Foundations Library
Videos that explore the very foundations of a pose.
Videos that explore the very foundations of a pose.
Set yourself up in Virabhadrasana II, ensure your knee does not go past the front ankle. Anchor the back foot down into the mat, switch on your bandhas and reach your front arm towards the front of the mat, lengthen and reach through the torso as you do so. Gently place the front elbow down on the bent knee without putting weight through it, allow it to float there for balance. Sweep the back arm down and around your front side (just like you're bowling a bowling ball) and reach to the front, palm faces down, roll the top shoulder back and down away from your ear to create space and open through the chest.
Reach through the top arm to create as much length through the top side of the body as possible, really open out here.
You might be wondering why it's important to roll down and around to reach towards the front rather than just lifting the arm up over head. The forward roll allows space to open up in the shoulder joint. Have a little play here to see if you can feel the difference in your reach here between just lifting your arm up and rolling it through.
If it feels good for your neck here you may like to tuck your chin slightly to keep length through the spine and look up towards your underarm.
For a stronger option here you may choose to float both arms forwards, really reach towards the front of the mat and ensure you don’t lose the alignment and length in your torso.
You may also like to have a play with taking the bottom arm down towards the mat, you can either land it on a block or if you have the reach without losing alignment place your hand on the mat.
Utthita Parsvakonasana opens through the side of the body, and creates strength through the legs and core.
Trikonasana builds strength and stability in the legs, expansion and space through the chest, activation of your core and length through the hamstrings and posterior chain of the body.
The challenge of this pose brings about focus and awareness of your body. Connect here, only come to the depth that feels good to you and allows your body to remain aligned, don’t compromise the length through the body in order to get closer to the floor.
Viparita Virabhadrasana - Reverse Warrior opens through the side body and targets the intercostal muscles which are in hard to reach places in between the ribs. So remember here to focus on your reach and length through the side body rather than the depth of your back bend.
Come to Virabhadrasana 1, engage your Mula and Uddiyana bandhas and actively square your hips off to the front of your mat. As you inhale, reach the arms up and shift your weight into the front leg, as you exhale use the glutes to lift the back leg up, dorsiflex the back foot and actively push it out towards the back of your mat.
Check in here that your hips have remained parallel to the ground and actively reach your arms out towards the front of your mat.
Have a play between switching the back leg on and off, notice how an active back leg improves stability and balance.
Variations here are to change the arms, you might like to bring them to a prayer position at Anjali Mudra, hearts centre, or bring them out to your sides into an airplane pose.
Really connect with your breath, balance and activation here, utilise the strength built through the other warrior poses.
Virabhadrasana 2, the second warrior poses. Check your feet here, ensure your feet are aligned, front heel lines up with the centre of the arch of the back foot, hips open out to the long edge of your mat. To make this pose a little more spicy you might like to try to draw the edges of your mat towards each other or push them away, ensure you continue to ground down as you aren’t aiming to actually move your mat.
Virabhadrasana 1, the first of the warrior poses. Key points here are to ensure your feet are hip distance apart, your back foot is facing as close to forward as available to you and your hips square off to the front of your mat. Virabhadrasana 1 is a great pose for connecting with your balance and strengthening throughout the body.
Chaturanga Dandasana Flow - High to low plank flow.
Chaturanga Dandasana itself is a low plank. Practice the gentle option first to build the foundational strength required to maintain form whilst transitioning through the stronger option.
Urdhva Mukha Svanasana - Upwards facing dog.
This backbend opens your heart and lifts your head, ensure you ground down through the hands and the tops of your feet. Open through your chest and ensure your pelvic floor and core are switched on so you don’t collapse through the lower back. Bhujangasana is always a great option to build strength and stability through the lower back without overloading it.
Utkatasana - Chair Pose
Utkatasana is a seemingly straight forward pose but it is a fierce strengthening pose that requires strength and stamina in the body and focus of the breath and mind.
Ardha Uttanasana - Half lift
No matter which variation you choose to practice, keep the spine long, the back flat and the crown of the head reaching towards the front of the mat.
Uttanasana - standing forward fold.
Allow any tension in your back to release, find length in both the spine and the hamstrings. With practice you’ll start to notice your hamstrings lengthen and your ability to slowly reduce the bend in your knees increase.
Tadasana and Urdhva hastasana form the foundation for all standing poses. They may seem like easy poses to complete however they allow you to test your focus, concentration and the play between effort and ease within the body.
Really take the time to connect with your body whilst in tadasana and urdhva hastasana, focus on how your body feels and practice balance and alignment. Try closing down your eyes to really arrive in your body and feel into it.
This video guides you through positioning in Adho Mukha Svanasana - Downward facing dog.
Downward facing dog builds strength throughout the whole body, specifically in the wrists, arms and shoulders. It lengthens through the posterior chain and with enough practice downward facing dog can become an active rest pose.
This video guides you through Bhujangasana - Cobra Pose. It is a beautiful pose which allows you the space to open through the entire upper body and build strength through the back. It is a great foundational pose which through regular practice builds the strength for the safe practice of more complex movements.
This video focuses on the Mula Bandha and the Uddiyana Bandha and how they relate to your physical yoga practice. Practicing with a gentle lock throughout your practice and strengthening it as required helps with stability, strength and balance.
This video guides you through Bidalasana - Cat Cow. Bidalasana can also be known by the names Bitalasana and Marjaryasana. It is often used as a warm up pose as it moves through the spine's range of motion and activates the core and spinal muscles. Feel in to your spine and really listen to your body as you move in a way that feels good for you.
This video guides you into Balasana - Childs pose. There are two variations of Balasana explored and you are guided on the use of props.
Balasana is a resting pose, it is available for you at any time and can facilitate reconnection with breath, body and quieting the mind. It allows the opportunity to let go and surrender, feel your weight and body sink towards the earth.
Welcome and Acknowledgement of Country Video.
Arrive on your mat and connect with your breath, your body and mind. Acknowledge the traditional custodians of the land in which I am filming from and from which you are viewing.