The Yoga Zone - Beginning to Intermediate Session
by Cheryl Yale-Bruedigam CYT-250
Namaste. This month we're bringing you our
favorite beginning to intermediate level yoga session.
This is an easy-to-build on fifteen minute quick
practice to start. As you progress, add longer,
deeper breaths to hold your pose or asana for longer
duration. In the meantime start with these and you will
be on your way to an easy but strengthening and calming
yoga practice. Fifteen minutes a day is better
than an hour or two a week. What are you waiting
for?
Savasana (Corpse Pose) Relaxation
Watch the video
Begin by lying down,
palms turned upward, feet relaxed and falling open.
Completely relaxed. Relax the feet, the calves, the
thighs, the buttocks. Relax the lower back by pushing it
to the floor, then releasing. Relax he shoulders by
pulling them down away from the neck. Relax your chest,
abdomen, diaphragm, face, eyes, eyelids, mouh, let the
mouth fall slightly open. Now just lie in relaxation.
Clear the mind of thoughts. Breathe normally.
Place hands on lower
stomach (diaphragm area) breathing in and out. Notice
how the body feels, notice the breath. Do this for four
or more breaths. In and out.
Move the hands to the rib cage area. Repeat. Feel the
breath.
Move the hands to the upper chest, repeat. Feel the
breath.
Relax.
Warm Ups
Watch the video
Next as a warm up, raise
the right knee toward the chest clasping hands around it
and pull toward forehead breathing in as the leg comes
up.. Hold for four breaths. Breath in and out through
the nose, exhaling as the leg is gently released.
Release and repeat with left leg. Repeat for four
breaths, release and repeat with both legs. Lower legs
gently to floor. Relax.
To sit up, raise knees
and clasp tops of feet and roll up into a cross-legged
position (Lotus Pose or Indian style)
 Pose of
the Hero
Watch the video
Lower your forehead to
the floor without the arms. Forehead to floor, sitting
on knees, arms outstretched in front of you. Slightly
lift the buttocks off of the legs, stretching , reaching
the arms as far as possible, breathing in as you lift
and stretch, exhaling as you release with buttocks to
legs. Repeat four or more times.
Pose of a child
Watch the video
Lie flat face down on
floor, arms in, hands on floor close to upper rib cage.
Breath in and raise upper body up (do not push up with
arms, use your back muscles) into the cobra position.
Hold eyes focused straight ahead. Exhale and gently
lower chest and forehead to floor one vertebrae at a
time. Repeat for a total of four or more times.
Return to an upright position sitting on knees.
 Forward
Hanging Bend
Standing, breath in,
lowering forehead slowly, one vertebra at a time, to
knees, clasping calves with hands and pull forehead to
knees with knees slightly bent. Exhale. Release arms,
staying in bend, hang loosely. Hold for at least four
breaths with knees slightly bent, bending a little
further down with each breath. Begin to raise up one
vertebrae at a time un-curling as you rise until in a
standing position.
Shoulder Rolls
Stand as straight as
possible. Feet almost together. Neck stretched upward,
looking straight ahead. Bring hands up near underarm, as
you breathe in. Rolling shoulders back, around and down
with arms coming down to side as you exhale. Repeat in
reverse direction. Repeat entire sequence at least four
times.
Pose of the Mountain
Come back into the straight standing position and
remain for at least four breaths, eyes straight ahead,
body tall and stretched. Imagine a rope pulling
your head straight up, straightening your body as well.
Chair Pose
From the standing
position, raise arms straight overhead as you inhale and
lower knees into a pretend sitting position as f sitting
in a chair. Hold for at least four breaths.
Alternate pose: You may
straighten up on the exhale and return to the sitting
position on the inhale if this pose is difficult to
hold.
Triangle Pose
Return to the standing
position. Spread feet apart about 2 ½ feet apart. Raise
arms out to sides pointing in the same direction as your
feet. Turn left foot to an angle in line with your toes.
Inhale and twist down placing left hand just below left
knee, raising right arm straight in the air, turning
head to look up to right finger-tips as you are
exhaling. Hold for at least four breaths moving left
hand a little further down left leg with each breath.
Slowly return to standing position with feet remaining
spread and arms spread outward. Roll shoulders back and
repeat for right side.
Warrior Pose
Remain in same standing
position as for Triangle. Turn left foot to angle, turn
head to left. Inhale and bend left leg to right angle,
looking straight down to finger tip of middle finger as
you exhale. Hold for at least four breaths. Do not
over-extend the knee past alignment with the ankle.
Alternate pose: Come back
up on the exhalation and go back into the pose on the
inhalation.
Repeat for right side.
Return to normal standing position (pose of the
mountain).
 Pose of
the Dancer
From pose of the
mountain, raise left hand in air, reach right hand
behind you and clasp right foot with toes pointing
upward. Balance and hold for at least four breaths.
Gently release to a standing position then repeat for
the other side.
Seated Twist
Sit upright on floor.
Bend knees, feet flat on floor. Cross right leg over
left. Turn torso to the right, placing left arm in front
of legs. Turn head as far to right as possible with
right arm behind you for support. Hold for four breaths.
Repeat for other side.
Laying Twist
Lie flat on floor. Arms
outstretched on either side. Bend knees. Cross right leg
over left. Drop both legs while crossed to the left side
onto the floor, twist head to far right. Gaze to ends of
right fingertips. Hold for at least four breaths going
deeper into the pose with each breath. Repeat for other
side.
Return to Savasana
(Corpse Pose) for relaxation. Begin by lying down, palms
turned upward, feet relaxed and falling open. Completely
relaxed. Relax the feet, the calves, the thighs, the
buttocks. Relax the lower back by pushing it to the
floor, then releasing. Relax the shoulders by pulling
them down away from the neck. Relax your chest, abdomen,
diaphragm, face, eyes, eyelids, mouth, let the mouth
fall slightly open. Now just lie in relaxation. Clear
the mind of thoughts. Breathe normally. Stay in Savasana
for at least a few minutes or try ten or more.
When ready to rise, roll
onto side and lie in the fetal position with eyes open
to come to. Come up to a seated position when ready.
Legs crossed lotus or Indian style. Palms open in lap
overlapping or fingers in the Om position. Meditate on
whatever you like, health, wealth. joy, etc, for an
additional ten minutes if desired. Send the healing
energy that you have raised to someone who needs it.
Hands together in prayer position, head bowed, Namaste
(I honor you) to the universe, your spirit, your
ancestors, etc.
*Do not push or
over-exert yourself. If you cannot complete a pose
in the beginning, just keep working at it from where you
are at and you will eventually be able to achieve the
pose.
As with any health
program, check with your physician prior to beginning
your routine.
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