- Root Chakra(Tree Pose) –
This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance.
How to do the Tree Pose —
- Stand tall and straight with arms by the side of your body.
- Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.
- Make sure that your left leg is straight. Find your balance.
- Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-folded position).
- Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
- Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
- With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
- Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.
- Sacred Chakra (Goddess Pose) –
Goddess Pose is considered a base pose as goddess pose variations can be derived from this pose. Goddess Pose helps boost energy in the body.
- From a standing position with the feet 3 feet apart, bend the elbows at shoulder height and turn the palms facing each other. Turn the feet out 45 degrees facing the corners of the room, and as you exhale bend the knees over the toes squatting down.
- Press the hips forward, press the knees back. Drop the shoulders down and back and press the chest toward the front of the room. Keep the arms active, as if they were holding a big ball over your head. Look straight ahead with the chin parallel to the floor.
- Breathe and hold for 3-6 breaths.
- To release: inhale and straighten the legs, reaching the fingertips to the ceiling, then exhale the arms to the sides.
- Heart Chakra (Camel Pose) —
This yoga posture adds flexibility and strength to the body and also helps in improving digestion.
How to do Camel Pose –
- Kneel on the yoga mat and place your hands on the hips.
- Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.
- As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
- Solar Plexus(Warrior Pose) –
This pose strengthens the arms, shoulders, thighs and back muscles, all in one go.
How to do Warrior Pose —
Warrior Pose is one of the most graceful yoga postures and it adds beauty and grace to one’s yoga practice.
straight with your legs wide apart by a distance of
at least 3-4 feet.
your right foot out by 90 degrees and left foot in by
about 15 degrees.
both arms sideways to shoulder height with your
palms facing upwards.
- Checkpoint: Are your arms parallel to the ground?
- Breathing out, bend your right knee.
- Checkpoint: Are your right knee and right ankle forming a straight line? Ensure that your knee does not overshoot the ankle.
- Turn your head and look to your right.
- As you settle down in the yoga posture stretch your arms further.
- Make a gentle effort to push your pelvis down. Hold the yoga posture with the determination of a warrior. Smile like a happy smiling warrior. Keep breathing as you go down.
- Breathing in, come up.
- Breathing out, bring your hands down from the sides.
- Repeat the yoga posture for the left side (turn your left foot out by 90 degrees and turn the right foot in by about 15 degrees)
- Throat Chakra (Supported Shoulder Stand) –
Shoulder stand stretches the shoulders and neck. As an inversion, it sends more blood to your brain. This can help reduce fatigue and may be calming.
- Start with a stack of two folded blankets. Come into Plow Pose with your back and shoulders on the blankets and your head on the floor.
- From Plow Pose, bend your elbows and bring your hands onto your back with your fingertips facing upward. The hands should come about mid-back.
- Keep your elbows shoulder-width apart. Do not allow them to splay out to either side.
- Lift your feet up off the floor toward the ceiling, either one at a time or together, if the abdominals are strong enough.
- Once you raise the legs, don’t turn your head to the side to look around the room, since you can injure your neck. Keep your gaze upward and your neck straight.
- Lift up through the balls of your feet.
- Move your hips toward the front of the room and your feet toward the back of the room to straighten the body. The correct alignment is with the hips over the shoulders and feet over the hips. Ask your teacher or a friend to help you determine if your legs are perpendicular to the floor.
- Stay in the pose for up to 10 breaths.
- To come out, bring your feet back over your head to come through Plow Pose.
- Roll out from Plow slowly.
6. Third Eye (Downward Facing Dog)—
It acts as a transitional pose and can be a resting position.
- Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
- Curl your toes under and push back through your hands to lift your hips and straighten your legs.
- Spread your fingers and ground down from the forearms into the fingertips.
- Outwardly rotate your upper arms to broaden the collarbones.
- Let your head hang and move your shoulder blades away from your ears towards your hips.
- Engage your quadriceps strongly to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
- Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
- Check that the distance between your hands and feet is correct by coming forward to a plank position. The distance between the hands and feet should be the same in these two poses. Do not step the feet toward the hands in down dog in order the get the heels to the floor.
- Exhale and bend your knees to release and come back to your hands and knees.
7 . Crown Chakra (Head Stand) –
Sirsasana, or a yoga headstand, can be an energizing pose.
- Get on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Bring your forearms to the floor, keeping your elbows directly under your shoulders.
- Clasp each hand around the opposite elbow. Adjust as needed to ensure your elbows are the right distance apart.
- Release your hands from your elbows.
- Clasp your hands together on the floor, interlacing your fingers (tuck the bottom pinky into the basket of your hand to avoid squishing it).
- Place the crown of your head on the floor. The very top of your head should be down—neither too far forward nor back. The back of your head will rest at the bases of your thumbs rather than your hands holding your skull.
- Lift your hips and straighten your legs as if you were doing Downward-Facing Dog.
- Carefully walk your feet in toward your head until your hips are as close to over your shoulders as possible.