5 ways to start a yoga practice.

1. Child’s Pose

This one’s an obvious one, I know.

But because it’s obvious, even more the reason to include it in this list + dive deeper into why yogis & yoga teachers love child’s pose.

Why We Love Balasana:

It promotes a drawing inward action to promote reflection, self-care and comfort.
A lot is accomplished – the hips, chest, side body, and back are all extending and expanding here.
It allows the body & mind to become still, and prepare the self for the practice ahead.

Alignment Tips & Tricks:

Bring big toes together and allow the knees to spread out wide.
Sink the hips back over the heels as the chest lowers towards the ground.
Walk the fingertips towards the front of the mat, creating a lot of space in the side body channels.
Relax the forehead down, allow the chest to surrender open, and the mind to soften.

Yoga Teacher Tips & Tricks:

Use for any class style – especially when students need to ground themselves.
For a restorative class – incorporate a blanket under knees or a bolster under the chest.
For a yin class – prop the elbows onto blocks, bring hands to touch, and thumbs to connect with back of neck. Think of a mild puppy pose, heart opener here.
For low back pain – bring knees together and hands towards the back of the mat.

Why We Love Tadasana:

It requires us to be present and aware, in order to stand up straight.
It promotes a level of trust to rely on the body, with the eyes closed, as we stand rooted and tall.
It instills confidence, bravery and integrity – all within one simple shape.

Alignment Tips & Tricks:

Start from the ground up with this posture – starting at the toes, focusing your energy and breath all the way up to the crown of the head.
Gently activate your quads to lift the kneecaps & stabilise the posture.
Hug your shoulder blades onto the back & expand across your heart.
Guide your chin towards your chest, creating space along the back of the neck.
Close your eyes & breathe.

Yoga Teacher Tips & Tricks:

Use mountain pose to root/ground a loud, excited group of students.
Play off it’s mountain-like qualities to in-still confidence for both the practice ahead & to take off the mat.
Invite students to set an intention, again recognising the mountain-like badass quality that’s exuded here.

…. also know as easy seat, or any comfortable seated position.

Why We Love Sukasana:

It immediately challenges us to “try” and quiet the mind, which rarely happens, but it does set the intention for what’s to come.
Requires just the right amount of activation/stretching for the hips, midsection, and spine.
Promotes a one-pointed focus, bringing the mind into the body.

Alignment Tips & Tricks:

Try either a cross-legged, heel stacking in front of heels, half lotus or full lotus position – whatever is most comfortable + able to be sustained for you!
Root down through your sitting bones & send the energy up through the spine, heart and the crown of the head – think like one unified whole.
If unable to maintain a long spine – sit on a block, bolster or folded blanket to encourage the pelvis tilting forward and the spine lengthening.

Yoga Teacher Tips & Tricks:

Invite everyone to take one 1-3 cleansing breaths – through the nose & out the mouth – then settle into a few minutes of steady breathing.
Remind them to keep the breath active – resulting in the mind growing quite

Why We Love Ardho Mukha Svanasana:

It’s an all over body stretcher + strengthener – instantly creating warmth within the body.
Shifts perspective and gets you out of the head and into the body.

Alignment Tips & Tricks:

Spread the fingers far apart, push down between the pointer & thumb fingers, and send the ground away – this will create length up through the arms, spine and down the backs of the legs.
Roll the upper arms out, creating space in the shoulder/neck area.
Allow the head/neck to relax.
Button the lower ribs down, engaging the core, and stabilizing the lower back.
Intentionally work your heels towards the ground, take your time!

Yoga Teacher Tips & Tricks:

Remind students to make organic movements when first coming into the pose – bicycle the legs, bend the knees, wag the tail, shift from side to side – do what feels good here!
Use this posture to immediately create heat, set a powerful intention, and get the ball rolling!

Supta Baddha Konasana:

Why We Love the Hips:

The hips store mega amounts of tension. Any opportunity to release & stretch them is wonderful for the inner thighs, groin, knees and the lower back.
The hips need love, because we sit all damn day, so again – can’t get enough of gentle, supportive hip openers to start the practice.
The hips are a well-known location for emotional tension too, so by starting in a gentle, vulnerable state, we set the tone for an honest yoga practice (or we can at least try).

Alignment Tips & Tricks:

If bringing the feet in towards the groin is too much, slide the feet further away until you experience awakening + ease.
If experiencing knee or low back pain, create fists with the hands and slide them right beneath your upper thighs/lower butt area – like a prop.
Rest hands atop hips/thighs (like shown), one hand on belly and the other on heart, or overhead – do what feels good.

Yoga Teacher Tips & Tricks:

To make the posture restorative and accessible to the masses – place blocks under each knee to support the pose.
Guide students through rounds of cleansing breaths to settle in & allow the body to open.
Instruct the breath to the hip and inner thigh area to help release the tension and stop gripping.

And that’s a wrap!

Until next time, Jess xoxo.

Jess Smith15 May 2020Comment