““First things first…have fun and enjoy yourself.
This journey is meant to spread kindness, and for that we need to be kind to ourselves too.
Take a moment each day to appreciate who you are and what you are capable of.
Each of us has our own unique gifts that we may one day be able to share with the world.
Let’s have the confidence to follow our dreams!”
~ Victoria ”
A few Basic Tips to get you started. These will apply to whatever you are doing:
Breathe. The breath is essential to our survival, as well as to our efficiency in movement. Especially when things become difficult, keep breathing...don't hold your breath.
Hydrate. Water is the best source of hydration.
Fuel. Food is good, just not too heavy before your practice.
Balance. To help balance, try to look straight ahead to an object that isn't going to move.
Don't lock your joints. To straighten the arm or leg is necessary at times, but never to the point of hyperextension.
It's not a competition. Please remember that you don't have to keep up with anyone else or even your own prior practices. Our bodies know what they need and will encourage us to listen to our limitations.
Let your body guide you. If your body says not to do something, listen to it. Challenging yourself and strong effort are good, but pain and injury are things to avoid. Gradual progression is key.
Pace yourself. You don't have to do it all. It's ok to modify your practice and repeat the simpler movements, until you feel ready to go for the more challenging ones. (And remember, it's ok if it takes a while...weeks, months, even years for some techniques.) But I assure you that it will be worth your patience and effort.
Just enjoy yourself. Regardless of the form of exercise you choose, it should be purposed for healthy movement. Yoga & Tai Chi just happen to be my favorites, because you can really take advantage of the opportunity to feel your way through the movements and understand how your own body works. I'd have to say it's quite fascinating, if you asked me.
Hard work. Hey, anything worth learning, is worth the effort and hard work required to progress. Stay focused and stay your course, and you can be proud of yourself and reap the benefits of your determination.
Practice Tips
for specific postures & series:
Sun Salutations
Sun Salutations. Remember to take this one step at a time. You can build up gradually using the simpler movements, until you feel as though you can handle the more challenging parts.
Lunges
Lunges. Be sure to keep the front knee over the ankle without allowing it to fall inward or outward, and without allowing it to extend forward beyond the toes (close to a 90 degree angle is ideal.) If the rear knee is uncomfortable against the floor, place a folded blanket or towel under the knee.
Down Dog
Down Dog. Hands and feet are at approximately shoulder width. The knees may remain slightly bent for comfort. The heels need not touch the floor, only extending downward through the heels towards the floor.
Warrior 1
Warrior 1. (Hips and shoulders forward facing and stacked over each other.) Keep the front knee over the ankle without allowing it to fall inward or outward, and without allowing it to extend forward beyond the toes. The rear leg is engaged and not collapsing inward, lift the foot's arch and extend all the way down the leg and through to the outer edge of the foot. Arms are extended overhead with palms facing each other.
Warrior 2
Warrior 2. (Hips and shoulders turned open to the side and stacked over each other.) Keep the front knee over the ankle without allowing it to fall inward or outward, and without allowing it to extend forward beyond the toes. The rear leg is engaged and not collapsing inward, lift the foot's arch and extend all the way down the leg and through to the outer edge of the foot. Arms are extended to either side, reaching out over the corresponding foot.
Warrior 3
Warrior 3. (Balancing on one leg.) Supporting leg is straight and engaged, but not locked. The reaching leg is extended straight back, through the heel, toes pointed towards the floor. Hips remain as level as possible, squared towards the floor, and not turning to the side. Arms are extended forward as you lay the torso horizontally, looking down at the floor or gently forward (do not strain the neck).
Lighten it up:
~ arms can reach back alongside the hips for easier balance
~ place the hands on a wall for support
~ leave the hands touching the floor for balance
~ leave the back toes touching the floor for balance
Tree
Tree. Never place your foot on your knee, always above or below the knee joint. For better balance, look at a stationary object straight ahead.
Bridge
Bridge. The core remains engaged so that back is protected. When lifting, the spine peels off the ground, one disc at a time. It returns the same way, in the opposite direction.
Cat and Cow
Cat/Cow. Hands under the shoulders, knees under the hips. As you tuck under into Cat, draw the navel in towards the spine. As you open to Cow, remember to bring the attention of your backbend higher towards the middle and upper back by opening the chest through the arms. Keep the shoulders relaxed down, away from the ears, and the back of the neck remains soft.
Planks
Planks. Hands are under the shoulders while in the extended position. The body remains straight without allowing the back to droop. Remember to brace with the core to protect the back. Firm up around the waist as you draw the navel in and up.
Lighten it up:
~ knees can remain on the floor, keeping the body aligned from knees to shoulders
Corpse
Corpse. An opportunity for total relaxation and natural breathing. Remember to allow your thoughts to come and go. As thoughts come into your mind, simply acknowledge them and let them pass, don’t dwell on the thoughts or force them away.