Yoga Poses with Mark Giubarelli

Online Yogi welcomes you to another secret trail of yoga poses.

This sequence begins with heart opening. When you do this try to free any suppression in and around the heart.

Adjust any of the postures so that you feel comfortable in them.

If you have an injury adjust or vary the pose. Modifying anything that causes you pain.

Try to be evenly balanced all over the feet in the mountain yoga pose. Open and close the toes so that they distribute more evenly. This allows a larger area of the feet to contact the floor.

While inhaling extend the arms out. Open the palms upwards.

Begin to make circles with the arms. Inhaling bringing them up and around until the hands touch above the head.

Then exhaling allow them to come down but keep them together.

After exhaling pause for a moment before breathing in again. This will allow the breath to flow smoothly.

Do this 8 to 12 times.

"Moving beyond the physical body can be achieved by closing the eyes and visualizing the awareness of your mind moving beyond the body and out into the space around you. We can take this time to break away from the idea of separation. This encourages a deep spiritual realization in Yoga and is one of the steps in achieving Union."

Step apart. Turn the right leg out. Take the right hand down to the floor. Look up at the left arm.

The width of the legs should be judged by the sensations on the right heel and the right side of the torso. If the heel has pressure it is too far. But the right side will be lengthened well. The closer you bring the legs the harder it is to keep that lower side straight. So a happy in-between must be found.

Hold for 8 breaths.

A little bend on the right leg will begin to set the motions of the exit of this yoga pose. Then straighten when your almost up. You will find this is a more rhythmic way to transition.

Do Trikonasana the Triangle yoga pose on the opposite side. The left side this time.

Come up and enter the Extended Side angle yoga pose. The right knee bends and the left arm is stretched out.

Hold for 12 breaths.

Put the forearm on the knee if you do not have a block and struggle to touch the floor with the hand.

Try to make an angle along the side of the body.

We hold this yoga pose for longer because it is a supported yoga pose.

Do the opposite side for the same amount of time.

Enter Uttanasana. This is a standing forward bend. Hold for 8 - 12 breaths.

This will rebalance the leg and lower back muscles.

Step back into Downward Dog.

Take the arms shoulder width apart. Have the legs hip width apart.

Stretch through the arms and try to achieve a straight line of energy from the hands to the tailbone.

Push down through the heels.

Continue yoga pose trail

yoga poses part 2 - yoga pose main - yogacards.com