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Instructions
Stand in Tadasana.
Place the palm 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.
(Tip! Delay the inhalation or just inhale slightly at the beginning of the motion into this pose.)
Inhale and step the right leg back.
Exhale into Downward Dog.
Inhale forward into Plank Pose
Bring the knees down. Bring them down gently.
Exhale into Eight Limb Pose.
The feet, hands, chest and chin all touch down.
Inhale into Cobra pose.
Exhale into Locust pose.
Inhale into Cobra. This time look up.
Exhale back to 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. Stretch the right arm diagonally out.
Inhale and continue to hold.
(You can take a few breaths in this pose.)
Exhale into Reverse Triangle. The left leg straightens, the right arm comes down
and left arm stretches up. It is also better to place the right arm to the
inside of the left leg and if a block isn't available come onto your fingertips.
(Take a few breaths in this pose if you like.)
Tip!
Bend the left knee a little if the hamstrings are not very flexible. This will
allow an easier pose and breathing will be better. (Work on flexible hamstrings
though.)
Inhale into Warrior 1 pose.
(If you want the back foot to be flat on your mat try stepping it forward.)
Inhale and raise the arms up.
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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