Back to Basics: A Mindful Yoga Practice

What comes to mind when you hear the word basic?

ba·sic / noun //  'the essential facts or principles of a subject or skills'

The word basic has a bit of a bad rap these days, even being used as an insult in pop culture. How did this become a trend? Why all the hate?

Explore the Power of Basics

KALPANA YOGA believes in teaching a strong foundation of yoga basics; providing students with the knowledge + awareness to practice safely and mindfully for many years to come.

Building this foundation, whether it be in yoga or anything else, naturally inspires more confidence in one's self and their abilities.

The Not-So-Basic Online Yoga World

Looking on social media, the current trend in yoga seems to be sharing photos of handstands or other advanced postures.

We all like to show off a little sometimes, and accomplishing a handstand is absolutely something to be proud of, but what about the work that went into the handstand? The strengthening of the shoulders, wrists and core? The flexibility in the hamstrings? Let's focus more on the basic foundations and create a mindful online yoga community.

Basics of Handstands

Listed below are three basic asanas to mindfully prepare for handstand. 

Urdhva Hastasana with a backbend

Urdhva Hastasana

In Tadasana, inhale as you sweep your arms up overhead. Relax the shoulders away from the ears as you reach through the fingertips. If comfortable for the neck, gaze up between the hands. Hold for a few breaths as you feel grounded through the feet, engaging the front of the legs and lifting the kneecaps. Option to add a backbend as you lift your heart up towards the sky.

 

Uttihita Chaturanga Dandasana

Uttihita Chaturanga Dandasana

From Downward Facing Dog, ensure that the fingers are spread wide on your mat, engaging hasta bandha, as you shift forward into a High Plank. In High Plank, shoulders stack over the wrists as you 'dome up' the space between the shoulder blades. Strengthen the front of the body as you also reach up + back with the heels. Lengthen the back of the neck by keeping your gaze down. Hold for a minimum of five breaths. Option to lower knees to your mat to modify.

Ardha Hanumanasana

Ardha Hanumanasana

From Crescent Moon Lunge, exhale as you shift the weight back, straightening your front leg. Ground your hands to blocks or mat beside the front leg as you flex the front foot, engaging the front of the leg. Lengthen the spine as you inhale, fold forward as you exhale. Ride the breath for a minimum of five breaths.

Practice, Practice, Practice

Remember: building strength and flexibility takes time. Developing a strong foundation of basics takes practice.

Enjoy every breath, every little stretch + sensation, as you explore the power of basics.

xx