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Information
STANDING POSTURES
Mountain
(Tadasana)
chin points down
towards the floor
towards the floor
back of neck is long
relaxed shoulders
and arms
and arms
hips and shoulders
face forward
face forward
NOTE
Ensure the body weight is evenly distributed across the soles of both feet. This posture should be practised before and after all standing postures. In Tadasana the body is rooted to the ground and is steady like a mountain.
BENEFITS
• Encourages good posture
• Helps realign and balance the body
• Allows body to become calm
1 Stand with feet together flat on the floor, big toe joints and inner ankle bones slightly touching, toes pointing forward.
2 Hold body in a straight line, facing forward. Relax arms down by sides, palms facing in towards body with fingers gently curled; thumbnails face forward.
3 Pull kneecaps up and lift up leg muscles and bones.
4 Tuck tailbone under.
5 Lift up and open front of body.
6 Relax shoulders down and lengthen back of neck by lowering chin slightly. Rest head evenly at top of spine. Maintain a straight upright posture, hold and breathe normally.
Tree
(Vrksasana)
numbers correspond to instructions here
hips and shoulders are parallel
extended knee stretches out to the side, not forward
arms are straight and upper arms hug ears
extended knee stretches out to the side, not forward
arms are straight and upper arms hug ears
CAUTIONS
• Do not come out of the posture quickly
• Take care if you have ankle or knee problems
• Approach with care if you suffer from vertigo (use a wall as a support behind you)
NOTES
Concentrate on a fixed spot on the floor in front of you to help you balance.
BENEFITS
• Promotes good posture
• Aids concentration
• Improves balance and co-ordination
• Strengthens leg muscles
1 Stand in Mountain (here), basis of the standing poses.
2 Bend right knee up to chest, take right foot and put sole high up against inner left thigh. Aim right heel for the crotch and push heel in towards left thigh, right toes pointing to floor. Right knee extends to side. (Feel stretch in right thigh; hips opening out.)
3 Keep left leg straight, pulling kneecap up (feel left leg strong).
4 Breathe in; raise arms out by sides to shoulder level, palms face up. Breathe out.
5 Breathe in; raise arms, straight, above head and bring palms together. Breathe out.
6 Stretch and extend body upwards from left foot to ...
Table of contents
- Title Page
- Copyright
- Contents
- Introduction
- Hatha Yoga
- Yoga for You
- The Postures
- Warm-ups
- Standing Postures
- Sitting & Kneeling Postures
- Lying-Down Postures
- Backbends
- Twists
- Balancing Postures
- Relaxation
- Yogic Breathing
- Practising At Home
- More About Yoga
- Keep Reading
- Useful Addresses
- Glossary of English/Sanskrit Names
- About the Publisher