It can be challenging to know where to start in your yoga practice when there are over 300 asanas to choose from. Yoga Plus goes back to basics and offers 5 easy poses that will help your body feel rejuvenated and balanced.
DOWNWARD - FACING DOG (Vinyasa)
Photo: Yoga Plus
Step 1:
Place your hands shoulder distance apart on the floor and feed hip width apart. Raise your hips up at a 60 degree angle while planting both hands firmly into the floor. Press your arms until they are straight out and try to keep your heels on the ground. Bend your knees slightly if you feel your hamstrings become tight.
Step 2:
Raise your tailbone up and backwards while trying to straighten your legs. Keep your toes pointing straight ahead. You can start with a slight bend in the knees but over time, as the body becomes more flexible, try to straighten your legs and reach your heels towards the yoga mat. Try to avoid locking your legs, keep a micro-bend for injury prevention.
Step 3:
Keep your sit bones raised towards the ceiling and your gaze towards your navel. Breathe in and out steady for as long as is comfortable.
Four Limbed Staff Pose (Chaturanga Dandasana)
Photo: Fitnessrepublic
Step 1:
Begin in plank pose by stacking your shoulders onto your wrists and with your weight on the balls of your feet. Push backwards through your heels and quadriceps and bring your sternum into line in order to form a taut, straight line from the crown of the head through to the feet.
Step 2:
Spread your fingers apart, with the middle one pointing ahead, and tuck your tailbone under so that the hips, upper body and legs can form a straight line. Breathe out and remain in a straight line as you lower yourself towards the ground.
Step 3:
Hold yourself 4-6 inches above your mat with a 90 degree bend in the elbows, ensuring your shoulders are at the same height as your elbows. Take a deep breath and hold this pose for 1-4 breaths, inhaling when you release.
Child’s Pose (Bala-asana)
Photo: Yoga Plus
Step 1:
Sit on your knees with both feet together and your glutes resting on your heels. Separate your knees to the width of your hips and place your hands on your thighs with palms down. Breathe in deeply before exhaling, and then bring your chest towards your knees.
Step 2:
If possible, rest your forehead on your mat and bring both arms behind you so that they are resting on either side of your feet with palms facing upwards. Take gentle breaths through the nose when holding this pose.
Step 3:
Hold this pose for 1 – 2 minutes, or 4-12 breaths, before returning to your upright kneeling position. Keep your back straight and hands on both thighs. To release, place your hands under your shoulders and slowly breathe yourself into a seated position.
Revolved Chair Pose (Parivrtta Utkatasana)
Photo: Mokshayoga
Step 1:
Stand in Mountain Pose (Tadasana) and breathe out while raising both hands over head, alongside the ears. Breathe out and shift your bodyweight into the heels, bending the knees and shifting hips backwards and down into chair pose (Utkatasana.) Stack your knees over your ankles and pull the thighs back in order to anchor your pelvis down, allowing yourself a deeper twist.
Step 2:
Breathe out and bring hands into a Salutation Seal (Anjali Mudra) in front of the chest. Breathe in to reach up over the crown of your head, pull the thighs further back and down to lengthen the spine. Bring the left elbow to the outside of the right thigh, as low as possible, and press your palms together, ensuring the upper elbow is reaching towards the sky.
Step 3:
Your gaze should be towards the sky, drawing the left thighbone back and rolling the abs, chest, neck and head to the right for a deep stretch. Hold this position for 5 breaths before slowly exhaling and unwinding. Repeat on the opposite side.
Pigeon Pose (Eka Pada Rajakapotasana)
Photo: Yoga Plus
Step 1:
Begin on all fours then bring your right knee up to directly behind the right wrist and your right ankle somewhere in front of the left hip (the more parallel to the front of the mat your right leg is, the deeper the stretch will be.) Slide your left leg back and have your heel pointed towards the ceiling.
Step 2:
Keeping your hips squared, try and lower yourself down as much as possible, using the right buttock as support to keep your hips level. Breathing in, raise your torso up using your fingertips, with your hands shoulder width apart. Bring your navel to your spine and open your chest. As you exhale, walk your hands forward and lower your torso to the mat, placing your forearms and forehead onto it.
Step 3:
Hold this posture for 5 long breaths (or longer if preferred.) On an exhale, release the tension from the right hip. Balance your bodyweight on your legs in order to get out of the pose and push yourself back up using your hands. Raise your hips and return to all fours.
Yoga Plus offers a range of yoga to suit all levels of practice. Whether you are looking to further your practice or simply to embrace the basics once more, you will discover a class to suit your needs.
To celebrate 10 years of Making Life Better in Vietnam, CMG.ASIA, which manages California Fitness and Yoga Centers, Eri International, UFC Gym Vietnam, CaliKids Academy and Yoga Plus, is hosting the Super X Prize, with a total prize value of more than 5 billion VND. This is a way for the corporation to thank all the loyal clients who have invested into their health with us over the past 10 years.
Visit http://www.xprize.vn or contact reception for more information on this exciting event.
Le Tu Anh (Calipso)
To learn more about Yoga Plus Việt Nam please visit:
- District 2 - Ho Chi Minh, Level 3, Thảo Điền Pearl, Number 12 Quốc Hương, Thảo Điền
- Bình Tân - Ho Chi Minh, Level 2, Aeon Mall, Đường 17A, P. Bình Trị Đông B
- Nam Từ Liêm - Hanoi, Handico Building, Level 4, đường Phạm Hùng, Q.Nam Từ Liêm, Hà Nội
Website: http://www.yogaplus.vn/
Facebook: https://www.facebook.com/yogaplusvn
Hotline:
- (08) 7307 5777 (AMY)
- (08) 7303 1999 (TDY)
