yoga for free
If you’re new to yoga, and especially if you’re curious about how it feels to move and stretch through a selction of postures, this page is for you. The postures here are just a few of those regarded as suitable for beginners, and over time I will add more. I suggest you first read the brief notes, then watch the video with the commentary, paying attention to the way Suzi moves. Then roll out your mat, set up in the starting position, and try the posture on your own with the commentary to guide you. (If you don’t have a mat, any firm level surface will do). Relax. Focus. Enjoy.
Please note: these are basic postures suitable for beginners. If you have any doubts about your ability to do them, or suffer from a medical condition that may be compromised by exercise, you should consult your doctor before trying them.
Thanks to Suzi for moving so well. Shot on location at Barnett Hill.
Cat-Cow stretch
This is an excellent warm-up stretch, mobilising the spine, and building back and abdominal strength.
Start on hands and knees, with wrists under your shoulders, and knees under your hips.
Try to imagine your neck as an extension of your spine on a straight line running from the crown of your head to your tailbone.
Bend with flowing movement, breathing easily.
Downward-facing Dog Adho Mukha Svasana
For many people, this is the first yoga posture (asana) they learn, and often forms the basis of sequences, especially in Astanga practice.
It is an energising posture, and stretches and strengthens the whole body.
Hold for as long as it feels comfortable. To hold for longer in a resting posture, engage the quadriceps (upper thighs) to relieve the tension on your arms.
Tree Pose Vrksasana
An easy balance pose that builds leg strength and teaches focus/attention.
Start by standing upright in Tadasana (Mountain pose). To concentrate your focus, fix your gaze on a stationary spot or object at eye-level.
Breathe freely, move slowly in and out of the posture, and balance on each leg for the same length of time.
Triangle Trikonasana
A wide standing bend that stretches groin, hamstrings and hips, opens the shoulders, and builds strength in the legs.
Try to keep the front leg straight, and avoid twisting in the hips.
Hold the posture to left and right for the same length of time.
Warrior I Virabhadrasana I
A wide standing posture that strengthens the legs and opens chest and shoulders.
When bending the front leg, move the knee down the centre-line of your foot. Avoid over-loading the knee, keeping a 90-degree angle at the ankle.
Open the hips, keeping them facing front. Reach firmly through the shoulders.
Keep your gaze steady and breathe freely.
Work through the posture twice, with each leg forward for the same length of time.
Given the difficulty of demonstrating yogic breathing here, the best I can do is suggest that you follow these basic guidelines.
Before you attempt a posture, relax.
Sit in a comfortable cross-legged position, bring a little tension to your lower back, open your chest, and feel the base of your spine (tailbone) beneath you. Relax your shoulders.
Breathing through your nose, inhale slowly and evenly, drawing the breath up from your abdomen to the top of your chest. Pause briefly, and exhale (again through the nose), giving a little squeeze of the lower abdominal muscles to empty your lungs.
Repeat several times.
During the postures, try breathing slowly and evenly, paying attention to each breath.
How to start
Warm up with the cat-cow stretch, repeating 3-5 times.
You should hold the other postures for as long as you feel comfortable, perhaps starting at three breaths.
Over time try increasing the time you hold a posture to 10 slow breaths.
A note on breathing
Many teachers (myself included) regard breathing as the starting point in yoga, and an essential part of any routine.
There are many advanced forms of yogic breathing (pranayama) designed to relax and focus attention, and it’s generally advisable to learn them from a teacher.