If you are looking to move on with your Yoga and add more postures to your personal regime you should start by building on the three simple postures of Tadasana, Dandasana and Savasana. You can find details of these three postures in “Three Simple Yoga Postures you cannot Live Without” if you are not already familiar with them. Janusirsasana, other wise known as the head to knee pose, builds on the Dandasana posture which is a basic sitting down Yoga Asana. It requires you to start by sitting in Dandasana with the aid of one or two folded blankets for you to sit on. Once in this position you can bend your right knee to the side and move your heel towards your groin. Ensure the bent leg is perpendicular to your left leg and the heel is just touching your pubis area. Stretch out your left leg and lean forward slightly catching your left foot in your hands. You may need a belt or bandage to help you do this if you can’t reach.
Stretch your body up ensuring your back is concave in shape. Then look upwards as you stretch your foot, ensuring your left knee remains straight.
Stay in this posture for approximately 20-30 seconds and then switch legs.
Utkatasana, otherwise known as the fierce pose, builds on the Tadasana posture which is the basic standing up Yoga Asana. In this pose you will need to begin by completing the Tadasana pose first. Once you are in Tadasana, stretch your arms up above your head as you inhale with your palms facing each other but not touching. Stretch your arms, fingers and palms ensuring you do not bend your elbows. Slowly bend your knees as if you are preparing to sit down. Try to keep your heels pressed firmly to the ground as you bend. Hold this posture for approximately 20-30 seconds.
Cross Bolsters is a variant of the Savasana pose. It does not require you to begin with Savasana first. First arrange two bolsters in a cross on the floor.
Ensure that the one on top is pointing in the direction that your body will be when lying down on top of the bolsters. Next, sit on the bolsters and then gently lie back. Ensure that your lower back is on the highest part of the bolsters, and that your shoulders are touching the floor. Rest your arms over your head, bent at the elbows with the palms facing upwards. Hold this posture for 3-5 minutes.
While each of these three postures are different from the three simple postures you use to create them, knowing the primary postures first will aid you greatly in both accomplishing the posture properly and breaking it down into manageable sections. Once you know the basics of any Yoga posture you can then begin attempting to master that posture and practice it regularly. Do not be ashamed of needing Yoga tools to help you complete postures. They are there to ensure you practice safely and with time you will be able to remove some of them as you become more flexible and supple.