

This beginning yoga position of Virabhadrasana is also well-known as Warrior and Hero hatha yoga poses.

Benefits...

• loosens and opens up the hips

• develops strong back and legs for durability

• removes laziness and generates courage, power, and abundance

• great as part of a beginners and advanced yoga workout

1. Start by standing with your legs spread apart

2. rotate your right leg and foot out 90 degrees

3. lift and rotate the left heel about 45 degrees. The left heel is in line with the right arch of the foot

4. spread the toes out of both feet, engage and tighten the thigh muscles

   

5. rotate your trunk and pelvis so that you are looking over your right leg

6. bring the arms up horizontal to the floor at shoulder height

7. relax the shoulders, move the shoulder blades toward the pelvis, and spread the fingers creating a line of energy along the underside of the arms

8. rotate the arms so that the palms are facing upward, then rotate the lower arms and hands, palms toward the floor

9. when ready, bend your right leg at the knee positioning it over your ankle

10. tighten and activate the back leg, pushing the heel into the ground

11. open up the pelvis, keeping the spine straight

12. keep the sacrum scooped in and draw the abdomen in

13. open up the chest, turn the head, and gaze over the front hand and fingers

14. hold the pose for as long as you desire, breathing in and out deeply

15. when completed, straighten your leg, allow your arms to fall by your side

16. turn, repeat the steps for the other side.

Warrior / Hero Pose -- Virabhadrasana I

below is another powerful beginning yoga pose...

1. There are several variations to Warrior or Hero pose. Here is the more common one, and a great one for beginning yoga students.

2. Instead of having your arms horizontal to the floor, position them over your head

3. allow the chest to open as you breathe deeply into this stabilization pose.

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Search This Site...

Here are hatha yoga poses that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name...

tree - vriksasana
crow - kakasana
dancer - natarajasana
warrior or hero pose - virabhadrasana III
hand to toe - utthita padangusthasana
side arm balance - vasisthasana
shoulder stand - sarvangasana
beginning yoga
head stand - sirshasana
hand stand - adho mukha vriksasana
plow - halasana
mountain - tadasana
warrior or hero - virabhadrasana II
warrior or hero - virabhadrasana I
triangle - trikonasana
cat or table pose - marjariasana
sun bird - chakravakasana
staff - dandasana
seated boat - paripurna navasana
downward facing dog - adho mukha svanasana
upward facing plank - purvottanasana
face down moves - navasana vinyasa
leg raises - ab vinyasa
knee to chest - apanasana vinyasa
monkey god - hanumanasana
runners poses - ashwa sanchalasana
thunder bolt - vajrasana or virasana
pigeon - kapotasana
bridge - setubandhasana
bow pose - Dhanurasana
wheel pose - chakrasana
standing forward bend - uttanasana
camel - ustrasana
seated forward bend - paschimottanasana

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More Beginning Yoga Postures
Downward Facing Dog Pose - Adho Mukha Svanasana

1. Begin from Cat Pose - Marjariasana -- hands and knee's touching the floor

2. extend your arms and hands out in front of you, shoulder width apart

3. pull the upper arm bones -- humerus -- into the shoulder joints, and lengthen the spine

4. rotate the upper arm bones spreading the shoulder joints

5. curl your toes under and exhale, lifting the pelvis and sitting bones into the air toward the sky

6. keep the knee's bent and heels off the floor

7. lengthen through the spine and arms, stretching the pelvis up toward the sky

8. straighten the legs moving your heels toward the floor

9. Inhale, draw energy up the arms and legs into the pelvis

10. exhale, allowing all this energy to penetrate throughout the core of your body

11. hold the pose for as long as you desire, breathing in and out deeply

12. when completed, bend your legs and come back to Cat Pose.

13. Repeat the steps again for more intense results, especially for beginning yoga students.

Beginning Yoga Triangle Pose - Trikonasana

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Mountain Pose - Tadasana

Standing Forward Bend - Uttanasana

1. Start in a standing position, legs together, hands on hips

2. keep the toes pointing forward and root your feet deep into the earth

3. lengthen your whole body upward through the torso and top of the head

4. keep your shoulders back and square

5. exhale, bring your arms out to your sides

6. activate your legs by tightening your thigh muscles and bringing your patella or knee-cap upwards

7. keep your sacrum or tail-bone scooped down and under, bend forward from the hips keeping your back lengthened

8. stretching your arms, move your hands to the legs, feet or the floor. Use a block if necessary

9. relax your neck, head, face, and jaw

10. as you inhale, draw the energy up the legs and into your pelvis

11. as you exhale, lengthen the spine

12. hold the pose for as long as you desire, breathing in and out deeply

Runners Pose - Ashwa Sanchalasana

1. start in a kneeling position - Cat Pose or Marjariasana, knees and hands on the floor

2. bend and move the right leg forward placing your right foot between your hands. Knee directly above your ankle

3. tighten the right leg muscles to support the knee in this position

4. tuck the toes in on the left foot

5. sink your pelvis down toward the floor, keeping it square

6. for a variation, take your left knee off the floor and straighten the left back leg

7. create a line of energy from the head, through the spine to the back heel

8. as you inhale, draw energy up through the legs into the pelvis

9. exhale, allow the cleansing energy go out of the pelvis toward the floor

10. keep the spine and neck lengthened as you hold the pose for as long as comfortable - few seconds to a minute

11. repeat for the other side by coming back into Cat Pose.

Table or Cat Pose - Marjariasana

1. start on all fours - knee's and hands on the floor

2. place the flats of your feet on the floor or curl your toes under

3. Inhale, lift the sacrum and head up, stretching the back.

4. Hold the move for a couple of seconds, feeling the stretch on the front of your body.

5. Exhale, contract your abs, arching your back, bringing your sacrum and head toward each other.

6. Repeat several times, inhaling and exhaling as you move the spine.

Wheel Pose - Chakrasana

1. start by lying on your back

2. bend your knee's placing your feet on the floor a few inches from your buttocks

3. take your arms overhead and place the palms of your hands onto the floor just above the shoulders

4. spread your fingers for more support

   

5. inhale, lift your torso off the floor placing the top of your head onto the floor without excessive weight on your head

6. lift your toes to activate your leg muscles and protect your knee's

7. straighten your arms, lifting your head off the floor and torso toward the sky creating an arch

8. keep the legs focused inward and strong

9. relax your neck, face, and jaw

10. as you breath deeply and steadily, draw energy up your legs into your torso, then down your arms and hands

11. hold Chakrasana as long as comfortable. when ready, slowly come down onto the floor

12. for a few breathes, bring your knee's to your chest to lengthen out your lower back muscles

13. a variation is to extend one leg at a time toward the sky

14. a modification for beginners would be to use blocks under the hands or feet

Head Stand Pose - Sirshasana

1. Start in a kneeling position or Cat Pose, facing a wall if you desire

2. interlock your fingers in front of you, on the floor

3. spread your arms and elbows out on the floor, creating a stable base

4. lift your hips into the air and position the top of your head into the interlocked hands and fingers

5. walk your feet toward your head

6. contract and engage your abdominal muscles to stabilize your torso

7. when ready, gently push your toes away from the floor, raising your legs upward

8. keep the back and legs straight, arms and shoulders relaxed

9. tighten the leg muscles so the legs are touching each other. [Beginners may rest their feet and/or legs against the wall.]

10. lift and create space in the lower back by gently tucking in your sacrum to stabilize your pelvis and hips

11. allow your shoulders to relax and move away from your ears, and lengthen your neck

12. relax your face, head, eyes, and jaw

13. with the downward pressure of your foreams against the floor, the pressure on the top of your head is light

14. As you inhale, pull energy through your feet, body, and down into your head

15. as you exhale, lengthen your spine and torso toward the sky allowing the head to rest lighter on the floor

16. hold the pose for as long as you desire, breathing in and out deeply

17. when completed, slowly bend at the waist bringing your feet back to the floor

18. then, move back into kneeling position

19. rest - lie on the floor in Savasana or Corpse Pose for a few minutes.

Yoga Vinyasa's For Beginners

Bridge Pose - Setubandhasana

1. start this beginning yoga posture by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's

2. place the arms stretched out on the floor just away from your body

3. gently scoop the sacrum or tail-bone to lengthen the lower back

4. inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky

5. exhale, lengthen the front and the back of your torso

6. now, breath deeply, expanding the rib cage and chest

7. hold this pose for as long as comfortable

8. when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time

Yoga Meditations

Beginning Yoga And Astrology

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What are the astrology symbols and their meanings? Includes zodiac and planetary symbols.

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Beginning Yoga And Ayurveda

Discover Ayurvedic Diets for healing Vata, Pitta, and Kapha Dosha body types.

Take your free, easy Ayurvedic Test.

Which Ayurvedic aromatherapy recipes and essential oil blends to use.

For complete details, click here for Ayurveda for self healing.

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Bikram Yoga Postures
The benefits, philosophy and history of Hot Yoga.

Therapeutic Beginning Yoga Poses

These beginners hatha yoga asana's have the reputation for helping in certain disorders and illnesses.

They are never a substitute for medical attention, though they may aid in the correction of some disorders.

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