Photo by Grant MacDonald
I am writing with the window open and the air feels and smells like Fall. How can summer be over already? New school supplies and clothes have been bought, backpacks are packed, we head out to meet new teachers and see old friends tomorrow.
Although Spring may be the season for new growth, Fall always carries within its crisp air the feeling of new possibilities and a clean slate.
Add some yoga into your life this Fall. Start with these beginner poses. Remember to breath three full breaths through your nose as you allow your body to relax into the stretch.
- Cat – Cow Stretch: A very basic spinal stretch done on all fours.
- Child’s Pose – Balasana: This is a resting pose you can use anytime you get tired.
- Cobra Pose – Bhujangasana: A very basic backbend, Cobra may be done many times in a single yoga class.
- Corpse Pose – Savasana: This resting and rejuvenating pose is done at the end of every yoga class.
- Downward Facing Dog – Adho Mukha Svanasana: Downward facing dog is done many times during most yoga classes. It is a peaceful pose, a resting pose and a great strengthener in its own right.
- Mountain Pose – Tadasana: The foundation of all standing poses.
- Plank Pose: Strengthens the arms and spine. Holding plank is a fantastic core strengthening exercise.
- Standing Forward Bend – Uttanasana: A forward bend reaching for your toes.
- Staff Pose – Dandasana: Dandasana is the basic seated pose from which all the others originate.
If you are thinking of beginning a yoga practice at a studio, it is helpful to know what is expected of you when you get to the studio. This list of yoga etiquette will help ease any fears of the unknown.
- Remove your shoes
- Turn off your cell phone – even a phone on vibrate will make noise in class during savasana.
- Arrive on time – try to arrive 10 minutes early and skip the class if you are running 10 minutes late.
- Don’t skip savasana – the final relaxation is an important (and sometimes the most challenging) part of practice.
Sometimes starting something new can be uncomfortable. Take some deep breaths, fill your stomach as you inhale and allow your stomach to sink upon the exhale. Then take that step into the unfamiliar – see where opening yourself up to possibilities will take you this school year.
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2 comments
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September 3, 2009 at 7:22 pm
Pat
There I was yesterday questioning and contemplating how/whether (do I know enough basics?) and where to start with a yoga class and, the next day, you’ve answered some of those questions right here. Thank you–especially for the helpful video links! The “where” question (how to pick a place) remains, though.
September 6, 2009 at 1:36 am
Aruna
Nice post on the basics – this week in one of my last classes of the year we had a yoga party and each child chose their favorite pose. I was surprised when one of the five year old boys picked Mountain as his favorite!