Experienced Beginners 04-21-2012
All of Lois' classes are taught in the Iyengar Style of Yoga. This class focuses on standing poses and culminates with Urdhva Dhanurasana over a chair. This is a well-rounded yoga practice including standing poses, forward bends, twists, back bends and inversions. Listen to and download this class here: https://www.ihanuman.com/yoga-download/loissteinberg/experienced-beginners-04-21-2012
Asanas:
Svastikasana  |
English name: Well Being Pose Practice type: Seated Poses, Standing Practice level: Intermediate |
Upavistha Konasana |
English name: Seated Angle Pose Practice type: Seated Poses Practice level: Intermediate |
Dandasana |
English name: Staff Pose Practice type: Seated Poses Practice level: Beginner Learn to Adjust the Sits bones. Move the flesh of the buttocks back and away from the sitting bones. Press knees and thighbones towards the floor to lift the waist |
Bharadvajasana I |
English name: Pose Dedicated to the Sage Bharadvaja Practice type: Twists Practice level: Beginner Draw the shoulderblades in the back to lift the sternum. Learn to turn the spine laterally before attempting to clasp. Pay attention to the fact that the turn is always to the opposite side that the legs are placed on... more |
Bharadvajasana II  |
English name: Sage Bharadvaja's Pose Practice type: Twists Practice level: Intermediate |
Adho Mukha Svanasana |
English name: Downward Facing Dog Pose Practice type: Standing Practice level: Beginner Learn to stretch from the hands to the buttocks and from the heels to the buttocks. - Geeta Iyengar, Preliminary Course. Keep the feet parallel to each other and extend the toes. Move the trunk towards the legs. Take... more |
Uttanasana |
English name: Intense Stretch of the Spine Pose Practice type: Standing Practice level: Beginner "Inhale the arms over head, palms forward, place hands beside the feet. Once the body stretches correctly, there is no need to extend the arms overhead first." - Geeta Iyengar, Yoga, A Gem for Women Take... more |
Urdhva Hastasana |
English name: Upward Hands Pose Practice type: Standing Practice level: Beginner |
Utthita Trikonasana |
English name: Extended Triangle Pose Practice type: Standing Practice level: Beginner Extend the Sides of the Waist.Take the shoulderblades into the back.Rotate the chest towards the ceilingDraw the outer hip underneath you.Back foot presses as much as front foot.Lengthen the underside of the chest and... more |
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Adho Mukha Svanasana |
English name: Downward Facing Dog Pose Practice type: Standing Practice level: Beginner Learn to stretch from the hands to the buttocks and from the heels to the buttocks. - Geeta Iyengar, Preliminary Course. Keep the feet parallel to each other and extend the toes. Move the trunk towards the legs. Take... more |
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Uttanasana |
English name: Intense Stretch of the Spine Pose Practice type: Standing Practice level: Beginner "Inhale the arms over head, palms forward, place hands beside the feet. Once the body stretches correctly, there is no need to extend the arms overhead first." - Geeta Iyengar, Yoga, A Gem for Women Take... more |
Parsvottanasana |
English name: Intense Stretch of the Sides of the Body Pose Practice type: Standing Practice level: Beginner Press into the big toe mound of both feet to internally rotate thighs.Pull the abdomen towards the spine. Lift the torso out of the pelvis. Extend towards the head to reach the knee. Stretch the spinal... more |
Parivrtta Trikonasana |
English name: Revolved Triangle Pose Practice type: Standing Practice level: Intermediate Learn to balance having a full extension of the spinal muscles and expansion of the chest. Learn to get the sense of balance and the rotation of the spine maintaining the alignment of the trunk with the legs.Learn to... more |
Gomukhasana |
English name: Cow Face Pose Practice type: Seated Poses Practice level: Intermediate Do not extend your lower ribs forward. Practice the arm action first before incorporating the legs. |
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Adho Mukha Svanasana |
English name: Downward Facing Dog Pose Practice type: Standing Practice level: Beginner Learn to stretch from the hands to the buttocks and from the heels to the buttocks. - Geeta Iyengar, Preliminary Course. Keep the feet parallel to each other and extend the toes. Move the trunk towards the legs. Take... more |
Urdhva Dhanurasana |
English name: Upward Bow Pose Practice type: Backbends Practice level: Intermediate |
Halasana |
English name: Plow Pose Practice type: Inversions Practice level: Intermediate Learn to maintain the lift of the spine when the toes touch the floor. Extend the hips towards the ceiling. Lift the backs of the knees. Press the Toes to Lift the Thighs, the Buttocks and the Trunk. |
Salamba Sarvangasana I |
English name: Supported Whole Body Pose Practice type: Inversions Practice level: Intermediate Practice this pose with the guidance of a reputable teacher first. Practice this pose with a chair or a wall. To Practice at the wall, place your 3 four-fold blanket and mat set up at the wall with the folded... more |
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Halasana |
English name: Plow Pose Practice type: Inversions Practice level: Intermediate Learn to maintain the lift of the spine when the toes touch the floor. Extend the hips towards the ceiling. Lift the backs of the knees. Press the Toes to Lift the Thighs, the Buttocks and the Trunk. |
Supta Konasana |
English name: Supine Angle Pose Practice type: Inversions Practice level: Intermediate Keep the chest lifted. |
Karnapidasana |
English name: Ear Pressure Pose Practice type: Inversions Practice level: Intermediate Learn to lift the back upwards, against the pressure of the thighs on the trunk. |
Viparita Karani  |
English name: Legs Up the Wall Pose [or] , Inverted Action Pose Practice type: Restorative Practice level: Beginner |
Setu Bandha Sarvangasana |
English name: Whole Body Bridge Formation Pose Practice type: Backbends Practice level: Beginner Stretch the spine towards the neck, keep the heels firmly on the ground. |
Savasana |
English name: Corpse Pose Practice type: Restorative Practice level: Beginner |
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