beginners pose chart96bda424cfcc34d9dd1a-0a7f10f87519dba22d2dbc6233a731e5.r41.cf2.… · beginners...
Post on 15-Aug-2018
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Beginners Pose ChartWelcome to Hot Power Yoga! Of the zillions of yoga poses the ones on this sheet are the most common to the Beginners practice.
Philosophy: Be happy in your uniqueness! We believe there is no such thing as a single perfect pose. Only whats right for you. Were all different sizes, shapes and proportions and these factors will all affect what a perfect pose is for you. We encourage you to tune in to your body and discover what works for you.
Rules: There are just 2 rules of HPY practice: If you wobble, smile. If you fall, laugh, pick yourself up and try again.
Finding your yoga mojo: Attend a Beginners Workshop and youll benefit from an interactive session where you can ask questions about your practice, injuries or how to handle various aches and pains in your body. Youll discover key principles you can apply to almost any pose and receive hands-on adjustments and specific feedback to help youget more out of your poses and practice.
Mountain poseStand with strong solid posture, and grow an inch taller
Feet together with weight spread evenly throughout feet
Engage the core and tilt the pelvis forward with the tailbone pointing down
Elongate the spine upwards, creating spacebetween each vertebrae
Shoulders back and down
Chin slightly drawn towards throat to lengthen the back of the neck
Downward facing dog (downdog)Youll learn to love this pose which stretches the hamstrings, back and shoulders
Hands and feet press into the floor Straighten and elongate your spine Tilt sit-bones up to the sky Pull shoulder blades down the back and rotate arms externally Lift heels up and bend your knees if you need to
High plankHigh plank to low plank is the yoga press upor Chaturanga Dandasana. Youll hear thislots in a power yoga practice!
Draw belly button to spine Lengthen spine and neck Pull shoulder blades down the back Contract glutes and internally rotate
legs send heels back Drop knees to the floor if needed
Low plank Draw belly button to spine Lengthen spine and neck Pull shoulder blades down the back Contract glutes and internally rotate
legs send heels back Elbows bent 90 degrees if possible Dont drop too low hover off the ground
Sphinx Roll shoulders back and down Forearms and palms on floor Pull chest forward and up Tailbone pressed down towards floor
Cobra As Sphinx plus Lift chest bone up and forward Press feet flat to floor Legs/thighs engaged Crown of head lifts up
Up dog As Cobra plus Straighten arms and lift torso Hips and legs off the ground Feet press into the floor
Bridge Knees hip width apart Pelvis tilts upwards Draw shoulders back towards each other Heart/chest bone lifts up to ceiling Chin away from chest
Backbends: A series of backbends on the floor. Start low and work up to Up Dog. Great after an ab session.
Beginners Pose Chartwww.hotpoweryoga.co.uk
Beginners Pose Chart
Warrior 1 Front foot straight. Back foot 45 Hips squared forward Tuck pelvis under with tailbone
pointing downwards Front knee stacked over foot (not
infront of it) Lengthen spine
Warrior 2 Front foot points forward. Back foot
parallel to back of mat. Front leg bent with knee pushed
outwards towards little toe Tailbone tucked in/forward Lengthen spine Shoulders relaxed back and down back Arms spread wide apart fingers awake
Reverse warrior As per warrior 2 plus Front knee bent Belly drawn in and tailbone tucked under Dont collapse into hips
Rag doll Feet grounded down Legs straight or bent if hamstrings are tight or pain in lower back Tilt pelvis forward with tailbone pointing down Bend from hips with back elongated and relaxed Neck long and relaxed with head hanging
Gorilla The whole hand goes underneath the foot Elongate and straighten spine. Pull shoulders
back and down back Then straighten legs, keeping back straight (legs
can stay bent if necessary) Spread the shoulder blades as you pull them
down the back Keep chest high and forward
Chair pose Legs together or with a block between
the thighs Bend knees. Heels can be raised off
the floor. Tilt pelvis forward with tailbone pointing
down (avoids arching back) Back elongated Shoulders pulled back and down with
Eagle pose Legs & arms squeeze in to the center line If arms dont wrap around catch elbows
or shoulders Tilt pelvis forward with tailbone pointing
down (avoids arching back) Lift elbows up & roll shoulders back and
down to stretch between shoulder blades
Standing postures: To test your balance, bring focus and build leg strength
Tree pose Engage thigh on standing leg Press heel into thigh or calf (not the knee) Tilt pelvis forward with tailbone pointing down Open hips
Twisted crescent lunge Lengthen spine (inhale) then twist (exhale) Shoulders back and down Use elbow & knee as lever to twist
Twisted chair pose Lengthen spine (inhale) then twist (exhale) Shoulders back and down Use elbow & knee as lever to twist Make sure the knees stay even when you twist
Twists: These poses give you an internal massageand literally wring out your internal organs.
3-legged dog opened out
A great hip opener and side stretch
From down dog raise and extend 1 leg Bend leg and rotate hips to stack them Enjoy the opening in the front of the raised hip
Half pigeon (floor or seated)Desk jockeys beware, this is one pose youll want to runaway from, but it is sooo good!
Hips parallel to the floor Bent leg knee at a right angle (or as far as comfortable) Use blocks for support if required