Asana Archives

Warrior 3 (Virabhadrasana 3)
Warrior 3 (Virabhadrasana 3)

Warrior 3 (Virabhadrasana 3)

Warrior 3 (Virabhadrasana 3) Type: Standing balance Level: Intermediate Steps: From high lunge activate the core and on an exhale fold from the hips to lower the torso and arms so that they are at around a 45 degree angle from the floor. Focus on a point on the floor just in front of your mat. On an inhale root down through the front foot and begin to shift the weight forwards, slowly lifting the back foot from the floor. The toes of the back foot point down to the floor and the hips are level. Extend outwards with the [...]

Warrior 3 (Virabhadrasana 3)

Warrior 2 (Virabhadrasana 2)
Warrior 2 (Virabhadrasana 2)

Warrior 2 (Virabhadrasana 2)

Warrior 2 (Virabhadrasana 2) Type: Standing pose Level: Beginner Steps: From mountain pose, take a big step back with your left leg so that your left foot is parallel to the back of the mat. The body faces side-ways on. Bend your front knee and thigh and keep the knee over the ankle to stop it collapsing inwards. Keep the weight in the front heel and big toe and the back foot is pressing from the outer edge. The arms spread wide away from the body Stay in the pose 5-15 breaths. Come out on an inhalation, pressing your back [...]

Warrior 2 (Virabhadrasana 2)

Warrior 1 (Virabhadrasana 1)
Warrior 1 (Virabhadrasana 1)

Warrior 1 (Virabhadrasana 1)

Warrior I (Virabhadrasana I) Type: Standing pose Level: Beginner Steps: From mountain pose, take a big step back with your left leg so that your left foot is pointing to the left about 45 degrees. Feet should remain hip width apart. The body faces the front of the mat. Bend your front knee and thigh, keeping the weight in the front heel and big toe and the back foot is pressing from the outer heel. Square the hips and ensure the knee is directly above the ankle. On an inhalation lift the arms up straight, releasing the shoulders from the [...]

Warrior 1 (Virabhadrasana 1)

Upward Dog (Urdhva Mukha Svanasana)
Upward Dog (Urdhva Mukha Svanasana)

Upward Dog (Urdhva Mukha Svanasana)

Upward Dog (Urdhva Mukha Svanasana) Asana Type: Backbends Level: Intermediate Steps: Take plank pose. Bend arms, lowering pelvis and thighs. Arch the back upwards, keeps arms straight and try to keep the legs straight without knees touching the mat. Only the top of the feet are on the mat. Props & Assistance: It can be difficult to keep the legs off the floor. Before getting into the pose you can position a rolled up blanked below the tops of the thighs so that you can rest on this. Variation: Cobra is a similar pose with legs on the ground. The [...]

Upward Dog (Urdhva Mukha Svanasana)

Downward Dog (Adho Mukha Svanasana)
Downward Dog (Adho Mukha Svanasana)

Downward Dog (Adho Mukha Svanasana)

Downward Dog (Adho Mukha Svanasana) Asana Type: Standing Level: Beginner Steps: Begin on your hands and knees. Spread your fingers wide and press firmly through the palms. Exhale has you tuck your toes and lift your knees of the floor. Press the floor away from you as you lift through your pelvis. Props & Assistance: Stand on the toes if it is difficult to get the heels to the ground. Variation: Options for the arms: Touching the ground in front of you First two fingers hook the big toes Reversed prayer Clasped behind the back and lifting the arms up [...]

Downward Dog (Adho Mukha Svanasana)

Headstand (Salamba Sirsasana)
Headstand (Salamba Sirsasana)

Headstand (Salamba Sirsasana)

Headstand (Salamba Sirsasana) Type: Inversion Level: Advanced Steps: Stand up on your knees and place the hands on the mat. Lower your head on the mat and move your legs closer to your torso. Find your balance before lifting the feet and then gradually lift the feet off the ground, straightening your legs up. Balance on your head with your arms supporting your balance. Props & Assistance: Practice against a wall to help until you are comfortable with the balance. Variation: Hands clasped with forearms around the head Tripod with palms at either side of the head and elbows bent [...]

Headstand (Salamba Sirsasana)

Benefits of Yoga for Runners
Benefits of Yoga for Runners

Benefits of Yoga for Runners

Benefits of Yoga for Runners We are familiar with the many benefits of yoga for the mind and body. Here we look at how this can help with running, particularly how incorporating yoga practice with a training plan for a challenging run such as a marathon can be incredibly effective. Top 6 benefits of yoga for runners: 1. Intention, focus, concentration, practice and patience If you are planning on running a long run such as a marathon, it is important to stay focused on the goal. This will help you keep motivated through training and when things get tough in [...]

Benefits of Yoga for Runners

Crow (Bakasana)
Crow (Bakasana)

Crow (Bakasana)

Crow (Bakasana) Type: Balance Level: Advanced Steps: Squat down and place your palms on the floor. Press your knees against your shoulder bone, pressing closer to your armpits. Move your weight forward to your arms and try to lift the feet from the floor to balance on your hands. Variation: Option to move one leg away from your arm to straighten and raise it out. There are also side variations of this pose - side crow. Props & Assistance: You can start off squatting on a block so that your feet are a few inches off the ground may help [...]

Crow (Bakasana)

How Tree Pose Changed My Life (Vrksasana)
How Tree Pose Changed My Life (Vrksasana)

How Tree Pose Changed My Life (Vrksasana)

How Tree Pose Changed My Life (Vrksasana) The lessons I have learnt through yoga and the journey it is taking me on are undeniably the most magnificent journey ever. It has had it’s fair share of ups and downs, digging deep in to my soul, peeling back the layers, and searching for answers - answers that I have only just realised have always been within, and one yoga asana has taught me the most, it has changed my life. Tree pose – Vrkasana. I met a wonderful yoga teacher in 2015 for a few 1-2-1 yoga classes. At a time when [...]

How Tree Pose Changed My Life (Vrksasana)