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Asana

VIrabhadrasana I by Sandra Petra Pintaric
1. From Tadasana, inhale Arms overhead in Parsvatasana.
2. Exhale Jump the legs wide apart in to Utthita Hasta Padasana. Inhale.
3. Exhale turn to the right, simultaneously turn the right leg out 90 degrees to the right and the left foot strongly to the right. 
4. Flex the right knee until the right thigh is parallel to the floor and the right shin is perpendicular. 
5. Extend the back leg and lift the kneecap.
6. When the torso is well lifted and the elbows fully extended, gaze at the joined palms. 
Virabhadrasana II  Photo Credit: Iriartin
1. From Tadasana, Move into Uttitha Hasta Padasana, and then Parsva Hasta Padasana.
2. Keep the center of the torso vertical and the chest lifted.
3. Extend the arms out to the sides at shoulder height. Extend the elbows, wrists and fingers. 
4. Exhale. Bend the right knee. The thigh is parallel to the floor. The knee is in line with the ankle. The shin is perpendicular to the floor.
5. Turn the head to look along the outstretched arm. 
Utthita Trikonasana Model: Lois Steinberg, PhD
Stand in Tadasana Inhale deeply and spread the arms and legs apart about 3 - 3.5 feet. The feet are parallel in Uttitha Hasta Padasana.Turn the entire right leg out 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Parsva Hasta Padasana. The Ankle, Knee and Middle of the Thigh are in line.Exhale, extend the trunk sideways and bring the right palm near the right ankle or hold the shin.Stretch the left arm up, bring it in line with the right shoulder and extend the trunk. Back of the legs, the back of the chest and the hips should be in a line. Gaze at the thumb. Inhale, return to Uttitha Hasta Padasana.
Darlene Bink in Vrksasana
"Standing straight on the left leg, bend the right leg and place the right foot on the root of the left thigh. Stand thus like a tree on the ground. This is called Vrikshasana."- The Gheranda-samhita II.36
Credit: Nikolay Titov
Stand erect with the feet together. The heels and big toes touch each other. Rest the heads of metatarsals on the floor and stretch all the toes flat on the floor. Pull the kneecaps up to lift the thighs up.Draw the Abdomen in. Lift the chest. Distribute the weight evenly on the feet. 

Asana Sequences

Enjoy the benefits of forward bends for calming and cooling the nervous system during the busy hot days of summer. Join us for this sequence on the 5th Annual Day of Yoga on June 22nd or practice this sequence at another time to cool yourself down.
A beginning yoga sequence to begin to work on some of the foundational yoga poses. 
Strong Beginner Standing Pose class in John's Level I Series of Classes. Listen to a sample and Download This Class! 
A strong Introductory Standing Pose Sequence. Listen to a Sample and Download this Class!
A Strong Standing Poses Class for Beginning Iyengar Students. Listen to a Sample and Download This Class!

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