Everybody that started yoga at some point remembers the constant looking up from your down-dog to see what the yoga teachers has in store for you now. One pose after the other follows and they tell you to focus on your breathing, while doing the poses is enough of a challenge. How do you combine the two, how do you keep on focusing on the one if your mind is completely occupied with the other? And that question is exactly what yoga is about: being able to focus the mind, being able to be present, by focusing on your breath, while your body is moving from one pose in the other.
Imagine that it is a reflection of your real-life, we are constantly distracted by our phone, our colleagues, what happens outside, the doorbell ringing, the mess you made in your house, etc. When we learn to focus, to be fully with the work we are doing, the presentation we make / give, the conversation we are having, you will see the quality of your work and life will change. Conversations get more interesting, the connection with that person intensifies, the presentation went better, the work is done quicker and the plus is that by the end of it all you have more energy left.
The longer you do yoga the more you will also realise that there are a few basic poses, which will convert into more difficult variations. When you begin the trick is to not want too much too soon, to hold back a little, focus on really understanding the basic poses AND know how to connect your breathing to these poses and sequences.
The following sequence is set up so you can practice the basic postures, to understand how they physically feel in your body and to be able to breath well with each pose. That way you will have more attention for your breath and posture when your teacher uses these basic poses in your next class. In this way your practice with the teacher will become even more beneficial for yourself.
The poses you can perform in the order of the pictures, but you can also do them separately. If you do all poses, you will also do all elements we practice in yoga, forward bend, backward bend, twist, standing poses, seated poses and balance. The sequence will take you 5 tot 10 minutes.
It is advisable to start the practice with 5 minutes of meditation, to calm the mind and be focused during the practice. End the practice with a Savasana pose (corpse pose) for a minimum of 10 breaths.
Some basis rules when you perform the poses:
- Make long, deep and controlled breathes through your nose. Focus on your breath going in and out while being in a posture. Try to make your exhale slightly longer then your inhale.
- Let your breath initiate a movement. Inhale is a movement upwards, exhale is a movement downwards or a twist.
- Work both sides of your body. Do every posture on the right side and then switch to the left.
- While you’re in a standing pose always check your front knee. When it is bent, it makes a 90-degree angle with your ankle; however, it should never go over your ankle.
- There is NO pose in yoga where we have our shoulders close to our ears. So when you are settled in a pose, always pay attention to your shoulders. Roll them backwards and down.
If you have doubts about the poses, below you can find the basic ideas and adjustments per picture.
Picture 1: Balasana
Child’s pose. Sit on your heels. Take both your arms up. Bring your hands in front of you on the mat. Rest your forehead on the mat. Breathe deeply into your belly. Let your body come to a rest.
Picture 2: Urdhva Mukha Savanasana
Upward facing dog pose. Lay down on your belly. Place your hands next to your chest, fingers facing forward. On an inhale, push yourself half way. Then straighten the legs, the knees come of the mat. Next inhale, straighten your arms. Shoulders are straight over your wrists. Look forward or up.
Picture 3: Uttanasana
Standing forward bend pose. Hang forward, have your knees slightly bent or straight (your own preference) while holding your elbows. Feel how, due to your head hanging down, the vertebras in your neck are getting some space. Stay in this pose for at least 5 cycles of inhales and exhales.
Picture 4: Adho Mukha Svanasana
Downward facing dog: Come onto the mat on your hands and knees. Knees are 90 degrees with your hips, hands straight under your shoulders. Tuck your toes under and on an exhale lift your knees away from the floor. Keep them slightly bent. Stretch one knee, bend the other. Switch several times. Bend both needs slightly and push your sit-bones up in the air, while you push yourself away from your hands. On an exhale push your heels towards the mat. Stay for a minimum of three breaths.
Picture 5: Virabhadrasana I
Warrior 1 pose. Come to the front of your mat, standing. Step backwards with one leg. Knee is 90 degree over your ankle, hips point forward, arms are up, shoulders are down.
Picture 6: Virabhadrasana II
Warrior 2 pose. Turn your back foot to a 45-degree angle. Open your hips towards the side. Roll your shoulders down and back. Look over your front hand. Stay for at least 3 cycles of breath.
Picture 7: Vrksasana
Tree pose. Put all the weight on one leg. Place the other one in your thigh or on your lower leg. Never on the knee!! Focus on a point in front of you and don’t let it go. Stand up tall. Hands in prayer in front of your chest. Inhale, next exhale bring your arms up, lower your shoulders, palms are facing each other. Minimum of 5 cycles of breath.
Picture 8: Paschimottanasana
Seated forward bend pose. Sit on the mat. Bring both legs forward. Pull your toes towards you. Inhale bring your arms up and straighten your spine, push your chest forward. Exhale come to a 45 degree angle. Grab where you can, knee, calf muscles, ankles, toes. Inhale straighten your spine again and exhale come forward as far as you can with your back straight. Look towards your knee.
Picture 9: Setu Bandha Sarvangasana
Bridge pose. Lay down on your back, knees are up, feet are hip distance apart. Measure the positioning of your legs by bringing your arms next to your body; the tip of your middle finger needs to just barely touch your heel. Then interlace your fingers behind your back. Push your hips up as far as you can, roll your shoulders together. Breathe into your chest.