As your skills in Yoga increase your ability to progress will also increase. This will require slowly adding more and more complex postures to your repertoire. Rather than memorising completely different postures, you should begin by adapting postures and then moving through their different variations until you can complete the full pose. The following is a four step guide to the variations of Triang Mukhaikapada Pascimottanasana from beginner level to the full posture.

1. Practice Dandasana regularly. Master this move before you continue with these variations. Dandasana is a fundamental basic Yoga Posture that is the basis for many different Yoga Asanas so it is important you can completely master this posture first. You can find information on how to complete Dandasana in “Three Simple Yoga Postures you cannot Live Without”.

(more…)

Yoga can be used to treat a great many different problems such as headaches, stiff neck and shoulders, stiff hips and even backache. These specially selected Yoga Asanas are designed to be both beginner friendly and alleviate backaches in both the lower and upper back. You should not use these postures if you have severe back problems such as a slipped disc or fracture problems.

With continued practice of these Yoga postures for Backaches your back pain will gradually decrease and can even disappear altogether. These Yoga postures are particularly effective for people suffering from back pains that are as a result of poor posture.

(more…)

If you are a Yoga beginner, these three postures are the very first things you should learn before you try all those complicated twists and inversions. Make sure you are completely comfortable with these three postures and practice them regularly before you start learning anything else.

1. Tadasana  (The Mountain Pose) – Standing Posture.
This is the very first posture to be learnt before you begin Yoga sessions. Although it is a very simple pose it is a difficult one to master thoroughly. This posture requires equilibrium with energies, body and mind. This pose must be completed without postural defects but this will be achieved with time and practice through many Yoga postures.

(more…)

It is important to practice Yoga in a way that makes it as safe and comfortable as possible. Thanks to the work of Iyegnar many beginners worldwide can now achieve Yoga postures where they could not before. Many Yoga posture snow have variations that include the use of tools in order to make them more accessible for people of all levels.  These tools also ensure that as a beginner, you practice your postures in a safe manner and don’t injure yourself. As you become more comfortable with each posture you can start to reduce the amount of tools you use as you will be able to more fully complete an Asana on your own.

• An armchair for support use. A wicker armchair is usually the most commonly used during Yoga as it gives you enough freedom of movement while still providing arm and back support. Armchairs are used as both support and for twists.
• A bandage wrap for around the forehead is often used to protect the forehead in bends. It is also used as a tool for reducing headaches when practicing Yoga to relieve your headache. Wearing a bandage can relive some of the pressure in your head.
• Belts are used to keep your elbows in or to help you catch a hold of your foot in forward bends if you can’t quite reach it on your own.
• A small bench or coffee table is used to arch the back and open the chest. It’s used in many Asanas and their variations.
• Blankets are commonly used throughout Yoga. If you are a beginner, you will need blankets for almost every single Yoga Asana you practice. Blankets are folded up carefully and used as support to ensure your postures are comfortable and easier to complete.
• A wooden block or a brick can be used to support your hand when postures require it to touch the floor and you can’t quite reach.
• Bolsters are typically used in supine postures to support the back and lift the chest.
• A door post can be used in the posture “Supta Padangusthasana” in order to support your raised leg.
• Ledges or window sills are great for holding onto during standing twists to allow your body to turn properly and as much as possible.
• A non-slip mat may be useful if your floor can be slippery. A non-slip mat is particularly useful for standing postures where grip is essential to safety.
• A pole can be used to increase your shoulder movement in postures such as “Uttanasana”.
• A small stool is useful in a few different ways for Yoga Asanas. IT can be used to support the thighs, or to support lifted legs in twists, standing postures or restful poses.
• A wall can be used in place of a ledge to aid in twists but is also very useful as a fundamental part of many inverted postures. They can provide both support and a sense of direction during your Yoga session.

If you are looking to move on with your Yoga and add more postures to your personal regime you should start by building on the three simple postures of Tadasana, Dandasana and Savasana. You can find details of these three postures in “Three Simple Yoga Postures you cannot Live Without” if you are not already familiar with them.

Janusirsasana, other wise known as the head to knee pose, builds on the Dandasana posture which is a basic sitting down Yoga Asana. It requires you to start by sitting in Dandasana with the aid of one or two folded blankets for you to sit on. Once in this position you can bend your right knee to the side and move your heel towards your groin. Ensure the bent leg is perpendicular to your left leg and the heel is just touching your pubis area. Stretch out your left leg and lean forward slightly catching your left foot in your hands. You may need a belt or bandage to help you do this if you can’t reach. Stretch your body up ensuring your back is concave in shape. Then look upwards as you stretch your foot, ensuring your left knee remains straight. Stay in this posture for approximately 20-30 seconds and then switch legs.

(more…)