(standing forward bend)
Take a chair and some yoga blocks (or large books) and a firm blanket (cotton if possible).
* Place blocks on to the chair seat at mid-thigh height and a neatly folded blanket on top.
* Face the chair seat with the back furthest from you.
* Place your hands on to the top […]
(all limbs supported)
‘Inversions cultivate the yogic mind’
B.K.S. Iyengar
* Fold three blankets neatly and stack them one on top of the other.
(Alternatively, make a lift by placing four blocks together to make a rectangle, one-block depth.
Place a blanket over the top with the blanket flush to one of the long ends and hanging over the other. […]
Equipment: For this session, you will need a yoga mat, three single blankets (un-ribbed / un-fringed or cotton ‘yoga blankets’) or five foam yoga blocks and a single blanket.
Duration: The session will last approximately 1hr 15min (depending on Savasana duration)
NB: Terms ‘in’ and ‘out’ refer to away from or towards the mid line of the […]
(seated forward bend)
* Sit with legs together and extended straight in front of you. (If hamstring muscles are tight and lower back feels compressed then sit on a block or neatly folded blanket.)
* Draw the flesh of the buttocks out and back behind you.
* Place your hands by your hips with the fingers pointing towards […]
* Bring yourself to a standing position with you inner feet and legs together. Toes spread. Balls of the feet wide.
* Make sure your feet are level and that the front section of the inner feet are in contact.
* Stand upright with your arms by your side.
* Keep your head up and chest lifted.
* […]
* Sit on a block or neatly folded blanket
* Place your legs in Dandasana
* Bending your knees bring both legs round to your left hip.
* Tuck your right foot under your left so that the feet form a cross (left toes pointing behind you, left ankle crossed over right arch, right toes pointing left).
* Allow […]
* Sit with legs together and extended straight in front of you. (If hamstring muscles are tight and lower back feels compressed then sit on a block or neatly folded blanket.)
* Draw the flesh of the buttocks out and back behind you.
* Place your hands by your hips with the fingers pointing towards the toes.
* […]
Also known as Child’s pose
* Kneeling sit back on your heels
* Keeping your toes together, but not overlapping, take your knees apart so that the inner thighs are the same distance apart as your outer ribs.
* Keep your sitting bones close to your heels by breathing into calmness and releasing tight body tissue in the […]
* Stand with feet no wider than hip width.
* Bring your hands up your back to form a prayer position, with the little fingers closest to the back and thumbs furthest away.
* Raise them into the upper back in stages with the breath (less grasping more clam). Push the elbow joints towards one another and […]
* Step your feet apart into a wide stride (approx 4 foot/1.2 metres, depending on height).
* Extend your arms away from your chest with palms down.
* Turn your left toes in (towards midline) and right foot and leg out (away from midline).
* Keep evenly balance on the centre of both heel bones.
* Stretch into your […]
* Step your feet apart into a wide stride (approx 4 foot/1.2 metres, depending on height).
* Relax into your breath until you feel a decrease of pressure around the heart and an increase in clarity. (The breath will start to have a settling influence).
*Raise the arms straight above you in line with the side ribs. […]
* Stand with your feet together making sure that they are level with each other and the mid lines of the feet are parallel (to one another).
* Relax into your breath until you feel a decrease of pressure around the heart and an increase in clarity. (The breath will start to have a settling influence).
* […]
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