A Note to Beginners
Welcome to your practice. It is our philosophy that yoga is learned by doing and so we urge you to jump right in and find the joy. That being said, try to have a sense of humor about it all and don't be hard on yourself or surprised to find that you don't know your left foot from your right foot or your ankle from your elbow. We all started in exactly that same place. Loka is a really sweet community and if you can ease up on judging yourself you'll find that no one else here is judging you, either, we're all concentrating on our own breath, poses, patience, and self-acceptance.
Use your breath as your constant guide during class. If you cannot breath smoothly and comfortably through your nose in any pose, come down to child's pose. IF SOMETHING HURTS, STOP WHAT YOU ARE DOING. IF IT FEELS WRONG FOR YOU, THERE'S A REALLY GOOD CHANCE THAT IT IS WRONG FOR YOU, AND YOU COULD INJURE YOURSELF SO PLEASE PLEASE PLEASE COME OUT OF THE POSE. Yoga-induced injuries are forbidden at Loka. Yoga is not about turning us all into the same person, it's about developing and honoring your own unique heart, mind, body and soul. We offer many levels of difficulty within a pose, but you are ultimately in charge of your own safety and comfort. Welcome to Loka and thank you for letting us be a part of your next journey. Loka is an unusually friendly community, we can't wait to meet you!
If you are not quite ready for in-person or online group classes or the pre-recorded classes, consider private classes or our excellent Back To Yoga Breakthrough Coaching!
Three variations of Child's Pose/Balasana:
Traditional
Supported
Modified & Supported*
Supported Child’s Pose is like a refuge from life’s storms—a personal sanctuary that soothes frazzled nerves. Protective in nature, this forward-bending posture shields the vital energy centers of the body, providing us with the confidence to release and let go, even from a place of overwhelm. Here’s how it’s done:
1) Slowly lower yourself so that both knees are on your yoga mat a little wider than your hips (if you need more padding, place a folded blanket beneath your knees). Your shins should be flat on the mat with your feet behind you, soles facing the ceiling.
2) Sit on your heels.
3) Place a bolster (pillow, couch cushion, or rolled blanket) lengthwise between your thighs; exhale and lay forward onto the bolster, turning your head sideways and let the bolster support the full weight of your head.
4) Allow your arms to relax to the ground, reaching forward a bit.
5) Close your eyes and focus on your breath. As humans, we breathe approximately 22,000 times each day. Allow this pose to help you find a deep connection with your breath.
6) If your feet or ankles are uncomfortable or cramp, roll a towel or small blanket and place it under your ankles.
7) Half way through the pose, turn your head the other way so that your neck receives an even stretch.
*If you want more height in the forward bend, use two bolsters—stacked—one between your thighs, the other staggered toward you so it’s just under your belly (or more blankets and pillows).
*If you want more height in the forward bend, use two bolsters—stacked—one between your thighs, the other staggered toward you so it’s just under your belly (or more blankets and pillows).
