When we explore the layers of the wisdom that comprise the yoga poses we hold, breathe and release, we start to discover symbolism and meaning in every movement. If you’ve ever been to a yoga class, your instructor has most likely guided you into poses such as Warrior II (or in Sanskrit Virabhadrasana II). The Sanskrit words vira means “hero”, bhadra means “friend”, and asana meaning “seat or posture”. Not only does this pose offer many amazing benefits, there’s also an interesting story behind the pose.
According to Hindi mythology, Virabhadra, was a fierce warrior who was at the command of Shiva. In the myth, a powerful priest named Daksha refused to accept Shiva, even when Shiva and Sati (Daksha’s youngest daughter) were married. This dislike between Sati’s father and Shiva upset her so greatly that she killed herself. Upset by his wife’s death, myth says that Shiva created the fiercest warrior from a bead of sweat on his forehead. This warrior’s name was Virabhadra, and Shiva set him out to destroy those who had caused the death of his beloved Sati.
This mythical story shows our human responses to emotions. We often overlook emotions like anger, jealousy, and bitterness in spiritual pursuits like yoga. Being a yogi isn’t about being blissful or “Zen” every single day. Practicing yoga means being able to deal with life’s ups and downs. Along with the extraordinary range of emotions we exhibit, we also have the capacity for reflection. So when our life battles seem beyond our control, we possess the most important tools of the “spiritual warrior”, compassion and forgiveness.
Caution: Do not practice Warrior II if you have hip, knee, or shoulder injury, or if you are experiencing diarrhea or high blood pressure. Those with neck injuries should not turn their head to face the front hand (modify the pose as seen in the picture). Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.
Revolved Side Angle pose or Parivritta Parsvakonasana comes from the Sanskrit word, Parivritta meaning to turn around, Parsva meaning side and asana meaning pose. Parivritta Parsvakonasana is a side angle twist pose that has many variations. One of the classic variations for Revolved Side Angle Pose is to practice this pose with Anjali Mudra(hands in prayer position near your sternum).
All twisting asanas stimulate detoxification, improve blood circulation and rejuvenate the spine. When you twist your torso you compress your internal organs, cutting off all blood supply. When you release the twist you allow fresh blood to flow to your internal organs. This process cleanses your organs and improves their ability to function.
How to perform Revolved Side Angle Pose
Begin standing in Mountain Pose (Tadasana) with your feet hip-distance apart and your arms at your sides. Breathe deeply and evenly, calming your mind and focusing on the present moment.
Turn to the right and step your feet wide apart, about 4 to 5 feet. Turn your left foot out 90 degrees. Align your front heel with the arch of your back foot. Your pelvis and torso should face the same direction as your toes.
Parivrtta Parsvakonasana is a powerful pose that can shift your yoga practice to a deeper level. It will build focus, detoxify your organs, and develop inner and outer strength. When practicing this pose, remember that the "goal" is not to achieve the full expression the pose, but to be aware of the pose you are currently in; staying focused in the present moment.
In yoga, the word inversion is used to describe any asana (pose) where the head is below the heart. Most of us think of headstand, handstand or one of these more advanced asanas when we hear “inversions,” but there are many approachable inversions that can be practiced even for a beginner.
There are numerous benefits to inversions: bringing the head below the heart reverses blood flow and improves circulation, builds core strength and confidence, promotes diaphragmatic breathing, stimulates the lymphatic system, and soothes the nervous system. Seniors especially can benefit from inversion poses, but everyone can enjoy improved circulation, reduced foot and leg swelling and of course, rush of oxygen to the brain by including regular inversions in their yoga practice.
While you can practice inverted yoga poses at any time during the day, practicing them early in the morning will help keep you energized and refreshed throughout the day. All inverted yoga poses for beginners can act as elixirs of life, provided they are practiced regularly (and safely). Remember, yoga is a lifelong journey. You don’t need to practice any fancy arm balances to reap the benefits of inversions. Starting with these beginner-friendly inversions is a great way to turn your world upside down. 😊
Caution: Before attempting any inversions, be sure to check with your doctor, particularly if you have elevated blood pressure. Ladies will also want to refrain from inversions during their menstrual cycles.
Adho Mukha Svanasana is most often performed as a part of Surya Namaskaras (Sun Salutations). Downward-facing dog comes from the Sanskrit word Adho Mukha Svanasana (Adho meaning downward, Mukha meaning face, Svana meaning dog, and asana meaning pose or posture). This pose is like the position a dog takes while stretching after having a nap.
Since the head is brought lower than the pelvis this pose is generally classified as an inversion pose. Downward dog is considered one of the most easily accessible inversions. This simple yet dynamic yoga pose is often used as an opener for more complicated and demanding yoga asanas. Downward-facing dog can be practiced independently as it has an entire set of physical, mental and emotional benefits that can be obtained by practicing this asana regularly.
This inverted pose is performed lengthwise with the hands and feet pushing against the floor. The hips are raised in the air. The body eventually forms a pyramid triangular- shape. Yoga beginners can use yoga props such as placing the hands on yoga blocks or keeping the knees bent (as seen in the picture above) to help maintain proper alignment in the pose. Even if your feet do not touch the ground, they eventually will with continued practice. The goal is not necessarily for the feet to touch, but to keep the back in the “slope” position.
Avoid this pose if you suffer from carpal tunnel syndrome or diarrhea.
Avoid practicing this pose during the latter stages of pregnancy.
It is unadvisable to practice this pose during menstruation.
If you have a headache or suffer from high blood pressure, you should support your head with a block or bolster.
Avoid this pose if you suffer from a chronic or recent injury to the shoulders, arms, hips and back.
*Always consult your doctor prior to beginning any exercise regimen including yoga. If you have any questions or about this pose, consult a yoga practitioner to ensure that you learn the posture correctly to avoid injuries.
Yoga is not all headstands and back-bends. You don’t have to be flexible to start practicing yoga. You don’t have to be strong or a certain weight; you don’t even have to be mobile. Yoga is for anyone and everyone, and is extremely diverse. Everyone, from people with injuries or recovering from illness to people in wheelchairs or severe arthritis can reap the incredible benefits of yoga!
If you are new to yoga, there are certain postures that are essential for you to learn so you can feel comfortable in a class or practicing on your own at home. There are over 300 positions in the physical yoga (asana) practice, but these poses can start you off on the right path. If you do each one of these for 5-10 breaths, it also creates a great beginner’s yoga program for you to do every day.
Above are my picks for the 10 most important yoga poses for beginners. As always, consult your physician prior to beginning any yoga regimen. Remember to always practice yoga within your own means and modify poses when needed.
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