Excerpt from Beginner’s Instructional Power Yoga with Beryl Bender Birch
Want to try doing yoga at home but not sure how it would be without a live teacher in the room? Then check out this transcribed excerpt from "Beginner's Instructional Power Yoga" with Beryl Bender Birch. Birch takes us through each pose with such precision and clear instruction, it makes doing yoga on at home, on your own or with friends, at your own conveninece, a breeze.
Position 1: Inhaling, bring the arms straight up over the head with the palms together. Look up. Don’t arch the back. Inhale again.
Position 2: Exhaling, bring the palms to the floor and bend the knees.
Position 3: Inhaling, lift the head try to put the hands flat on the floor.
Position 4: Exhaling, walk your legs back. Make the body like a plank and slowly lower your chest to the floor as in a push-up. Keep breathing here. Elbows are tucked in at the sides. Hold yourself off the floor if possible. Okay, now relax for a minute.
Position 4, 5, and 6 we will do frequently throughout the practice, so let’s get them right.
Position 5: This posture is called Urdhva Mukha Svanasana or upward facing dog. Flatten the tops of your feet on the floor. Now, inhale and lift the body up on the hands and knees. Now straighten the legs and lift the knees. Don’t let the buttocks sag and don’t compress the lower back. The lower back should not bother you here; if it does, keep your knees down. Now turn the toes under and on an exhale push up and back into an upside down V.
This is Position 6. Adho Mukha Svanasana or down facing dog. Take five breaths in this position. Two - inhale and exhale. Three - inhale and exhale. Four - feet and hands should be about ten to twelve inches away from one another and parallel. Five - inhale and exhale. All right.
Position 7: Inhaling, look up. Walk your feet back up to your hands.
Position 8: Exhale. Tuck your nose into your knees. Bend the knees as much as you need to make the tuck, but don’t squat.
Position 9: Inhaling, come all the way back up to standing arms up over the head, palms together, and exhale back to Samasthitih or attention position.
Okay again: 1 – Inhaling, arms up, buttocks tight, thighs lifting, and palms together. 2 – Exhaling, palms to the floor, tuck your nose into your knees. 3 - Inhaling, look up, lift the back. 4 - Exhaling, legs back, drop into your push-up, use your arms and lower to the floor.