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Instructions
Stand in Tadasana.
Visualize energy traveling up through the top of the head.
Feel all around the neck and make sure no area feels tight around the
neck and if so adjust for more space. The head often tilts slightly.
Inhale into a backbend.
A mild backbend is preferable. Deep backbends have a
tendency to leave your back sore the next day. If Sun
Salutations are performed everyday repetitive injuries can
often occur.
Exhale into a forward bend.
Enter a mild boundary when bending down.
Tip!
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 or left leg back. In this case the left leg is
shown stepping back.
Exhale into Downward Dog.
Tip! Make a long line of energy and mind awareness from the wrists to the hips.
Inhale forward into Plank Pose
If the wrists strain make modifications. Bring the knees down if it
helps.
Hold and exhale.
Inhale into a pose that looks like Upward Dog but is actually Cobra pose. (The pelvis is
down making it slightly different and a greater stretch.)
Exhale back to Downward Dog Pose.
Take a quick breath and release out of Downward Dog Pose.
Exhale back to Downward Dog this time raising the left leg
up.
You can have the hips aligned horizontally or with a
tilt.
Inhale and step the left leg forward.
Exhale and place the hands in a prayer position beside the
chest.
Inhale and raise them up again while sinking down with the
hips.
Tip!
Push on the inside of the left big toes to stabilize the leg.
Exhale and place the arms beside the chest in prayer again.
Inhale and stretch the arms up. Raise the right knee up by
standing on the ball points of the toes and straightening
the back leg.
The arms can be together in prayer position. They can also
be open to signify more freedom.
On an exhalation straighten the left leg and hop the back
leg halfway forward. Have a hip width between the heels
rather than having the feet in line.
If the hips are apart it is quite easy to align the hips horizontally.
Inhale and raise the upper body up. The hands can be
interlocked, placed together or open. They are shown
together which complements the other poses.
Vinyasa Tip!
You can simply exhale and step forward to Standing
Tadasana) at this point.
Exhale into a forward bend.
Tip!
Vary the posture by interlocking the hands behind the back.
Inhale and raise the arms up.
(It is not necessary to bend the back. The hands can be
stretched up in a circular motion.)
Exhale into Tadasana with the hands in prayer position.
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