Asanas/Postures
In my yoga classes and workshops I include movement of as many body parts as possible from the top of our heads to the bottom of our feet, including eyes, mouth, and even the skin of the face. To enjoy good health each part of our bodies and minds must be used or its ability is lessened. Yoga can remind us of needs overlooked in other disciplines.
This list includes a few asanas beginners will not be ready to attempt. It is a reference list of postures practiced or demonstrated during classes. All students are encouraged to try modified versions of each asana introduced by the instructor to gain as much benefit as the body is ready to absorb. Students are most knowledgeable of their own limitations and should always adapt when needed to be safe. If you begin to feel unusual strain or tension, stop where you are and slowly back off to a comfortable stage. DO NOT MOVE QUICKLY. Injuries most often occur from rapid, jerking, or bouncing movements in an attempt to force the body into a position for which it is not ready. Each of us has a unique body that will respond over time to gentle encouragement. You are not in competition with any other student. You are learning to love and care for your own individual body without regard to what other students might be able to do. Rejoice in your own improved breathing, flexibility and peacefulness.
Seated in a Chair or on mat
Laughing Lion
Eye Circles
Head Turns
Shoulder Rolls – Deep Breathing
Standing
Mountain Pose (Centering)
Side Bends
Twists (torso)
Forward Bend
Sun Salutation
Tree Pose (balance)
Warrior I
Pyramid
Warrior II
Extended Side Angle
Triangle
Wide-leg Standing Forward Bend
On the Mat – On the Back
Full Body Stretch
Knee Twists
Leg Twists (with strap)
Bridge
Knees to chest
Knee twists
Leg extensions
Side Plank
On the Mat – Face Down
Modified Cobra (on forearms)
Cobra
Locust (leg lifts)
On the Mat – Kneeling
Table
Cat-Cow
Cat – Balance
Child’s Pose
Downward Facing Dog
On the Mat – Seated
Boat Pose
Staff Pose
Forward Bend (center)
Split Leg Bends
Smiling Twisted Sage
On the Mat – On Back
Total Relaxation Period - Savasana
