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Instructions
Stand in Tadasana.
Place the palm together as it feels sacred. Keep space in the spine lifting it but remaining
naturally straight. Don't allow it to collapse.
(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.
Exhale into Downward Dog.
Inhale forward into Plank Pose.
Exhale into Eight Limb Pose.
Feel free to let your body come down and rest. This will
allow the spine to lengthen.
Inhale into Cobra pose.
A small Cobra if you have a stiff or injured spine. This is
always healthier. Mild backbends are preferable when healing the spine.
Exhale into Locust pose.
The legs can be together or apart. When together the inner leg muscles are
strengthened.
Inhale into Cobra pose. This time look up.
Exhale back to Downward Dog Pose.
Glance down at the toes to make sure they are in line.
Inhale release out of Downward Dog then
exhale to One Leg Downward Dog.
Inhale step the left leg forward.
Exhale turn the right leg sideways and
stretch the right arm up.
Inhale and hold.
Take more than one breath if you like.
Exhale and bend the left knee. Stretch the arm diagonally
out.
The left elbow can be places on the leg above the knee if it
is too hard to place your hand down.
Inhale and hold.
Exhale and twist. While Straightening the left leg place the right hand down.
Place it on the inside or on top or on the outside of the left foot. The first
to positions mentioned are easier.
Inhale and hold.
On and exhale transition by bending the left knee and placing the right hand
diagonally out.
Lean forward and raise the right leg. Raise the left arm also.
Inhale and hold.
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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