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Instructions
Stand in Tadasana.
Place the palm together. It feels more sacred and that is what this art ia 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.
Tip! Lean slightly back on the way down. This will balance the natural tilt
forward caused by the bodies mass.
Inhale and step the right leg back.
(Tip! Delay the inhalation or just inhale slightly at the beginning of the motion into this pose.)
Exhale into Downward Dog.
Inhale forward into Plank Pose
Bring the knees down.
Exhale into Eight Limb Pose.
Inhale into Cobra pose.
Exhale into Downward Dog Pose.
Inhale release out of Downward Dog then
flow back inhaling to One Leg Downward Dog.
Inhale step the left leg forward.
Exhale turn the right leg sideways placing
the heel down and
stretching the right arm arms up and diagonally out.
Inhale and raise the upper body up. The arms
are stretched out sideways.
Exhale into Triangle or this variation with the arm
stretched over the head sideways. This arm position compliments and reflects the
Extended Side Angle pose earlier.
Repeat this flow as many times as you like. It stretches the
hamstrings and muscles in the side of the body as well as many shoulder muscles.
The quadriceps muscles are also strengthened.
Careful when you straighten it is easy to hyperextend the knee. There is a
little trick to straightening the leg without forcing down through the knee
joint. To do this simple lean onto the toes more than the heel.
Wind the right arm forward and up. At the same time turn the right leg inward
and drop it down.
Tip!
Hop forward halfway before the forward bend for an easier transition.
Exhale into a forward bend.
Inhale into Chair Pose.
Tip!
Try inhaling halfway up then exhaling into the pose fully if doing the
transition with one breath seems to hard.
Exhale into Tadasana with the hands in
prayer position.
Perform the same sequence on the opposite leg. If you like
you can vary the headstand sequence each time or simple
perform the same one.
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