Archive for the ‘yoga positions for beginners’ Category

Day 78 – Serious Soreness

Wednesday, June 2nd, 2010
Standing Head to Knee Pose 5/12/10

Standing Head to Knee Pose 5/12/10

Next time I think it is a good idea to go for a run for the first time in a year, I might have to think again.  Jesus Christ, I am sore.  SORE!  I hate when people talk about being sore, so I shouldn’t be doing it….but, I am SORE.

Today’s pose is Standing Head to Knee Pose or Dandayamana-Janushirasana, now say that three times fast.  Sorry, maybe I shouldn’t make fun of that.  But I was just saying it slowly in my head and the next thought was, “say that three times fast.”

I’ve progressed in this one quite a bit since my first attempt on 1/8/10, but I am not able to hold it for very long, so I still have a lot of advancement to do and I think I will get there.

Today’s teacher was Maria and I’ve decided why her 60-minute classes don’t go as fast.  She nervously talks the whole time.  By “nervously” I mean that she gives me anxiety with her crescendos towards the end of poses. 

Standing Head to Knee Pose 5/12/10

Standing Head to Knee Pose 5/12/10

I tried to remember an example of what she did today – it was something like, “one of the benefits ofthispostureisthatitreleasestoxins.”  She just doesn’t judge her endings right and ends up having these long sentences before releasing a posture.  I do like her though.  So I am wondering how I can overcome my feelings of uneasiness with the crescendo effect.  Ideas welcome.

Tomorrow is a 90-minute class followed by lots of writing for me!  I am totally far behind!  Don’t tell the people I write for!  Namaste.

What Are Some Great Yoga Positions For Beginners

Sunday, May 30th, 2010

Bikram Yoga is also referred to as Hot Yoga because it is performed for ninety minutes in a room that is heated to one hundred and five degrees Fahrenheit. There are twenty six sequential poses (exercises) that can be done by beginners as well as Yoga practitioners.

The Bikram Yoga instructor will help a beginner know his/her limitations and help them do the Bikram Yoga poses accordingly. The feeling of dizziness and nausea can accompany the routines because it is all done in heat. The suggested apparel should be layered and light so that clothing is bearable in the heated Yoga room.  Whether you’re a beginner or not, it’s wise to exercise on an empty stomach and drink a lot of water. For beginners, it is normal and is appropriate to take a rest when needed. When you are just starting out, it is perfectly normal and acceptable to sit quietly and take a rest if needed.

Beginner Yoga poses are not all easy but some of them are less complicated than others.

Here are the instructions for the Chair Pose, which is one of your awkward postures.

  • Stand with your feet shoulder width apart. Inhale; raise your arms straight out above the shoulders, fingers pointing toward the mirror or wall in front of you.
  • Exhale while bending your knees until the thighs are parallel to the floor. You can bend slightly forward to attain this position.
  • Roll your shoulders back opening your chest, keep you spine long. Hold this pose for thirty to sixty seconds.

There are Bikram Yoga poses that address certain health issues as well weight loss.

Day 55 – Yucky

Wednesday, March 31st, 2010
Wind Removing Pose Right Leg 2/22/10

Wind Removing Pose Right Leg 2/22/10

I wasn’t feeling smokin’ hot this morning in class.  Gas again.  Goddamn gas.  It really has to do with what I ate – I know – SHOCKER.  I take a class on Tuesday nights, so I ended up having some pasta and breadsticks that they had to eat.  Big mistake.  Bad idea.

So my genius ass got out of order on the poses again.  I should have done the wind removing pose (pavanamuktasana) after the tree pose.  Whoops.

Wind Removing Pose 1/8/2010

Wind Removing Pose 1/8/2010

So as we go backwards, here’s me in the wind removing pose – there’s really no reason to show the left leg, as it looks pretty similar, i.e. not pretty.

Not sure on the progress on this one.  My leg that is extended should have a flexed foot – foot flexed up – not pointing out as it is.  I do feel like my knee is getting closer to my shoulder.  The back of my neck, though, is not touching the floor – but I know it can!  I have gotten that far before.

I’m tired.  It’s late.  I’ve gotta get up at 6am.  Namaste.

Free Yoga Positions

Saturday, March 13th, 2010

Free yoga positions will help your body gain the flexibility and durability of a ballet dancer and an athlete. The human body consists of a lot of joints and muscles that we use and over a period of time most of these are left unused and so turn stiff. The modern lifestyle that we have adopted is partly to blame for this. So how does one go about fixing these rigid joints and bring them back in play?

There are basic yoga poses that will help you achieve this and all you would require is a schedule that suits your individual lifestyle. Yoga is not just about one’s toe or bending your body at a particular angle. Yoga positions for beginners should be your ideal choice, until your body becomes supple and flexible enough to accommodate the difficult postures.

Yoga is the best form of exercise to tone your muscles, lubricate joints and gently massage the body. It is the most complete form of caring for your body and it ensures mental stability and health. As a beginner you must not try complex forms of the postures, as you might end up with injuries.

You can take expert guidance on what type of yoga postures that one might practice as a beginner. There are different yoga positions that can be done on different days of the week. There are a number of good websites that will help you plan your yoga exercise routine.

You can decide on the schedule that best suits your lifestyle. The simple and effective body movements of yoga go a long way in helping you live a very healthy and content life.

Bikram Yoga Poses – Round 1

Friday, February 12th, 2010

Alright, here they are.  Me doing all 26 Bikram Yoga Poses on Friday, January 8th.  I have posted them individually in the posts over the last 6 weeks or so, but now you can see them altogether.  By the time this post appears on the WWW, hopefully, I will have lost some weight and advanced quite a bit in some of these poses.  I will, of course, be doing a comparison.

Bikram's Beginning Yoga Class

Bikram's Beginning Yoga Class

Please do not follow my postures below as examples of Bikram yoga postures. If you would like to see the true way that Bikram poses should be done, then I highly recommend you either check out the Bikram’s Beginning Yoga Class Book or buy it online.

It has both excellent photos as well as descriptions of how the poses should be done.  It also suggests alternatives for advanced yoga poses, making them more beginner yoga poses.

Pranayama Series (Standing Deep Breathing)Standing Deep Breathing

Standing Deep Breathing

Standing Deep Breathing

Ardha-Chandrasana (Half Moon Pose with Pada-Hastasana Hands to Feet Post)

This one is a perfect example of me being out of shape.  I also don’t have a mirror, so I didn’t know my hips were so out of line.  Here’s to hoping the next round turns out great.

Half Moon Pose

Half Moon Pose

Half Moon Pose

Half Moon Pose - Other Side

Half Moon Pose

Half Moon Pose - Backwards

Hands to Feet Pose

Hands to Feet Pose

Utkatasana (Awkward Pose)

I’ve had a bad knee for about 6 weeks.  I could go further in these poses in the photos, but I’d rather not jack up my knee more.

Awkward Pose

Awkward Pose

Awkward Pose

Awkward Pose

Awkward Pose

Awkward Pose

Garurasana (Eagle Pose)

This pose has always been a challenging one for me, one that I have never mastered. I never can get my leg wrapped around the other leg and I do practice in night before I go to bed!

Eagle Pose

Eagle Pose

Eagle Pose

Eagle Pose

Dandayamana-Janushirasana (Standing Head to Knee Pose)

Standing Head to Knee Pose

Standing Head to Knee Pose

Standing Head to Knee Pose

Standing Head to Knee Pose

Dandayamana-Dhanurasana (Standing Bow Pulling Pose)

Standing Bow Pulling Pose

Standing Bow Pulling Pose

Standing Bow Pulling Pose

Standing Bow Pulling Pose

Tuladandasana (Balancing Stick Pose)

Balancing Stick Pose

Balancing Stick Pose

Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)

Standing Separate Leg Stretching Pose

Standing Separate Leg Stretching Pose

Standing Separate Leg Stretching Pose

Standing Separate Leg Stretching Pose

Trikanasana (Triangle Pose)

Gotta love  my belly!!

Triangle Pose

Triangle Pose

Triangle Pose

Triangle Pose

Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose)

Standing Separate Leg Head to Knee Pose

Standing Separate Leg Head to Knee Pose

Standing Separate Leg Head to Knee Pose
Standing Separate Leg Head to Knee Pose

Tadasana (Tree Pose)

Tree Pose
Tree Pose

Padangustasana (Toe Stand Pose)

I cannot do this pose.

Savasana (Dead Body Pose)

Didn’t take a photo of this one.

Pavanamuktasana (Wind Removing Pose)

Wind Removing Pose
Wind Removing Pose

Wind Removing Pose
Wind Removing Pose

Sit-Up

Didn’t take a photo of this one either.

Bhujangasana (Cobra Pose)

Cobra Pose

Cobra Pose

Salabhasana (Locust Pose)

Locust Pose
Locust Pose

Locust Pose

Locust Pose

Poorna-Salabhasana (Full Locust Pose)

Locust Pose

Locust Pose

Dhanurasana (Bow Pose)

Bow Pose

Bow Pose

Supta-Vajrasana (Fixed Firm Pose)

Fixed Firm Pose - Getting Into It

Fixed Firm Pose

Fixed Firm Pose

Fixed Firm Pose

Ardha-Kurmasana (Half Tortoise Pose)

Half Tortoise

Half Tortoise

Ustrasana (Camel Pose)

Camel

Camel

Camel

Camel

Sasangasana (Rabbit Pose)

Rabbit

Rabbit

Janushirasana (Head to Knee Pose with Paschimotthanasana Stretching Pose)

Head to Knee Pose

Head to Knee Pose

Head to Knee Pose

Head to Knee Pose

Ardha-Matsyendrasana (Spine Twisting Pose)

Spine Twisting Pose

Spine Twisting Pose

Spine Twisting Pose

Spine Twisting Pose

Kapalbhati in Vajrasana (Blowing in Firm Pose)

Didn’t take a photo of this one either.

Day 28 – Misinterpretation

Friday, February 12th, 2010

Well, I see that my Round 1 of Yoga Postures will be published today.  I had planned to have that scheduled to publish AFTER I had gone through all 26 postures in my blog posts, but it happened before I got through them all.  Oh well.  I will still go through all my postures until I am done and then we will take another set of photos and share with you again.

I had an opportunity to work yesterday while I worked on my writing (I am a blog writer), so it is like getting paid twice, so I didn’t go to Yoga yesterday as I was tied up all day. 

I am still in my sweaty yoga clothes as I type this because I didn’t want to forget to write abut this guy after yoga today.  He is a regular on Monday, Wednesday and Friday, and we usually exchange a few words about the class or whatever.

Well, today I was putting my sticker on the chart for the yoga challenge that the studio is having.  The sticker represents the fact that you came that day.  I think I already told you guys about this, but basically, the idea of the challenge is that for 6 weeks or maybe its 8 weeks, I have no idea – but something over 1 month’s time (probably so the studio is guaranteed at least two month’s pay).  Anyway, you can “sign up” for it by signing your name to the board and then listing how many days/week that you are going to come.  It has to be 2 days/week or more.

So I went to put my sticker on the board (I always tend to do it after class and not before) and he said something like, “Does that make you feel better?” And I replied, “Well, it helps me feel accountable.”  And I couldn’t figure out what he meant about feeling better.

So we exited at the same time, and I said, “Maybe you need to sign up for it, so you can feel accountable.”  And he goes, “Oh no, Yoga isn’t competition.  I’m not going to be involved in a competition.”  In a shocked reply, I stated, “Oh god, no.  I don’t think of it as competition at all.  Well, maybe with myself so that I come at least 4 days a week.”  And he said, “Well, there you go.  4 days a week is too much for me.”

I was pretty dumbfounded on the way home, as I wondered why folks like him (actually I didn’t know that he wasn’t signed up for the competition) didn’t sign up for the challenge.  And that’s what it is called, “Yoga Challenge 2010.”  Not “Yoga Competition 2010.”  It is interesting that he interpreted it that way.  I wasn’t expecting it. 

It really isn’t a competition for me, as I have never looked at the other names on the board or looked at how many times a week they have dedicated to coming.  Now, I guess it is a competition in the sense that if you complete YOUR goal, then you are entered in a drawing for a prize – like $ off of a monthly yoga package or a free yoga mat.  But I DOUBT a lot of people are doing it for that.  My guess is that the studio owner decided to offer that as an incentive to get folks involved, not to compete against one another.

Half Tortoise Pose

Half Tortoise Pose

Today’s pose is the Half Tortoise Pose.  While this is probably one of the easier Bikram yoga postures, I have never come close to mastering it.  My bum is supposed to be on my heels, and while it is on my heels, I am supposed to have my forehead and even nose on the ground.  Also my palms are supposed to be flat and touching one another.  I do not have the strength in my hands or my arms to do that, so instead, they are in a cupped position.  This is probably one of those yoga positions for beginners that I will not master for some time.  How’s that for a little enthusiasm?

Alright, well, I am dying to get in the shower now, so I am outta here.  Namaste.

Day 27 – Bloated

Wednesday, February 10th, 2010

I have been off of birth control for over a year.  I originally got off of it because of holisitic practioner’s recommendations that I do so to get over my Graves disease.  As a result, I am more aware of when my body is bloated and when it is not and let me tell you, it isn’t too much fun!  But it is nice to be more aware of my body.

Fixed Firm Pose

Fixed Firm Pose

Today’s pose is the Fixed Firm Pose.  From the photo, it looks like my belly is huge, almost pregnant in nature.  I assure you that it is huge, but not pregnant in nature.  Because of the looseness of my t-shirt, it looks like my back is flat on the ground.  Although it should be flat on the ground, it is not.  It is arched upwards, hence the appearance of the prego belly.  My knees should be squeezed together and touching the ground.  I haven’t nailed that yet.  And since my knees will not stay on the ground, I have decided that I don’t go this far in this posture right now.  I need to get my knees looser so that they will lie flat on the ground before I can turn it into one of the advanced yoga poses.

Today’s class seemed packed.  I counted.  There were 18 people including me.  It really is strange how some days it is 5-6 people and other days it is 18.  I tell you what, though, as long as I get in the front row, I don’t seem to mind about all the other folks around me.  Again, it goes back to my dad’s paperweight, “If you aren’t the lead dog, the view never changes.”  And that’s the truth – I don’t care to look at other people’s asses and crouches…so all the better if I am in the front row!  And I know that you aren’t supposed to look at that stuff, but I do.  Okay?  I DO!

Namaste!

Day 22 – Pop, Pop, Pop

Tuesday, February 2nd, 2010
Standing Separate Leg Stretching Pose

Standing Separate Leg Stretching Pose

I was in this position (Standing Separate Leg Stretching Pose) today and I hear a “Pop, Pop, Pop”.  It totally freaked me out.  And no, it was not just my joints popping.  It was a MUSCLE.  That has never ever happened to me.  Scared the shit out of me.

So I am not sure what I did, but I took it easy on that muscle for the rest of class.  The pop, pop, pop came from the area that attaches your leg to your bum. 

It is still sore and I really hope it is okay.

I think one of the reasons that it popped is because I ended up going to the 9:00am class today, as I just couldn’t do it at 6:30am this morning.  I didn’t have the energy.  When I feel like I am going to be burning out my adrenal glands, I need to back off, as I fear reoccurance with my thyroid disease…

It is funny about the 9am class is that it is mostly female, whereas the 6:30am is mostly male.  I suppose more women are home during the day and can make a 9am class. 

I did enjoy class at this later time because I felt more flexible and skinnier.  Go figure.  That could have to do with the fact that last week I was on the rag and this week, I am not, so I don’t have that overwhelming bloating.  But, feeling more flexible could have been the reason why I had the pop-pop-pop thing happen.

Wind Removing Pose

Wind Removing Pose

Today’s photo is another step in the Wind Removing Pose of the Bikram yoga postures. 

The idea on this one is to have the back of my neck flat to the ground and my heels should be on my bum!  I’ve got a ways to go with this one.

Tomorrow is Wednesday – cannot believe the week is almost half over and am looking forward to a shorter class!

Day 19 – Cramping

Thursday, January 28th, 2010

Ah, those of you that are innocent and thinking that my muscles were cramping because of yoga, would definitely be wrong. Nope. Got my period yesterday and ever since I went off of birth control (per recommendation of holistic practitioners that I went to for my Graves’ disease suggested I get off birth control to see if there was any improvement in my hormone levels. Sure enough, not more than a year later, my blood work was back to normal and I was taken off my medication), my cramps have returned.

I am happy to deal with the cramps because they feel better than the years of medication, crazy depression, crazy weight gain, crazy cravings will ever feel. If you are a female, then you know how cramps can be. They can make you have diarrhea, feel like you’re going to have it  or just want to fold over and not address the world. I wasn’t sure if I was going to make it through some of the Bikram yoga poses today with that whole thing going on.  It was weird though, class sort of flew by because I think I was really concentrating on my breathing (much like they suggest you do in labor) to avoid the pain going down in my lower gut.

Standing Separate Leg Head to Knee Pose

Standing Separate Leg Head to Knee Pose

Today’s photo is the standing separate leg head to knee pose. This pose, ironically, is great for our thyroid. The funny thing is, when I used to tell yoga people that I used to have a thyroid disease, they will ask me if this pose is good for me. It was not when I was being medicated. It is probably a great pose for people that are hypothyroid (aren’t producing enough thyroid hormone), but it wasn’t for me because I was producing too much). Not sure if that makes sense, but now I feel like this pose helps me to repair my thyroid that has been bruised and battered. In this pose, you are supposed to keep your forehead in constant contact with your knee. And in the final advancement of the pose, you are to keep your hands in prayer position in front of your front extended foot with both knees locked out. My legs aren’t steady enough for me to have my hands in prayer in front of my foot, so I am still working on getting there – but the second photo shows how I am almost there. Just to give you an idea.

Tomorrow is the last day before January is over for Yoga2010!  Cool beans.

Standing Separate Leg Head to Knee Pose
Standing Separate Leg Head to Knee Pose

Day 14 – Poop

Thursday, January 21st, 2010

That’s right.  First time ever in my Yoga practice that I had to poop!  I know it’s not something we typically talk about, but for me it is really nice because I have had problems with constipation on and off in the last few months.

Of course since I have an issue with going to the bathroom in public and because I didn’t want to leave class, I decided to hold it through class and sure enough when I got home, I was ready to go.

I have had this urge to take a dump when I have been running a lot and have even managed to go in my pants a few times before I was able to make it home to the toilet.  However, never ever in Yoga and it was sort of exciting as I thought it was a sign that my digestion was working ok.

Standing Head to Knee

Standing Head to Knee

I had the pleasure of being next to the SMELLY guy again, which means his pants were the ones from yesterday.  It’s my fault this time because I walked in during the first posture (was a little delayed at home this morning).

PHOTO TIME!  Here is another example of a pose that I used to be a lot better at and now I am not.  The first couple of classes that I took I couldn’t even get this far into the pose.  When I first starting taking yoga, I remember them saying that you shouldn’t hold below the ball of your foot unless you can keep the standing straight and solid for 60 seconds. 

Standing Head to Knee

Standing Head to Knee

No doubt my personal training sessions helped out with this one.  Usually my standing leg shakes the whole time from not having enough strength to get through it.  However, literally it only took  me a few classes to be able to hold my leg still and straight for 60 seconds.  It is still a challenge, that’s for sure.  Now in the second photo, you’ll notice I have put my leg out straight.  I am NO WHERE where I need to be in this pose.  My standing leg shouldn’t be bent at all, and my forehead needs to come down to my knee.  That’s all in due time.

Today’s instructor was Cara, not Maria.  I am not sure why that worked out.  I have never had Cara as an instructor but know her from when I exchanged cleaning for yoga a few years ago.  I did not care for her then.  Reminds me of a book I am listening to, Blink, and how we all have a decisive glance that knows in an instant.  I began to doubt my first observations and interactions with Cara because she was such a great instructor today.  But then wondered if those first observations were what they were and she could still be an excellent instructor and decided that was so.

Tomorrow is Friday!!  Which means I only have one more day this week to get up at 6am.  I am a nightowl, so this getting up at 6am is nice because I get a lot done, but I would prefer to sleep!  I hope I get to the point where I enjoy getting up at 6am and do so naturally.