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17.12.2013
These four Level 1 sequences (pdf) include foundation poses from the Teacher-in-Training certification including Salamba Sarvangasana (shoulder stand). This basic standing sequence (pdf) include the basic standing poses with restorative supine poses towards the end of the practice.
Want to see more sequences like this or enjoy other articles, news, and inspirational posts? Lie down like shown and modify your asana from time to time (or day to day for example), paying attention to your physical sensations (as always). Again, adjust your position until you can breathe easily and avoid directing the pressure to your lower back.
One of the most difficult things to learn in sitting asanas is the right placement of the pelvis.
You can try the variation with the leg to the diagonal or side (according to your flexibility), if you want to experiment.
This is one last basic yoga asana that will invert blood circulation on your whole body.Just lay down and shift your legs until you reach the position shown.
The information provided here is of high quality and is provided for the aim of your personal knowledge, but as I am not guiding you during the practice I will not be responsible for any improper use of this basic yoga routine. As  a part of a classical Sivananda Yoga class developed by Swami Sivananda and Swami Vishnudevananda, the 12 basic postures, or asanas, should be practiced in a specific order.
Although these postures can be practice by anyone, please do not attempt to practice them unless you have been instructed in a course or in a class by a Sivananda Yoga teacher. Learn more simple and practical techniques for facing both inner and outer obstacles through an understanding of the transformative power of thought. Anche il nostro motore di ricerca è triste quando cerca di riportare in vita immagini che sono state rimosse recentemente. Students are encouraged to stay in the pose according to their capacity; repetitions are recommended over timings, to avoid strain. The sequence include 10 asanas only and is designed to energise the body and calm the mind.
Ask your physician before trying these exercises, especially if you have any special health condition. You can imagine that youa€™re floating on the water of a nice peaceful lake and that you want to sink softly without fear, as you can continue breathinga€¦So, just stay quiet and try to stop moving completely while you continue breathing. If youa€™re really letting your self go down, your arm should fall with all the force of its weight. You will find which the best position for you is; you might find yourself practicing this asana in several ways, or changing from one to another as long as you gain experience. The reason is that most of us donA?t have much flexibility in our spine, especially for extending it backwards.
The idea here is to extend your middle and upper chest, with an emphasis as much on the front of your body as on your back.Check continuously that your shoulders and neck are relaxed and donA?t worry if you cana€™t shift your back a lot.


But, its execution is delicate as its physiological effects can be strong.So, even more than in the asanas above, you must be conscientious about what you are experimenting. Though, it doesna€™t mean that wea€™ll stay passive in it, waiting for something to happena€¦We are never passive during a basic yoga session.
Unlike many people think in the western world, yoga is not a sport or a practice focused on physical activity. Come and join one of our weekly Sivananda Yoga Classes if you are local to Ballina or Byron shires. To clear the mind of negative thoughts and feelings we use concentration and positive thinking exercises. Come and join our 6 week Positive Thinking Course in Lennox Head starting on the 28th of September 2012.
Adjust your position until you feel comfortable and let your whole body be hold by the floor. Another thing is that we commonly have the habitude of shifting shoulders whenever we try to use the upper chest. When you feel like youa€™re doing nothing, youa€™re missing your breath or the consciousness of your position. This means that you shouldna€™t be leaning forwards or backwards, but you should have a feeling of standing in the middle.Relax your upper body, including shoulders, neck and arms.
I believe that those exercises should be guided by a teacher, so I will not describe them here. This misunderstanding is due to the fact that one of the several traditional yoga methods works over the body to reach the control of the mind. Basically, it includes the practice of positions of the body (asanas) and breathing exercises (pranayama).Together, they should build a first step towards a peaceful state of being. What we want here is to let goa€¦Every part of your body should be heavy, soft and still.Once youa€™ve achieved this, just start paying attention to the way you breathe. Until we reach this, it is very possible that our neck will stay tense in these positions, so it will demand special attention.Sit down like shown and look for a feeling of extension all the long behind your leg.
If youa€™re really paying attention to your self, you dona€™t have time to think youa€™re doing nothinga€¦ see the logic?
You can check by doing some little movements of the head like saying no, or yesa€¦Breathe and enjoy the feeling of blood coming to your head. Though, while practicing any position, you can work over concentration by constantly paying attention to your breath.Being conscious of how you breathe is basic yoga anyway. Use your arms and hands to softly help yourself reaching the position, until you are strong enough so that you dona€™t need them.Try to place the weight of your body at the shoulders level, more than over the neck. That leads nowhere according to basic yoga principles.Now, be careful with your knees here. Now, if this is too intense, you might want to rest for a while, descending SLOWLY to the position of the child (number six asana).


The idea is to extend your back, not your neck (the weight of your whole body is too much for your little neck alone).
Adjust until the degree of extension is balanced, breathe and againa€¦ enjoy.Practice from one to ten minutes, alternating legs. If you feel youa€™re too heavy for them, help yourself with your arms and adjust as much as you can, so that the flexion and weight are more on hips than on knees.If this is a difficult position for you, practice for seconds and repeat.
What you could try (if you wish) is to widen breath and slow down its rhythm, as long as this doesna€™t make you feel suffocated.Control of breath should be a harmonious procedure that finds itself along your process of self knowledge and reaching of focus. Is the movement in your trunk located towards your belly or towards your upper chest?Give yourself the time to observe, while you continue to transfer the weight of your body to the ground. So, if your neck hurts badly after this position, it means that you might be situating the weight over it. Try following the recommendation to see if it helps you be more relaxed or to feel more comfortable.
It is not a goal in terms of stamina or endurance and as its manipulation might be delicate for health, you should avoid experiments on your own without a proper guidance. Adjust until your neck and breath are released.Be careful with this position if you suffer from overweight, as your body might make it really difficult to breathe. The idea here (from a physiological perspective) is to bend your HIPS (where the legs begin), extend your legs and invert blood circulation in your upper body. If you donA?t, you may be practicing in an inappropriate moment or place, or you might be struggling with your own expectative.In basic yoga it is very important to make the decision of giving yourself this time of your own, in which you will please and love your self, without hurries. Practice for a few seconds and then repeat, until you start feeling that you can stay longer without hurting yourself. This means that you can achieve the highest levels of pleasure and concentration without exploring the endless possibilities of asanas.I practice basic yoga myself daily (or almost daily, because sometimes I donA?t have the time), for more than ten years now. The daily repetition of the position itself, together with a sincere attitude of just relaxing, will bring the nice feeling sooner or later.Practice this position from one to ten minutes. Though, as I have a lot of related information coming from the dancing techniques, my interpretation of basic yoga might feel oriented from a contemporary dancer perspective.That doesnA?t change a big deal concerning the content provided here, as wea€™re talking about basic yoga (for western people). If youa€™re so pleased to stay ten minutes there, thata€™s fine, but the goal is not to fall asleep (do it only if that IS really what you need and you have the time).Beginners usually practice basic yoga positions from one to four minutes. When you feel more confident, you might start adapting the time spent on each asana to your own needs.




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