Keeping Healthy Simple

Introduction to Yoga Series

Discover a love of yoga in this six-week series designed for beginners to yoga. Each section introduces yoga poses and breathing to build your strength, flexibility, balance, and confidence. There is also a vinyasa flow that builds with each week’s new poses.

The fine print.

  1. It is recommended to obtain exercise clearance from a physician if there is need to do so. You can take the online PAR-Q (Physical Activity Readiness Quiz) test for an assessment of your need.
  2. Activities, like yoga, involve inherent risks, including risk of personal injury. By engaging with this series, you agree that you are fully aware of the risk and hereby release Keeping Healthy Simple and it’s domain owners from any and all liability, negligence, or other claims arising from, or connected with your participation.

Intro to Yoga Series – Class 1.

Poses include child’s pose, tabletop, cat/cow, forward fold and halfway lift, mountain and extended mountain, step up and step back, plank, modified chaturanga, low cobra, downward facing dog. The vinyasa is Sun Salutation A and you begin to practice ujjayi breath.

Grab your mat, a couple of blocks, a blanket or folded towel for padding, and a strap (or dog leash), and let’s go!

Ujjayi Breath

Learning new poses can be a challenge, leading to shallow, choppy breath. The deep, slow, even, audible breath called Ujjayi is paired with movement. It can help you to stay present and focused, especially when poses become hard to maintain. It will be difficult to find and to maintain at first and you will forget about. This is normal. Just return to it when you notice. How to do ujjayi breath.

Poses

There is Yoga Pose Directory by Yoga Renew. Beginners can check this out to learn the poses. More experienced yogis can also use the Directory to check on their form.

  • Child’s Pose
  • Cat/Cow
  • Forward Fold – Halfway Lift
  • Mountain – Extended Mountain
  • Stepping Back – Stepping Up
  • Plank
  • Lower Down (Beginning Pose for Chaturanga)
  • Down Dog

Flow Sun A with Ujjayi Breath

Time to flow and put it all together!

  • Mountain
  • Extended Mountain – Inhale
  • Forward Fold – Exhale
  • Halfway Lift – Inhale
  • Forward Fold – Exhale
  • Step Right Leg Back – Inhale
  • Down Dog – Exhale
  • Plank – Inhale
  • Chaturanga – Exhale
  • Low Cobra – Inhale
  • Down Dog – Exhale
  • Step Right Leg Up – Inhale
  • Mountain pose – breathe
  • Repeat on left side
  • End in Savasana