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The first posture is Sradha Hasta Tadasana.
Sradha means faith, Hasta means hands.
Exhale all the air leaving only a little in the lungs.
Inhale stretch the arms up and tilt lightly forward with the
pelvis.
safety Tip!
If your back is healthy and it feels good tilt more than shown but
it is not necessary and sometimes it can hurt the discs.
Exhale down into a forward bend. Enter a mild boundary when bending
down.
safety Tip!
Bend the knees slightly if you have a lower back injury.
Inhale step the right or left leg back. In this case the right leg is shown stepping
back into Crescent Moon Pose (Anjaneyasana).
Breathe in slowly as you enter, its quite hard in one breath.
Exhale down
to Eight Limb Pose. Sometimes its nice to skip Downward Dog and dip
down after the step back.
safety Tip!
If the arms, wrists or shoulders are weak or
injured modify this pose. Try lowering less and then transitioning to Cobra.
Inhale up to Upward Facing Cobra pose. (Enter Upward Dog Pose if you like.)
safety Tip!
Enter a
mild boundary at first. Then progressively open the spine. This is a
harmonious and gentle way to approach spine flexibility.
Exhale back to Downward Dog.
Inhale step the left leg forward. Place the hands into the chest in prayer position
then Exhale straighten them up and stretch.
Enter Warrior 1 Pose with an
inhalation.
safety Tip!
Take the legs a little closer to reduce the pressure on the lower back.
Exhale into a standing forward bend.
Inhale take the leg
down and stretch the arms up.
Exhale back to standing.
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