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Beginners Pose Chart Welcome to Hot Power Yoga! Of the zillions of yoga poses the ones on this sheet are the most common to the Beginner’s practice. Philosophy: Be happy in your uniqueness! We believe there is no such thing as a single perfect pose. Only what’s right for you. We’re 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 Beginner’s Workshop and you’ll 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. You’ll discover key principles you can apply to almost any pose and receive hands-on adjustments and specific feedback to help you get more out of your poses and practice. Mountain pose Stand 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 space between each vertebrae Shoulders back and down Chin slightly drawn towards throat to lengthen the back of the neck Downward facing dog (downdog) You’ll 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 plank High plank to low plank is the yoga press up or Chaturanga Dandasana. You’ll hear this lots 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 Don’t 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. Planks Beginners Pose Chart www.hotpoweryoga.co.uk

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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.

    Planks

    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

    www.hotpoweryoga.co.uk

    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

    arms raised

    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

    Folding posesWarriors

    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

    Hip Openers