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Instructions
Stand in Tadasana.
Place the palms together. It feels more sacred and that is what this art is about.
(Tip! Feel a straight line from the heels to the top of the head and even beyond.)
Inhale into a backbend.
(Tip! The backbend shown is quite deep. It is healthier to enter a gentle backbend.)
Exhale into a forward bend.
The hands can be placed down on the mat rather than being interlocked behind the legs. The finger tips can also be placed down.
Inhale and step the right leg back.
Drop the back leg for a deeper breath.
Stretch the right leg back as you stretch the chin forward. Think of energy traveling in both directions.
Exhale into Downward Dog.
From the back of the knees push down through the calf muscles. At the same time from the back of the knees lengthen upwards through the hips. Turning the tailbone upwards help to lengthen the hamstrings at the back of the legs and allows you to feel this upward force. This way energy and mind awareness travel in 2 directions.
Inhale forward into Plank Pose.
Tighten the legs and core as you do this.
Place the knees down carefully.
Lower the chest and chin to the mat. Go slow as you do this so that the arm muscles get tones everywhere.
Exhale into Eight Limb Pose.
Try to have each of the limbs touching the mat evenly.
Inhale into Cobra pose. This time look up.
This gives you a chance to stretch the front of the neck.
Think of energy stretching from the hands up through the chin.
Exhale back to Downward Dog Pose.
Push the heels down and outwards a little. At the same time touch the inner big toes down so that the inside Calf muscles stretch.
Inhale release out of Downward Dog then
inhaling to One Leg Downward Dog.
Inhale step the left leg forward.
Pick the toes up as you do this transition so that you do not bang them and injure them.
Allow the leg to turn first by moving the right heel down. It will set the rest of the body in motion.
Exhale turn the right leg sideways and
stretch the right arms diagonally out.
Inhale and raise the arms up into Warrior 1.
Usually you look forward in Warrior 1 Pose but itis also very nice to look up either at the fingers or beyond.
Exhale and turn sideways into Warrior 2. Open the arms wide apart.
Consciousness has a tendency to move forward because of the gaze which is forward. The wise practitioner expands their consciousness everywhere.
Try to move your minds awareness back through the right arm and down through the left heel when performing this pose.
Inhale and raise the left arm up while stretching the left side of the body.
Look up and use the right arm on the right leg for support.
Exhale into Reverse Triangle.
Think of a straight line across the hands and arms. It will be hard at first but over the years you will achieve this.
Inhale into Warrior 2 once again.
Try to feel a unity in lines of energy awareness from the right heel all the way through the left under arm and palm.
At the same time feel an energy awareness line from the left heel through the body and up through the underside of the right arm and palm.
Inhale into the Warrior 1 variation with arms shoulder width apart.
Remain on the ball points of the right foot.
Take an extra step on the step forward for an easier and smoother transition.
Exhale into a forward bend.
Inhale into Chair Pose.
Begin the transition by raising the chin. Then bend the knees but let the upper body be pulled up. This will keep the spine straight.
Exhale into Tadasana with the hands in
prayer position.
Perform the same sequence on the opposite side.
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