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  |  Body and Soul  |  Yoga  |  Yoga 101
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Yoga 101

by Liz Neporent and Gina Allchin
continued from page 2
Below are two popular moves that you're likely to do in a yoga class.
Sample move: the tree pose
  1. Stand on a flat surface and focus on your posture and balance. Slowly lift your right foot from the floor and with the help of your right hand, position the right heel into the groin with your toes pointed downwards.
  2. Energise your left leg and use the sole of your right foot to apply gentle pressure into your inner left thigh.
  3. When you are ready, extend your arms out to the side and then above your head, bringing your hands into a praying position. Maintain an open posture, a relaxed neck and shoulders, keep your abs contracted and breathe steadily.
  4. Balance for a minimum of 30 seconds, then repeat on the opposite leg.
  • Focus: improves physical balance and alignment, aids concentration and strengthens the legs and abdomen.

    Comments: if you find balancing difficult at first, try this same position with your palms in front of your chest and your elbows out to the side. If you lose your balance, return slowly and methodically into the position.

    Sample move: the downward dog

    1. Start on all fours on a mat or a padded surface.
    2. Press your hands down into the floor with your fingers pointing forwards and raise your hips away from your hands, straightening your legs until your body forms an inverted 'v'. Relax your shoulders and let your head hang down between your arms.
    3. Gently press your heels down towards the floor as far as you can. Your legs should be straightened, but don't lock your knees.
    4. Take a few deep breaths and slowly lower yourself into the starting position.

    Focus: stretches and lengthens the calves and hamstrings. Strengthens the arms and the back.



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