English Name: Warrior I
Sanskrit Name: Virabhadrasana I
Yoga Level: 1
Benefits: Stretches the shoulder, stomach, groins, chest and lungs, strengthens the arms, muscles in the back, shoulder, thighs, calves and ankles.
How to do it: Start by standing in Tadasana (Mountain Pose). Exhale deeply, step your right foot forward. Raise your arms perpendicular to the floor and parallel to each other. Stretch your fingertips and focus on all of your energy on your arms. Draw the coccyx in and make sure your back is straight. Turn your left foot in at a 45 to 60 degree angle and make sure your right foot is 90 degrees to the right. Align the right heel with the left. Exhale and rotate your torso to the right. Arch your upper torso back slightly. Breathe.
With your left heel firmly anchored to the floor, exhale and bend your right knee over the right ankle so the shin is perpendicular to the floor. Keep your arms strong, lift your ribcage away from the pelvis. Ground down through the back foot. If you can, bring the palms together. Keep your head in a neutral position, gaze forward and look up at your hands. Breathe, smile, enjoy.
Stay in this pose for thirty seconds and work towards holding it for a minute. To come up, inhale, press the back heel firmly into the floor and reach up through the arms, straightening the right knee. Turn the feet forward and release the arms with an exhalation, take a few breaths. Next, turn the feet to the left and repeat for the same length of time. When you’re finished return to Mountain Pose.
English Name: Corpse Pose
Sanskrit Name: Savasana
Yoga Level: 1
Benefits: Savasana is a resting pose but has the ability to relax the body and the mind. It can help relieve stress and mild depression, it can help lower blood pressure, reduce headaches, fatigue and insomnia.
How to do it: Savasana is a difficult pose for many people. It appears that you are just lying down on the mat and having a rest but the corpse pose is much more than that. It’s essential that your body should be placed in a neutral position. First, sit on your mat with your knees bent, feet on the floor and lean back onto your forearms, take your time. Life your pelvis slightly and with your hands, push the back of the pelvis towards the tail bone. Return the pelvis to the floor. Inhale. Slowly extend the right leg and then the left leg, pushing through the heels. Release both of your legs, soften the groin and see that your legs are angled evenly. Soften but don’t flatten the lower back.
If you need to, support the back of the head and neck with a folded blanket. Using your hands, lift the base of the skull away from the back of the neck and release the back of the neck down towards the tail bone. Reach your arms toward the ceiling, perpendicular to the floor. Rock slightly from side to side and broaden the back, ribs and shoulder blades away from the spine. Release the arms to the floor and turn them outwards, stretch them away from the space between the shoulder blades.
Relax. Take some deep breaths and close your eyes. It’s important to be aware in Savasana, soften the root of the tongue, the jaw, the nose, the skin of the forehead, let the eyes sink to the back of the head. Stay in the pose for at least five minutes. To get out of the pose, simply roll gently with an exhalation onto one side. Take two or three breaths before pressing your hands against the floor and lifting your torso, dragging your head slowly after. The head should always come up last.
English Name: Child’s Pose
Sanskrit Name: Balasana
Yoga Level: 1
Benefits: Child’s pose gently stretches the hips, thighs, and ankles. We don’t usually breathe into the back of the torso, so this pose allows you to do just that. Child’s pose calms the brain and helps relieve stress and fatigue, it can also relieve back and neck pain.
How to do it: Sit on your mat, get comfortable. Kneel on your mat, touch your big toes together and sit on your heels. Slowly separate your knees as wide as your mat and exhale. Lay down your torso between your thights. Lengthen your tailbone away from the back of the pelvis, life the base of your skull away from the back of your neck.
Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. You should be able to feel the weight of your shoulders, pull the shoulder blades wide across your back.
Even though Child’s pose/Balasana is a resting pose it still has many benefits and can me nice when followed by any asana. Stay in child’s pose for thirty seconds, or a few minutes if you wish. Beginners should be able to do this pose but if you have a difficulty sitting your heels, you can fold a blanket and place it between your thighs and calves. To come out of the pose, lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.
Yoga Vocabularly: Asana – a posture adopted in performing hatha yoga.
Variation: Extended Child’s Pose – Same pose but with extended arms in front rather than at your side.