Building a Strong Foundation for Your Yoga Practice
Laying the groundwork
Welcome back everyone. To those of you just joining us, greetings and a warm welcome to you. If you haven’t subscribed yet, please take a moment to do so now. We’ve got a lot of exciting things in store. You don’t want to miss out!
Today, we are wrapping up September’s theme : Welcome.
Over the past month, we got familiar with the Root&Rise approach to home yoga, introduced ourselves and overcame mental hurdles holding us back from the yoga practice we desire….and deserve.
Great job everyone!
Let’s dive right into today’s topic…
The Importance of A Solid Foundation
Now that you have committed to showing up for your yoga practice, it’s time to consider your foundation.
Think of your house, it’s unique and different than your parents or your friend’s houses. The shape, size and decor vary, but they all have one thing in common: a sturdy foundation.
Building Your Practice From the Ground Up
Your yoga practice, like your house, requires a strong foundation to stand the test of time.
If you’re new to yoga, focus on these key qualities:
Alignment
Proper alignment sets you up for success as you build strength and flexibility in a safe, sustainable way.
Breath
Your breath is the lifeblood of your practice, use it to stay present in the poses.
Safe Transitions
Most yoga injuries occur in the transitions between poses. Learning how to transition safely is an important step. Don’t skip it!
If you’ve been practicing yoga for a while, check in with your foundation. How is your alignment? Are you mindful of your breath throughout your practice? Have you overlooked safe transitions?
Remember, in your yoga practice, the journey is the destination. There is no finish line. Take your time, play and progress at your own pace. Enjoy the process.
Put it Into Practice
Basic yoga poses are deceptively simple. They seem easy, but once you start layering in alignment, breath and awareness, they are actually quite deep.
This week I’m sharing tutorials for poses and transitions you're likely to encounter in a yoga class.
Explore these tutorials and gradually incorporate what you learn into your practice. Don’t worry if you don’t get it all at once. You’re weaving stability into the fabric of your practice so it can support you for the rest of your life.
Give yourself grace and be patient.
Standing Poses
Mountain pose is the foundation for all standing poses.
Mountain Pose Tutorial | Andrew Mcgonigle
4 Minutes
This tutorial is a straightforward, anatomical guide to mountain pose. Practice along with Andrew’s clear directions to get a feel for alignment in the pose.
Tadasana : Self Study
After you get a feel for the anatomical alignment, explore the following cues on your own.
Tips for Practicing Tadasana
Begin by focusing on your feet - Work your way up the front of the body, to the top of your head and then, work your way down the back of the body, returning to the feet.
Align your breath - Inhale up the front of your body and exhale down the back of your body.
Seated Poses
Even “easy” pose can be complicated if you have tight hips. Try this tutorial to ease into your seat and cultivate flexibility safely.
How to Sit Cross Legged in Sukhasana Easy Pose | Yoga for Beginners | Yoga with Bird
10 Minutes
Bird gives us a nice “Easy Pose” practice to open up hips before sitting and offers modifications with props to make the pose more accessible.
Transitions
As I mentioned earlier, transitions can be tricky. They aren’t broken down as often as individual poses and often lead to injury when done incorrectly. Let’s explore a few in the following tutorials.
How to Vinyasa | Tips & Modification | Black Yogi Nico Marie
7 minutes
“Vinyasa means a series of poses strung together to create a flow”
-Black Yogi Nico Marie
In this tutorial, Nico begins by demonstrating a modified Vinyasa and works her way into a full version. If you are new to Vinyasa, this will help you find your flow.
The Art of Vinyasa Transitions | Natasha Rizopoulos | YogaUOnline
12 Minutes
If you’re ready to go deeper with your vinyasa, the next tutorial is an excellent resource. Natasha gives clear, detailed instructions and plenty of opportunities to feel into the sequences.
The tutorials highlighted today are just a glimpse of the free resources available on YouTube. If there is a specific pose you are curious about, or struggling with, try typing it in to the search bar and see what comes up!
Or, better yet, let’s chat about it in the comments! I’d love to hear what poses you favor, the ones you’d like to know more about and how I can help.
I’ll be back next week with a brand new theme for October! See you then.
I love the different houses analogy and especially the trailer. My favorite pose is cat cow. Synching movement with breath and articulating my spine. I struggle with side balances like half moon or modified half moon, but I do enjoy the wobble.