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Instructions
Stand in Tadasana.
Inhale into a backbend.
Exhale into a forward bend.
Inhale and step the right leg back.
Exhale hop the right leg forward a little and also outward a
little
so that there is extra width in the legs. Interlock the
hands and lean forward and down.
Bend the left knee a little for an easier pose.
Inhale and raise the arms up. The hands can be interlocked or
for a more challenging position simply push the palms
together and upward at the same time.
Exhale into Warrior 2. Open the arms and take
a quick glance at your knee so that it is aligned well and
also your arm behind you. A little glance can reveal a lot.
Inhale swing the arms down and round rotating
your back leg (right) inward and placing it slowly down. The
arms are raised into Crescent Moon.
Exhale and lower the left leg carefully down.
The knee is place to the left of the mat allowing the outer lower
left leg to touch the mat. The foot can be raised in line with the knee
but this is an intense knee stretch and can destabilize the knee. You
may want to place your foot at a more 45 degree angle.
Inhale and raise up with the arms.
The hands can be interlocked or for a more challenging position simply
push the palms together and upward at the same time.
Lean slightly over to the left hip so that it is easy to
swing the right leg round to the right.
Enter a lateral stretch in the exhalation.
mmm perhaps its better to watch the video for this
transition.
Here is a few tips. Lean forward and almost have your chin to the mat
before coming up.
Move your chest forward being careful not to strain the wrists. If your
left leg is hooked over the right arm well you will rise easily with a
little force.
Keep the knees bent if your hamstrings are not flexible.
Release and come down. Stretch the right leg back out to the
right and exhale into a forward bend. This time the chest points down.
Inhale and raise up stretch the arms up.
Exhale place the right knee over the
triceps above the right elbow. Lean forward with the chest and take the
chi down dangerously close to the mat.
Push up and straighten the left leg back simultaneously.
Tip!
If the left elbow is placed under the left side the left shoulder drops.
But its a much easier pose. You may like it more.
Allow the right leg to land in-between the arms, drop the
left left down and raise the arm up inhaling into Crescent Moon pose
again.
Exhale Into a forward bend.
Inhale and raise up a little interlock the
arms behind the back and exhale back down.
Inhale and raise the arms up into chair
pose.
Exhale into Tadasana with the hands in prayer position.
Perform the same sequence on the opposite leg.
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