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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 into Downward Dog.
Inhale forward into Plank Pose
Exhale into Eight Limb Pose.
Inhale into Cobra pose.
Exhale into Locust pose.
Inhale into Cobra. This time look up.
Exhale back to Child pose.
Keep the knees open a little.
Inhale raise the arms up.
Place the arms down in front of you about shoulder width
apart.
Exhale stepping one leg slightly forward then step up to the
headstand and do the splits wide apart.
Hold for a moment then open the legs in a full circle until
they are switched the opposite way.
Begin to reverse the circles in the opposite direction.
Slowly make the circle while breathing slow and deep so that the inner leg muscles
open well and balance is maintained.
Many circles can be made so that the legs open
fully.
Exhale on the
way down for better control of the muscles. Perhaps take the
time to take a large inhalation before exiting the pose with
an exhalation.
Inhale up with the arms.
Open the ankles wider apart to sit on the mat or sit on the
heels with less strain on the knees.
Inhale as you raise out of Child Pose
Balasana.
Exhale into Downward Dog,
Adho Mukha Svanasana.
Inhale forward a little for momentum.
Exhale and raise the left leg up and back.
Its nice to go for a straight line of energy through the
arms and up through the leg and feet..The toes are pointed
for a lifting energy.
The left leg can be tilted up for a deeper raise and greater
groin stretch. The weight will shift to the right arm when
this is performed.
Take a breath up there and exhale on the way forward if you
prefer.
If you can master inhaling on the way forward with the left
leg you will not need to take an extra inhalation in the
previous pose.
Exhale into a forward bend.
Inhale and raise the arms up.
Exhale into Tadasana with the hands in prayer position.
Perform the same sequence on the opposite leg. If you like
you can vary the headstand sequence each time or simple
perform the same one.
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