A comprehensive reference for yoga postures and handy yoga practice guide for yogis of all levels. The easy-to-use design categorises poses by bends, twists and more, so you can go straight to the pose for technique tips that ensure you get the most from every practice.
There are over 50 poses (asanas) highlighted with complete step-by-step illustrated instruction and modifications for all levels of experience and flexibility in a convenient, compact and easy-to-use format.
Grouped in colour-coded sections according to posture (standing, twisting, inversions, etc.) and corresponding to the seven chakras. It includes yoga tips for safety, form and alignment, breathing and meditation, a glossary of yoga terms and lessons in basic anatomy for yoga.
The yoga instruction starts with preparatory poses, moves on to sun salutations, followed by a rigorous Vinyasa flow sequence and finally relaxation and sitting meditation postures. Enjoy!
RRP. £15. Click here to purchase.
Utthita Trikonasana: Triangle Pose
1- From Warrior 11, straighten the front (right) leg on an inhalation. Activate the quadriceps of both legs. Keep hips facing forward.
2- Exhale, relax the shoulders away from ears. On the next inhalation, reach right arm forward. Keep the pelvis stable as you lengthen both sides of your torso.
3- Exhale, place your right hand on your shin or on the floor outside the foot. Press all four corners of your back foot onto the floor.
4- Rotate your torso to the left. Press the left hip bone backward and draw your right sit bone forward. Lift your left arm so its perpendicular to the floor.
5- Keep your neck aligned with your spine and gaze to your left thumb. Hold for 3 -4 breaths.
Urdhva Dhanurasana: Upward Bow
1- Lie on your back with your arms at your side. Knees are bent with feet flat on the floor, heels close to sit bones.
2- Lift arms up, bend your elbows back to place your palms on the floor beside your ears. Fingers point towards your shoulders.
3- Inhale, press your feet into the floor, lift your pelvis. Keep your thighs and feet parallel. Press your hands into the floor and lift onto the crown of your head. Elbows should be no wider than shoulders.
4- Keep pressing hands and feet into the floor and keep lifting your pelvis. On an inhalation, lift your head off the floor and straighten your arms. Let your neck relax and breathe deeply, gazing towards the tip of your nose. Option to come onto your tip toes and extend one leg towards the ceiling. Hold for 3 – 4 breaths.
5- To come out, exhale, bend your arms, tuck your chin in and slowly lower to the floor.
Sirsasana – Supported Headstand
1- Start on your hands and knees. Rest forearms on the floor and interlace fingers to create a triangular base. Elbows are directly under the shoulders. Place crown of your head on the floor, between hands, cupping the back of your head with interlaced fingers.
2- Come onto the balls of your feet as your straighten your legs. Begin to walk your feet forward towards your head. Hips lift up until they are directly over your shoulders.
3- Inhale as your lifts both feet off the floor. Hips and shoulders stay vertically aligned with weight evenly distributed on forearms and the crown of your head. Extend legs upward.
4- Draw shoulder blades back and press through the balls of your feet.
5- Gaze toward the tip of your nose. Hold for 3 – 5 breaths, gradually work towards holding for 5 minutes. Option to bind into Eagle legs. To do this bend your legs bringing your knees forward and slightly bottom back (like you’re sitting in a little chair). Cross one thigh over the other and wrap the leg around the other. Try lifting your knees up toward the ceiling so that the soles of your feet are facing the same direction as your back.