Asanas

If the seated meditation/pranayama postures are not suitable for you, you may chose to sit in a chair for all meditations and pranayama classes. You should choose a straight, hard backed chair, similar to a dining room or kitchen chair (in fact, you might just want to grab a chair from your kitchen/dining area). A straight backed chair will keep your spine erect and your posture correct for meditation and pranayama; if you sit in a soft chair, such as a living room chair, your spine will slump - this is not ideal for keeping a full breath or a clear mind in either meditation or pranayama.

Of all the backbends, Cobra is one of the most well known in yoga practice. This beautiful backbend gets its name from the way the King Cobra raises its head and flattens its hood before striking its prey.

(pictured is Advanced Cobra) 

When you do this posture at the beginning of your practice, you will find that it wakes up your hips and spine like a warm shower in the morning; at the end of your practice this twist is like warm evening bath, soothing to the muscles and the spine. This pose offers a gentle way to strengthen your spine while opening the outside of the hip and the ribcage.

The Camel is a remarkably tall animal with unusually spindly legs for its height – fortunately for both the camel and rider, they can kneel fairly easily and this is where this posture gets its name. Much like the Camel itself, this kneeling backbend should be approached cautiously and carefully; if you are a beginner, you should not ever attempt the Camel without the guidance of an instructor.

This pose gets its name from the shape the body forms – a rowboat, balanced on the waves of breath and body. The full posture can be challenging for those with limited hip flexibility and abdominal strength (see modifications below) – even intermediate and advanced yogis may find it challenging to maintain this posture calmly and steadily so always be patient with yourself and find the level that allows for calm, easy breath.

Uttanasana or Standing Forward Bend (also Forward Fold, Deep Forward Fold) is another staple of asana practice; a simple bend from the hips, it begins to warm up the body for movement during yoga practice. Uttanasana is a gentle stretch forward which opens the hips, brings space between the vertebrae as well as stretching the often neglected muscles of the feet and ankles.

Triangle Pose is a beautiful posture that deeply stretches the entire side of the body, the shoulders, arms and legs; in this posture we explore the shapes the body can take as well as opening the ribcage, the shoulder joint and the chest.

Trikonasana is a good posture for relieving stiffness in the legs, hips and shoulders. Using blocks can easily modify this posture.

Tree Pose is a standing one-legged balancing posture that strengthens the legs, arches of the feet, improves posture and increases mental focus. The simple act of standing on one leg provides an opportunity for focused concentration and the peace that comes from balance.

Staff Pose is one of the foundation postures in yoga practice; next to easy pose, it is the simplest sitting posture. Dandasana is the starting and finishing point for all seated postures and seated twists.

Simple Cross Legged Pose or Siddhasana (also: Perfect Pose/Sage Pose) is an easy seated pose that assists with spinal alignment and breathing techniques.

The Seated Forward Bend (Paschimottanasana) is another foundation pose of yoga practice. It is a deceptively simple looking pose, but it is an intense and rewarding stretch for the entire back of the body, from the heels to the neck, rejuvenating the system, releasing tension from the mind.

Tadasana is a crucial posture in yoga practice and is the alternative to beginning your practice from a seated posture. In Mountain Pose we are rooted in the Earth, peacefully grounded and balanced on the four corners of our feet, reaching quietly for the Sky.

Padmasana is the classic meditation pose and is a beautiful, simple but deeply challenging pose, especially for those unaccustomed to sitting on the floor. Lotus pose requires a good deal of flexibility in the legs, groin and the muscles in the ankles and on top of the feet.

Virasana is an alternative to Lotus Pose but still offers an intense stretch for the top of the feet, the knees, thighs and front of the calves. This posture requires a lot of flexibility in the knees and extends the knee joints beyond their normal range of motion. HeroÕs Pose takes its name from the posture assumed by Japanese Warriors kneeling before their Emperor when returning from battle.

Half Moon pose is a beautiful balancing posture that increases balance, focus, leg strength and self-esteem. This posture can be easily modified to accomodate any skill level and features in Yoga for Better Sleep and Easy Ground Work Hatha Flow 1 as Seated Half Moon.