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The first posture Tadasana with the hands placed together.
Tip
Visualize a line of energy traveling from the heels up the spine and through the top of the head.
Exhale all the air leaving only a little in the lungs.
Inhale stretch the arms up in a circular motion.
Exhale take the palms together and bend the elbows. Bend the right knee and place the sole into the inside of the supporting leg.
Sometimes its nice to push gently with the heel and pull the toes back on the bent leg. Energy lengthens along the calf and changes around the adductor muscles. The load is lightened on the hip extensors. Basically it can make it easier to hold the leg
up.
Inhale into Warrior 3.
Raising the back leg will be easy if the upper body is used correctly. Always add an internal rotation to the back leg so that the hips align well horizontally. Usually there is a feeling in the adductor muscles when done deep enough. These are the
muscles on the inside of the upper leg.
Bend the left leg on the transition for more control and a better transition. Transition to a lunge like pose on the step back.
Exhale back to Downward Dog.
Inhale forward into Plank Pose
Remember the tip. Leave the shoulders slightly back so that the wrists feel the upper
bodies weight more evenly. (A deeper pose is shown because it looks better.)
Exhale into Eight Limb Pose.
Enter nice and slow so that the arms are toned well. When this posture is done slowly the arms are toned much better than moving fast through Chaturangasana.
Inhale into Cobra pose .
Enter light boundaries in the early stages of the sequence. Open up when the spine signals the body.
Look up to stretch the spine around the shoulders.
Exhale into Downward Dog.
Try raising the pinky fingers off the mat. This often corrects the distribution of weight on the palms. The force is usually greater on the outer parts of the wrists and palms.
Inhale forward to Plank Pose
You can also stay in Downward Dog for a breath and then raise into One Leg Downward Dog.
Exhale back into One Leg Downward Dog.
The leg can be raised higher if the pelvis is tilted and the hips are taken out of horizontal alignment. The forces down the arms become uneven when this is done but provides for a larger motion when swinging the leg forward.
Inhale Step the left leg forward between the arms.
It may be better if the bent knee opens outward a little. It allows more space for the element of air to flow but moves the leg out of good alignment.
Exhale raise the left arm up into this variation of Reverse Extended Side Angle.
Rotate the left arm forward while inhaling.
Exhale into Reverse Half Moon.
Think of energy running from the raised leg all the way through the top of the head. Allow energy to flow. This way the pose will always look good.
Inhale into Tree pose once again.
Bend the knee of the supporting leg on the transition. It really makes the transition smooth and easy.
Exhale into Half Lotus Chair Pose.
Grab the foot if it is easier for you and place it over the other thigh.
Inhale back into Tree Pose.
Exhale into standing.
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