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Begin in Tadasana with the hands placed together in prayer position.
Raise a feeling of energy up the spine and up through the top of the head.
Spend a moment relaxing. Then breathe out the air.
Inhale and stretch the arms over the top of the head.
Tilt lightly forward with the
pelvis.
As you warm up increase the back bend but in the beginning it best to bend the spine lightly.
Exhale down into a forward bend. Enter a mild boundary when bending
down.
Beginners!
Bend the knees slightly if you have a lower back injury or if the hamstrings
are not flexible. This will also make breathing easier.
Inhale step the right leg back.
Exhaleback to Downward Dog.
Inhale into Plank Pose.
Beginners!
Bring the knees down soon if the arms are weak or if the wrists
or shoulders are injured and this exercise feels it may worsen your
problem.
safety Tip!
Place the knee down with ease and care. The joints in the body are at greater risk of injury when they are twisted and bent during movement. The risk is even greater when a large force like the bodies weight falls upon them.
Exhale down with the chin and chest.
This posture moves blood to the neck. Good for the thyroid.
Inhale up to Cobra pose.
Beginners!
If your spine is injured or very inflexible do yourself a favor. Come up to the point of mild resistance which may be a quarter as much as shown
in the picture.
Exhale into Locust pose.
Beginners!
It is often quite hard to raise the legs for many of us. If you cannot raise then at the same time try raising one. Just a little is very effective then switch before continuing. This is very healthy for your lower back. Too much is not good.
Inhale into Cobra look up and back.
Beginners!
Injured people and beginners please perform lightly. Those of you
with neck injuries this may be good for you.
Exhale back to Downward Dog.
Inhale and step the left leg forward.
Exhale and step the right leg forward and enter a forward bend.
Just enter a mild boundary.
Inhale stretch the arms up.
Exhale into Tadasana.
Now the Other side!
Inhale stretch the arms up.
Exhale down into a forward bend.
Inhale step the right leg back.
Exhaleback to Downward Dog.
Inhale into Plank Pose
Exhale down with the chin and chest.
This posture moves blood to the neck. Good for the thyroid.
Inhale up to Cobra pose.
Exhale into Locust pose.
Inhale into Cobra look up and back.
Exhale back to Downward Dog.
Inhale and step the left leg forward.
Exhale and step the right leg forward and enter a forward bend.
Just enter a mild boundary.
Inhale stretch the arms up.
Exhale into Tadasana.
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