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Basic Postures
By Su
 1  2  3  4
Bitilasana_CowPose_150 HP_209_Tadasana_150.jpg
Easy Pose
Cow Pose
Cat Pose
Mountain Pose

Begin in a seated meditative pose. Unattach mind to thoughts. Breathe in and out of nose, slow, smooth, steady, even breathing. Sit for five, ten minutes or longer. Calm the mind, body, spirit. What is your greatest desire? What do you hope for the most? Remember the past does not equal the future (ref: Tony Robbins). Come to All Fours position. Hands flat, fingers wide, under shoulders. Knees under hips. On inhale, lift chin without crunching back of neck. Turn tail up. Feel a stretch across the skin of neck and abdomen. Open the heart. Extend the spine. Good for warming up and exercising spine. On an exhale, pull navel into spine, rounding the back (aka flexing the spine), tuck the chin and tail. Repeat Cow pose (inhale) and Cat pose (exhale) several times. Move with the breathe. Stand tall in Mountain Pose. Root through the feet. Keep strong legs. Pull in abdomen and hug rib cage. Shoulders pressed back and down away from ears, keep neck long. Press the crown of the head to the sky. Stand tall and confident but not proud, keep humble. Hold for several breaths.
*The exercise instructions and advice presented on this site are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants and distributors of YogaJournal.com and the Sequence Builder disclaim any liability for loss or injury in connection with the exercises created or shown, or the instruction and advice created or expressed herein.

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