Charmed Chatter

The musings of a Personal Trainer/Foodie, en route to adding Yoga Teacher to the mix!

Today marks the first post in my 30 week Primary Asana Series! Basically what "Light on Yoga" by B.K.S. Iyengar says is that it should take a suggested 30 weeks to be able to do this series of postures, in order to begin the next series... But the great thing is that it should only take 15-20 minutes to do these beginning weekly challenges! So you can definitely get started, even on budget time. I plan to do each weekly series of postures 4 times a week in the mornings. You can decide your own path, though!

"Light on Yoga" gives detailed explanations on how to move into and out of these poses, but in the interest of time (and our attention spans) what I am going to do is show the pictures of the postures, and give some directions on variations to suit your capabilities (and mine!) and the time frames to hold the poses. Again, I will stress to listen to and respect your body, and always continue to take deep even breaths, both in and out! I'm just learning here myself... So we will both be being gentle on ourselves! Here we go!

 Week 1 and 2:

1) Tadasana - Mountain Pose

In every yoga class, there are different variations for the poses. In some classes I've been told to stand with feet hip width apart, and palms facing forward. In others it's heels and toes together, palms in. In all cases though, it seems that the consensus is to keep the weight even in both feet, keep the chin parallel with the floor and the stomach pulled in so the spine is straight.
 

Hold this pose for 1 minute.


 2) Vrksasana - Tree Pose
In the book, Iyengar has his hands outstretched over his head, palms pressed against one another, and foot planted directly into the uppermost part of the upper thigh (shown right).

In many of my classes though, you may keep your hands in prayer at heart center, or stretch them up and out like tree branches - which is my favorite way as I'm not quite flexible enough through my shoulders and back to straighten my arms overhead.

As for the foot position, according to my instructors, you may place it anywhere above or below the knee according to your flexibility, but do not put it against the knee. 

Hold this pose on each side for 30 seconds to 1 minute. 

3) Uttita Trikonasana - Triangle Pose
In the book, Iyengar has his hand flat palm down on the floor, and his legs are further apart. Back foot is at a 90 degree angle to the front foot which is straight forward.

As I was doing these poses in the morning (when I'm less flexible) it means that to respect my limits, I kept my palm a little higher up. Sometimes it can lay flat, others not.

You can put your hand anywhere along your leg to where it feels comfortable, and bend as far as you can comfortably. Looking up at your palm is also dependant on how it feels for your neck, you may look straight forward until you feel more limber.


Hold this pose for 30 seconds to one  minute on each side.

4) Virabhadrasana I - Warrior I
Again, in the book Iyengar has his legs further apart, his hips facing directly forward, and his lunge is deeper than my pose is.

Your back foot should be a 45 degree to 90 degree angle to the forward foot which is straight out in front of you. Hips should be squared forward with the both feet pressing down. You will feel the stretch mostly along your back calf. To make this easier, shorten and widen the stance, and look up at the palms only if it is comfortable for the neck.
 
Hold this pose on both sides for 30 seconds to 1 minute.



5) Virabhadrasana II - Warrior II
From Warrior I extend your arms one front and one back, widen your stance, ensure the back foot is at a 90 degree angle to the front and if comfortable look over the front middle finger. Press into the mat with both feet evenly, and ensure both feet are flat on the floor. Adjust your stance to allow this.

Try to tuck in your tailbone and ensure the front knee is directly over the ankle. It has a tendency to fall inwards sometimes. The deeper into the lunge you go, the harder it is to hold, so do so at your own pace.

Hold the pose for 30 seconds to 1 minute on each side.



6) Parsvottanasana - Head to Knee Pose
This pose is an intense stretch. In the book Iyengar has his chest completely flat against his leg, with his nose touching! Which I obviously do not!

You can shorten your stance, clasp your elbows behind your back, or leave them forward (as opposed to the prayer position that mine are in), and only stretch to your comfort zone. Shoulders should be back, try not to round the back.

Hold this position for 30 seconds to one minute on each side as well. 





7) Salamba Sarvangasana - Shoulder Stand                                         There are a lot of ways to get into this pose, and if you can't go all the way in right away that is no problem! Just start with holding the pose where you can.

Start on your back, lift both legs up and slowly work your hands underneath your lower back to hold yourself up. Hold the pose for 30 seconds to 1 minute.

8) Halasana - Plough Pose
From shoulder stand above, let your legs come down to where they sit comfortably - whether that is on the floor or not. If you can stop supporting your lower back you can extend your arms along the floor behind you, or even clasp the palms.

Be mindful of your neck, and keep your head straight.

Hold this pose for 30 seconds to one minute.

9) Savasana - Corpse Pose
Savasana is a resting pose, to let your body rejuvenate and rest after the postures.

Keep your breathing even and easy, while laying on your back with your palms up and feet mat width apart. Try not to move whatsoever, and try not to think about anything in particular. Just be in the present, and rest.





Hold this pose for 2-10 minutes.
(Or longer if you can or want to, it is up to you! They say that this is one of the most difficult poses to master as it means being still for a long period of time!).


Well, that bring us to a close... I hope that you have enjoyed the first part of the 30 Week Primary Series! If you have questions, or comments, I would love to hear them! I'm pretty new to yoga myself, and hungry to learn... Thank you for joining me...

Namaste!

1 comments:

John Milton e Oliver Cromwell utilizzato anche la Bibbia di Ginevra
. " per essere al primo posto la dice lunga , perché tutti sa ] , talento - saggio , theres un sacco di parità . C'è anche nessun monitoraggio statistico o eventuali ulteriori motivi per trascorrere il tempo giocare .

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