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Yoga Postures
Forward Bend
Stretch your hands above your head and bend forward from the waist. Rest your
hands on the floor (or ankles or lower leg if they won’t reach the floor). Flatten and
lengthen the back towards the buttocks. The knees may be slightly bent but the back
should be as straight as possible. Allow the head to be relaxed with the crown
towards the floor. Breathe into the stretch and relax the shoulders and neck on each
out-breath.Hip Stretch
Step forwards by about three feet with the left foot. Keep your front knee at
right angles to the body and flex the hips downward towards the floor. Rest
your hands on your knee, have your elbows out to the sides and the shoulders
back. Relax further into the posture on each out-breathe. Remember to keep
the elbows and shoulders relaxed and the neck and back straight. Repeat with
the right leg back.Warrior Pose
Step forwards by about four feet with the left foot. Keep your front knee at right
angles to the body and flex the hips downward towards the floor so that the back
knee rests on the floor. Link the thumbs and stretch your arms above the head.
Keep the shoulders back and remember to keep them relaxed. Relax further into
the posture on each out-breathe. Repeat with the right leg back.Triangle Pose
Have the feet three to four feet apart. Turn the right foot outwards by 90
degrees and the other leg by 45 degrees. Keep facing forwards and bend from
the waist side-wards towards the right side - do not lean forward. Place the right
hand on the floor or hold the ankle and stretch the left arm towards the ceiling.
Turn the neck to look towards the left hand. Repeat on other side of body.K nee Triangle Pose
Have the feet about four feet apart. Turn the foot of the leg you are bending
outwards by 90 degrees and the back foot by 15 degrees. Bend the right knee
and rest the right hand on the ground (or have your elbow on the knee) - do
not bend forwards. Stretch the top arm upwards and look towards the top
hand. Repeat ot the other side of the body.Knee Pulls
Bend one leg and grasp with both hands - pull
towards the body. Repeat several times with
alternating legs. You can now pull on both
knees together while relaxing the buttocks
towards the floor.Half Shoulder Stand
Lie on your back and gently raise your hips off the floor and raise your
legs. Support your waist by placing your hands on your hips. Keep the
elbows close in to the body. Hold this position for one minute. Keep the
shoulders relaxed and breathe through the nose in a relaxed fashion. If
this is comfortable you can now attempt the full Shoulder Stand.