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Hailey Heishman's
YOGA BASICS
Pose Library 62 POSES TO START YOUR PRACTICE
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Hello, I'm Hailey What started as a solo home practice in 2013 with DVD’s and lots of Google searches slowly morphed into attending some community classes with friends & eventually led me to my 200 hour yoga teacher training that absolutely changed my life. After allowing myself to truly be cracked open in my own practice I became a yoga teacher. I teach powerful, intentional vinyasa yoga classes, yoga basics workshops & lead weekend long yoga+mindfulness retreats. From my experience in teaching in-person classes, I've realized there's a lot of fear and misconceptions about yoga. A lot of people don't know where to begin or how, which is why I've created the Yoga Basics program. I believe that everyone should have access to yoga and be able to experience it in their own authentic way. If chanting isn't your thing, you shouldn't feel forced to do it. And, if meditation is the only form of yoga you're interested in then dive into that. You don't have to change religions or turn vegan to be a yogi. I simply invite you to be a human, with a body and mind, curious to explore the possibilities that are out there once you tune in. There is no one way to do yoga, and that's empowering as hell. Let's find your yoga! Get out of your head an into your body with me. Welcome to yoga basics :) Progress tracking: I find it very helpful to track my progress in poses by recording my practice and over time, seeing my improvement. This is great if you only practice at home and don't have anyone to give you feedback on alignment and "where you are in space". Here is an example from 2013 to 2017.
www.haileyheishman.com | #YogaWithH @haileyheishman
-N OT Copyright © 2017 by Hailey Heishman 1st edition FI NA All rights reserved. LNo part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage or retrieval system, without written permission from the author. For permission request, write to author at hailey@haileyheishman.com, titled “permission request” Disclaimer: I strongly recommend that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program there is the possibility of physical injury. If you engage in this program you agree that you do so at your own risk, of voluntarily participating in these activities, assume all risk of injury, and agree to release and discharge Hailey Heishman from any and all claims or causes of action known or unknown arising out of my negligence. This ebook is not individually tailored, rather a guidance to help you begin your physical yoga practice.
www.haileyheishman.com | #YogaWithH @haileyheishman
C H I L D '
-N OT FI NA S P O S E LSanskrit: Balasana
Bring your big toes to touch and knees out wide to the edges of your mat. Slowly start to fold forward. Keep hands and feet active by pressing them into your mat. If you have difficulty sitting on your heels in this pose, place a thickly folded blanket between your back thighs and calves.
Focus: Stretches hips, thighs, and ankles
M O U N T A I N
P O S E
Sanskrit: Tadasana
Slowly come to stand, one vertebrea at a time. Reaching all the way up for mountain pose. Ground down through your feet. Keep your pelvis neutral. Reach your uppper armbones back and fingers tips high toward the ceiling.
Focus: Ground down through feet www.haileyheishman.com | #YogaWithH @haileyheishman
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T A B
-N OT FI NA L E T O P LSanskrit: Purvottanasana
Look down between the palms and allow the back to be flat. Press into the palms to drop the shoulders slightly away from the ears. Reach the crown of the head towards the front wall to lengthen the spine.
Focus: Core strength & alignment
R E V E R S E
T A B L E
T O P
From a seated position, with feet on the ground and knees bent in front of you, place your hands behind you and lift your hips up toward the ceiling. Slowly let your head drop back behind you as you reach your hips higher.
Focus: Stretch shoulders & chest. Engage thighs buttocks and abdomen www.haileyheishman.com | #YogaWithH @haileyheishman
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C
-N OT FI NA A T L Sanskrit: Marjaryasana
Come onto your hands and knees, drop your belly and look up toward the ceiling on an inhale. Your exhale will move you into the next pose below: Cow
Focus: Warm up & release the spine, shoulders & neck
C O W
Sanskrit: Bitilasana
From cat, exhale as you arch your back up and look toward your belly for cow. Move nice and slow through these two movements with inhales and exhales.
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P U P
-N OT FI NA P Y P O S E LSanskrit: Uttana Shishosana
From hands and knees, slowly start to walk your hands out in front of you, allowing your chin and chest to rest on the floor.
Focus: Stretches the chest and shoulders
T H R E A D
T H E
N E E D L E
Sanskrit: Parsva Balasana
From table top, reach your right arm high then slide it through the left arm and leg so that the right shoulder and side of the head rest comfortably on the floor To release: Bring your left hand near your face to lift yourself back up to table top slowly. Switch sides.
Focus: Stretches shoulders www.haileyheishman.com | #YogaWithH @haileyheishman
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D O
-N OT FI W N D O G N AL Sanskrit: Adho Mukha Svanasana -
From Table top or childs pose, tuck the toes under, press into the hands and begin the hips up towards the ceiling. Spread the fingers wide with palms shoulder width apart. Using straight (but not locked) arms, press the hips up, reaching the chest tow the thighs. Slightly rotate your upper arm bones away from your body to creating s between your shoulders and ears. The feet should be hips width apart with the toe facing forward. The legs can be straight, or have a small bend at the knees to keep back flat.
Focus: Stretch hamstrings, calves & ankles Strengthen shoulders & wrists
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L E G G E D
D O G
Sanskrit: Eka Pada Adho Mukha Svanasana
From downward facing dog, lift one foot up forward the ceiling, keeping your foot flexed toward your face. Keep your hips squared toward your mat/the floor. Keep your shoulders squared toward your mat.
Focus: Improves flexibility. Opens the hips. www.haileyheishman.com | #YogaWithH @haileyheishman
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R A G
D O L L
Sanskrit: UTTANASANA
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Slowly walk toward the top of your mat and land with feet hips width distance apart. Ground down through your feet then grab opposite elbows and let your chest sink toward your thighs. You can keep a slight bend in your knees here and let your head hang freely. You can do this by shaking your head yes or no and side to side.
Focus: Stretch hamstrings
P A D A N G U S T A S A N A Translation: Fingers to big toes forward fold
Bring your feet hips width distance a part. Create a slight bend in your knees, and grab your big toes with your peace fingers. Palms facing each other. Start to pull your chest toward your thighs as you let your head hang heavy. You can also use a strap here.
Focus: Stretch hamstrings & calves
G O R I L L A
Sanskrit: Padahastasana Walk your feet out to the edges of your mat, create a bend in your knees and place your hands under your feet so your toes meet your wrist crease (palms up). Again let your head hang heavy and pull your chest toward your thighs.
Focus: Stretch hamstrings Release neck. Hand massage Wrist release www.haileyheishman.com | #YogaWithH @haileyheishman
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F O R W A R
-N OT FI N AL D F O L D Sanskrit: Uttanasana
Walk your feet in, big toes to touch with about one inch between your heels, forward fold.
Focus: Stretch hamstrings
H A L F W A Y
L I F T
Sanskrit: Urdva Mukha Uttanasana
From a forward fold, you’ll come into a halfway life to prep your spine for chaturanga (don’t worry we’ll get to that). Inhale half way lift, bringing your hands to your shins (or the mat), reaching the crown of your head toward the front of the room to create length in your spine.
Focus: Stretch hamstrings, calves & hips www.haileyheishman.com | #YogaWithH @haileyheishman
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H I G
-N OT FI NA H P L A N K LSanskrit: Kumbhakasana Inhale, step back from your halfway lift to high plank. Stay here stacking your shoulders elbows and wrists in one line. Work toward getting your heels over your toes. Hug your core in. Engage your leg muscles. Press your should blades away from your ears and toward your spine.
Focus: Strengthen core and shoulders
L O W
P L A N K
Sanskrit: Chaturanga
Drop your knees OR keep them lifted and lower down. Slightly shift forward, lower o your exhale to create a 90 degree angle in your elbows. Don't drop your chest to the
Focus: Strengthen triceps, core and shoulders
S I D E
P L A N K
Sanskrit: Vasisthasana
Keep your feet flexed, creating space in between your heels, stacking your hips on to each other and reaching them up toward the ceiling. A modifcation for this pose is to your knee and reach high with your lifted hand (far left image). You can even start to your top leg as your reach. If you are in side plank, challenge yourself by lifting your high to express out (far right image).
Focus: Strengthen arms, core and legs www.haileyheishman.com | #YogaWithH @haileyheishman
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C
-N OT FI O B R A NA Sanskrit: Bhujangasana L-
From low plank on our knees, slowly start to scoop your chest through your arms. Pr tops of the feet into the floor. Hug the arms into your body keeping a slight bend in th elbows. Your thighs can rest on the floor here as you reach the crown of your head to the ceiling keeping your gaze forward.
Focus: Strengthen low back. Stretches chest
U P W A R D
F A C I N G
D O G
Sanskrit: Urdhva Mukha Svanasana
From your chaturanga, scoop your chest through your arms, pressing into the tops of your feet to lift your thighs off the ground. Hug your upper arms bones in straightening your arms and reach the crown of your head high. You may even find it possible to shift your gaze up toward the ceiling.
Focus: Stretches chest & abdomen
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C H
-N OT FI NA A I R LSanskrit: Utkatasana
Ground down through your feet then start to sit back into an invisible chair. Keep yo knees over your ankles as much as possible and keep your pelvis neutral. Engage y thighs, your core, draw your should blades into your spine to reach high and breath
Focus: Strengthen & tone legs
T W I S T I N G
C H A I R
Sanskrit: Parivrtta Utkatasana
From chair pose, bring your hands to heart center and twist to the right. This can look like an open arm twist (like warrior 2), or you can hook your elbow across the opposite thigh and start to twist (left image). When you do this be sure not to rest your chest on your thighs. You want there to be some space there and keep your hands centered on your chest. You can begin to open your arms to depend the stretch (right image).
Focus: Twisting benefits internal organs
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Y O G I
-N OT FI N AL S Q U A T Sanskrit: Malasana
From gorilla pose, shift your feet to 10 and 2, and slowly lower into a squat. If your heels don't sit flat on the floor, place a rolled blanket beneath them, or roll your mat under your heels for support. Keep your chest high and bring your hands to heart center. From here you can use your elbows to assit in opening your thighs slightly.
Focus: Stretches hips & ankles
C R O W
Sanskrit: Bakasana
From gorilla or yogi squat we’ll go into crow pose. Place your hands firmly on your mat shoulder-width distance apart. Shift your hips up toward the ceiling and start to place a knee onto each tricep. You can stay here, OR begin to lift one foot at a time, until you can lift both feet and balance on your hands. Press through the palms of your hands and finger tips. A great way to get your hips higher is to place a block under your feet and then work forward lifting one foot at a time. Keep your gaze between your hands and the top of your mat, breath and engage your core.
Focus: Strengthens arms, wrists & abdominal muscles. www.haileyheishman.com | #YogaWithH @haileyheishman
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W
-N OT FI A R R I O R 1 N AL Sanskrit: Virabhadrasana I -
Step forward and lunge. Keep the back leg straight and toes slightly turned out. Ground down through both feet keeping hips facing forward. Stack the front knee over the ankle.
W A R R I O R
2
Sanskrit: Virabhadrasana II
Like Warrior I, keep your feet grounded but open your arms out, turning your hips to the side. Set your gaze over your front hand.
R E V E R S E
W A R R I O R
Sanskrit: Viparita Virabhadrasana
From warrior II, slide your back hand down your back leg and reach your front hand high behind you. You should feel a nice stretch in your side.
Focus: Strengthens legs, glutes and core www.haileyheishman.com | #YogaWithH @haileyheishman
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C R E S C E N T
L U
Sanskrit: Anjaneyasana
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Step your right foot forward, keeping your left foot forward behind you with your he lifted. Stack your right knee over your ankle and keep your left leg engaged and str (left image). Another option here is to slowly drop your knee, keeping your toes tuc untucked (right image). Reach your hands high, place them on your hips or thighs, o connect your thumbs above your head and start to reach up and back for a slight backbend.
Focus: Creates stability and strength in lower half
T W I S T I N G
C R E S C E N T
Sanskrit: Parivrtta Anjaneyasana
From crescent lunge, bring your hands to heart center and start to twist over your front knee. You can also do an open-arm twist here as well (think Warrior II arms).
Focus: Creates stability. Twisting benefits internal organs
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E X T E N D E D S I A N G L E
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Sanskrit: Utthita Parsvakonasana
From Warrior II, rest your forearm on your thigh, or place your hand on the floor on the inside of your front foot (you can also use a block here). Reach high with the other hand and ground down through both feet. Shift your gaze up toward the ceiling.
Focus: Builds strength in lower half while stretching upper half
T R I A N G L E
P O S E
Sanskrit: Trikonasana
From Warrior II or Extended side angle, straighten your front leg, reach forward to create length in your spine and then reach down to the outside of your front foot. To maintain length and integrity in your spine, try using a block here.
Focus: Stretch & strengthen legs. Engage core.
T W I S T I N G
T R I A N G L E
Sanskrit: Parivrtta Trikonasana
Shifting both feet forward (your back foot can have a slight turn out) square your hips toward the front of your mat. Place your opposite hand of your front foot on the ground or a block and reach high with the other hand.
Focus: Stimulates internal organs www.haileyheishman.com | #YogaWithH @haileyheishman
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-N OT FI P Y R A M I D N AL Sanskrit: Parsvottanasana Shifting both feet forward (your back foot can have a slight turn out) square your hips toward the front of your mat. You can create a bind behind your back and fold forward,
OR you can reach toward your front foot. Play with different variations here.
Focus: Stretch back, shoulders, hips & hamstrings.
SIDE FACING WIDE LEG FORWARD FOLD Sanskrit: Prasarita Padottanasana
Legs wide with feet facing one side of your mat, inhale to lengthen your spine and then fold forward placing your hands on your mat in line with your feet. Work toward reaching the crown of your head to your mat by pushing your hands into the mat. You can also do this pose with a bind behind your back.
Focus: Strengthen arms, legs and spine. www.haileyheishman.com | #YogaWithH @haileyheishman
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E A G L E
Sanskrit: Garudasana
Ground down through your left foot, cross your right leg over your left and your right arm under your left arm. Work toward bringing your palms to touch and keeping your elbows at a 90 degree angle. Switch sides.
Focus: Strengthen legs. Twisting benefits internal organs
T R E E
Sanskrit: Vriksasana Bring your foot to your ankle, calf or thigh and keep your hips even. Keep your hands at heart center or reach up high.
Focus: Single-leg balancing
D A N C E R Sanskrit: Natarajasana
Bend one knee behind you and reach for the inside of your ankle. Shift forward as you kick your lifted foot back behind you. You can do this pose with a yoga strap as well.
Focus: Single-leg balancing. Total body engagement. www.haileyheishman.com | #YogaWithH @haileyheishman
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E X T
-N OT FI E N D E D L E G R A I SNAEL Sanskrit: Utthita Hasta Padangustasana
Grab your right knee with your right hand. Keeping your lifted foot flexed, stick your left arm out and you open your right knee out to the side. Shift your gaze to your left thumb.
Focus: Single-leg balancing. Hip stretch.
OR, you can grab your big toe with peace fingers and shift open this way as well. This variation can be explored with a strap standing or laying on your back.
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A I R P L A N E Sanskrit: dekasana
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From standing, shift your foot behind you and palms facing toward the ground. Press down through your palms to lift your chest. Keep your foot flexed as you lift higher. If you extend your arms out in front of you ( to create a T), that would be Warrior III.
Focus: Strengthen ankle. Engage core. Integrate shoulders.
H A L F
M O O N
Sanskrit: Ardha Chandrasana
You can shift into this pose from airplane. Start to shift forward keeping your ground facing the front of your mat. Stack your hips on top of each other and reach high shif your gaze toward the ceiling. I find it helpful to use a block in this pose.
Focus: Improves coordination and sense of balance
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L O C U S T
Sanskrit: Salabhasana
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Lay on your belly for locust pose. You can keep your hands under the shoulders or a bind behind your back. Lift your chest and feet up, activating every muscle in you
Focus: Strengthen core & back
B O W
Sanskrit: Dhanurasana Grab the outside of your ankles and kick your shins back to lift your chest high. You may see this pose with thighs off of the ground, but I find it more challenging (and rewarding) to try to keep my thighs planted on the ground as I lift.
Focus: Stretch front body
B O A T
Sanskrit: Navasana
Come to balance on your tailbone, lifting your chest high. You can use your hands a support behind you or by holding the back of your thighs. You can also keep your k bent or work toward straightening your legs. Just be sure to maintain a straight spin
Focus: Strengthen core, back & hips www.haileyheishman.com | #YogaWithH @haileyheishman
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C A
-N OT FI NA M E L LSanskrit: Ustrasana
Come onto your knees and place your hands on your low back (like you have back pockets). Start to shift your hips forward, lifting your sternum up toward the ceiling. If it's accessible, you can start to reach your hands toward your heels and drop your head backward.
Focus: Heart opener & backbend
F L I P
D O G
Sanskrit: Camatkarasana
From three-legged dog, you can slowly lower your foot into flip dog (or wild thing). Keep your feet at 12 o'clock, squeezing your thighs in, reaching your lifted hand toward the front of your mat. Press your hips up toward the ceiling. Wild thing looks similar, only your stepping over, keeping one leg straight and the lifted one bent.
Focus: Stretches chest, shoulders & throat. Strengthens hips & arms.
B R I D G E
Sanskrit: Setu Bandha Sarvangasana
On your back, bend your knees keeping your feet a 12 o'clock. Lift your hips up to the ceiling. You can create a bind, keep your hands near your ankles or bend your elbows and press your upper arms into the ground as you push up.
Focus: Strengthen thighs and core
W H E E L
Sanskrit: Chakrasana From your back, bring your hands near your ears, palms down and press up into wheel. If this pose is new to you please ask for assistance from a friend or teacher.
Focus: Heart opener. Full body strength. www.haileyheishman.com | #YogaWithH @haileyheishman
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B
-N OT FI NA U T T E R F L Y LSanskrit: Supta Baddha Konasana Laying on your back, bring the soles of your feet to touch and lower them onto your mat. Bring one hand to your heart, one hand to your belly.
Focus: Hip opener
H A P P Y
B A B Y
Sanskrit: Ananda Balasana
Grab the outsides of your feet and pull your knees into your armpits for happy baby. Press your low back into the floor and you can rock from side to side. This pose may also be called dead bug.
Focus: Gently stretch the inner groins & back
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-N OT FI L I Z A R D N AL Sanskrit: Utthan Pristhasana -
From downward facing dog, step your right foot through to the outside of your right hand. Keep you knee close to your upper arm bone and you settle into this position. Gradually begin to shift onto the outer edge of your right foot for a deeper stretch (pictured above).
Focus: Hip openers
G A L A X Y
From lizard pose, you can bend your back knee and start to reach back to grab your foot. This is a fun variation of the pose, but do not push yourself to pain in order to get here.
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H A L
-N OT FI NA F P I G E O N LSanskrit: Eka Pada Rajakapotasana From a seated position, cross your right ankle over your left thigh. Keep your foot flexed and grab the back of your left thigh. Actively push your right knee toward the floor to deepen the stretch. This is a great place to start if the below is not accessible for you. From downward facing dog, bring your right foot through and rest it on your mat near your left hand. Keep your foot flexed and work toward getting your right shin parallel to the top your mat and right thigh parallel to the side of your mat.
You can stay there or slowly start to fold your chest forward for a deeper stretch.
Focus: Hip opener and stretch
D O U B L E
P I G E O N
Sanskrit: Agnistambhasana
Place your bottom shin in line with the top of your mat, keeping your foot flexed. Stack your other leg on top making sure your ankle is past your knee. Keep both f flexed and slowly start to fold forward.
Focus: Hip opener and stretch
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F R O G
Sanskrit: Bhekasana
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Create 90 degree angles in your feet, knees and hips to get into this pose. Keep a flat back and rest on your forearms or a block. slowly let your hips open toward the floor and you hold the pose and breathe.
Focus: Hip opener and stretch
F I S H
Sanskrit: Matsyasana Place a block at your mid back. Slowly start to lay back and release onto the block.
OR on your forearms, slowly start to arch your back and lift your sternum and chest up toward the ceiling. Begin to let your head hang as you breathe.
Focus: Front-body stretch & heart opener
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W A T E R F A L L Sanskrit: Viparita Karani
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Laying on your back, bring your legs up perpendicular to the floor. Keep your feet flexed as if you were standing the ceiling. You can also place a block under your low back for support. You can also do this against a wall.
Focus: Rejuvenation
S H O U L D E R
S T A N D
Sanskrit: Sarvangasana
From waterfall, slowly work your hands under your back as you lift your feet higher. Stay active in your feet and keep a strong core for stability.
Focus: Stimulates the thyroid & stretches neck.
P L O W
Sanskrit: Halasana
From shoulder stand, slowly start to lower your feet over your head and release your hands to the mat.
Focus: Stretch shoulders & spine
D E A F
M A N
Sanskrit: Karnapidasana From plow pose, release your knees toward your ears. You can use your arms as a brake to stay in the pose.
Focus: Stretch neck & back www.haileyheishman.com | #YogaWithH @haileyheishman
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S U
-N OT FI NA P I N E T W I S T L Sanskrit: Supta Matsyendrasana
From laying flat, hug your right knee into your chest and drop it over your left side body. Shift your gaze to your right hand and keep both shoulders on the floor. Switch sides.
Focus: Stretch spine & back
S A V A S A N A
Translation: Corpse pose
During this pose, you close your eyes, breathe naturally, and practice eliminating tension from the body. Ideally, this posture lasts for 10 to 20 minutes. However, even a few minutes of Savasana is said to have powerful benefits.
It’s normal for the mind to try to resist this deep relaxation. Savasana is the ultimate act of conscious surrender. It takes practice and patience to surrender easily.
Focus: Total body surrender www.haileyheishman.com | #YogaWithH @haileyheishman
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THANK YOU! I hope this eBook gives you the foundations you need to start your yoga practice.Â
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FOR MORE YOGA RESOURCES AND VIDEOS GO TO HAILEYHEISHMAN.COM www.haileyheishman.com | #YogaWithH @haileyheishman