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Instructions
Stand in Tadasana.
Inhale into a backbend.
Exhale into a forward bend.
Inhale and step the right leg back.
(Make the effort to look forward.)
Exhale and twist the body raising the left
arm up and using the right arm for support.
Inhale and unwind. Raise the arms up and
allow the right leg to drop down.
This pose may aggravate sacral problems.
Exhale back into Child pose.
Careful on the knees if they are not flexible. Take them back
into a mild stretch. Do not lean with all your weight on a
stiff knee. Be sensible.
Inhale into Cobra pose.
Exhale back to Downward Dog.
Inhale forward a little. Or stay
in Downward Dog and Inhale.
Exhale back into One Leg Downward Dog.
Raising the left leg up ad back.
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.
Exhale and straighten the left leg. The
right leg steps sideways and the right arm stretches up. The
left arm can be placed on the left leg or down on the mat.
Inhale on the transition.
Exhale deepen Reverse Triangle right arm
down left arm up.
Inhale wind round and bend the left knee.
Stretch the arms up into Warrior 1 Pose.
Exhale open sideways into Warrior 2 pose.
Inhale and rotate that right arm forward and lean forward.
Take the tight arm up also and touch the palms together.
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 side.
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