Then the practice progresses to the 12 Basic Asanas. Unless specified, practice includes holding the pose for several breaths or longer. It may be difficult to do so at first. Unless specified, do not hold your breath in the pose but instead continue full yogic breathing. The benefit of the poses come not from holding your body still in the pose but moving your internal organs through deep breathing.
1. Headstand
Here we will preform a preparatory posture so we can perform full headstand in the future: Headstand Beginner Variation Audio
2. Shoulderstand
With proper form, beginners can perform a full shoulderstand and increase the time the pose is held as their strength progresses: Shoulderstand Audio
3. Plow
We will skip plow for now because extra care must be taken for medical conditions.
4. Fish Pose
Fish Pose is very important as a counterpose to Shoulderstand: Fish Pose Audio
5. Forward Bend
Forward Bend may look easy, but if you focus on the proper technique it can be quite intense: Forward Bend Audio
6. Cobra Pose
The key to Cobra Pose is a curve in the spine rather than simply raising your shoulders: Cobra Pose Audio
7. Locust
As we begin learning locust pose, our legs may only come off the ground several inches, but we will build strength to reach the full pose in the future: Locust Pose Audio
8. Bow Pose
The benefit in Bow Pose is different than it may appear because the lift comes from raising your ankles, pulling the rest of your body with it, rather than pulling your legs with your arms: Bow Pose Audio
9. Half Spinal Twist
Half Spinal Twist will be repeated on both sides; in addition to the muscular and spinal benefit, breathing while in this pose massages internal organs: Half Spinal Twist Audio
10. Crow
We will skip crow for now until we have built up more strength from practicing the other poses.
11. Standing Forward Bend
This pose provides a great stretch on the back of the body from the heels to the lower back: Standing Forward Bend Audio
12. Triangle
Do not attempt to fully bend to the side as the beginner; by keeping your hips aligned with each other, the angle of the bend will be limited but the benefit of the pose will be realized: Triangle Audio
