Santulanasana (Plank Pose)

Come down onto the mat on your knees, and place your palms on the mat just below each shoulder with your fingers wide apart. Slowly straighten your legs and make them straight, toes are on the mat and heels are above the toes. Make sure the width of the feet is the same width as the hips. Imagine the crown of the head until the heels are in one line. Engage the core muscles and keep it tight. In order to avoid hyperextension which could hurt the ligaments, let the inner sides of the elbows to face each other. No need to look forward, but keep your neck aligned with the spine and look at one spot on the mat. Stay here as long as you are comfortable, and slowly come out of the asana.

Chaturanga Dandasana

From Santulasana position, shift your weight slightly forward and bend your elbows until it reaches 90 degrees angle. Keep your core engaged. Your hips tend to fall towards the mat so be conscious about it and keep your body in a straight line from the crown of the head to the heels. Keep the shoulders away from the ears. No need to look forward, but keep your neck aligned with the spine and look at one spot on the mat. Stay here as long as you are comfortable and push the floor with your palms firmly and make your elbows straight to come out of the asana of if that’s difficult, slowly come out of the asana by lowering your body onto the mat. If you have energy to go onto the next asana in a sequence, untuck the toes and point the toes towards the back side, and straighten the arms to go to the next asana.

Urdhva Mukha Svanasana (Upward Facing Dog)

The legs and the feet are apart as the same width as the hips. The heels are pointing upwards. The palms are just below the shoulders with the fingers wide apart. Push the floor strongly with the palms and try to keep the thighs above and away from the floor. Keep the neck long by keeping the shoulders away from the ears. Open the chest and shoulder blades come closer to each other towards the spine. No need to look up so tightly but rather keep the neck comfortable by looking forward and up comfortably. Stay here as long as you are comfortable, and slowly come out of the asana or go onto the next asana in a flow.

Adho Mukha Svanasana (Downward Facing Dog)

Tuck the toes and bring the hips high as you push the floor. Keep the width of the feet as the same as the width of the hips and place the soles of the feet on the floor. Your whole body will look like a triangle from the side. Your heels should be not visible behind the toes from your sight in this asana. Keep lengthening the upper body by bringing the tail up towards the ceiling and pushing the chest down. If you find it difficult to bring and keep the heels on the floor, your upper body is likely to curb. In order to avoid curving the upper body, bend the knees and bring the thighs closer to the upper body until the point where your upper body can be straight. Keep your neck relaxed and gaze at your navel. Stay here as long as you are comfortable, and slowly come out of the asana by lowering the knees onto the mat.

Sahaja Navasana (Easy Boat Pose)

Sit on the mat with the legs straight in front of you and place the palms on the sides of the body. Raise the legs up with the knees straight as you lean back the upper body as minimum as possible. Bring the arms up with the elbows straight and make them parallel to the floor. Keep the core engaged and try to keep the legs and the upper body as high as possible. Try to catch the toes with your index and the middle fingers if possible while you keep the legs and the back straight. Stay here as long as you are comfortable, and slowly come out of the asana.

With the yoga teacher training courses at Bali Yoga School, you will be having 2 asana classes every day for 6 times a week. Even if you have a difficulty in having a discipline, you will naturally get it just by following the daily schedule with us. Yoga asanas give you immense benefits not only physically but also mentally. Incorporate yoga into your life to have a truly healthy and happy life.