Practice suggestion - Finding Our Feet

This practice suggestion has been designed to accompany the first session of the Yoga Course for Beginners. View yoga Practice Suggestion - Finding Our Feet as a WORD document.

 

Lie on your back with your legs bent and feet on the floor hip width apart (semi-supine).

Take a big breath in. Let it go with a sigh releasing any tension that you may be holding.

Remember to breathe throughout the practice. We often seem to forget to breathe when we are concentrating. It is best to breathe through the nose but if the nose is blocked please breathe through the mouth.

Bring your attention to your breathing. Notice the qualities of the breath; it’s smoothness… depth… length… sound… any pauses…

Bring the knees to the chest (apanasana). Stay in this position for a few breaths.

Keep the knees to the chest but lower the arms down alongside the body. Open and close the knees 6x; raise the arms, take them overhead then lower them back to your side 6x; do both moves simultaneously (opening knees while taking arms overhead) 6x (urdhva prasrita padottanasana). [To decrease the intensity do single rather than double leg movements.]

Roll onto your side and push up to a sitting position.

Bring the soles of your feet together (baddhakonasana). In this position notice the 3 arches of the feet.

Kneel with the toes tucked under.

Simple standing (tadasana). Have the feet hip width apart and parallel. Bring the weight forwards onto the balls of the feet, widen the hips and drop the heels (without rocking back!). Feel the feet come alive.

Stand on one leg (ekapda) with the raised leg held, knee bent, in front of you. Use a hand on the wall, or something stable, to help you maintain your balance as you work the standing leg as for tadasana.

From the simple standing position step one foot forward. Keep the feet hip width apart and parallel. Place the palms together in front of the chest, bend the front leg and open the back knee (modified virabhadrasana I). The back leg works the same as in the simple standing position.

Sit cross-legged (sukhasana), turn to the right, then to the left and then fold forward. Stay in each position for a few breaths. Alter the crossing of the legs and repeat on the other side.

Lie in the semi-supine position. Bring your attention to your breathing. Notice the qualities of the breath; it’s smoothness… depth… length… sound… any pauses… Be aware of any changes in the breath since the start of the practice.

Stretch out the legs and relax in savasana for a few minutes.

 

This practice suggestion is not intended as instruction. It is given to encourage students to develop a practice. Use it and other practice suggestions given on this website until your practice is established and then leave them behind - when you’ve used the boat to cross the river put it down don’t keep carrying it. If any of the postures listed in this suggestion are contra-indicated for you then please omit or replace them. Likewise, make any modifications that are appropriate for you and your body. If you are unsure about any of the material please consult your teacher. If you have never done yoga please go to a competent teacher who will show you how to perform the postures safely and intelligently.

 

View yoga Practice Suggestion - Finding Our Feet as a WORD document.