Stand in Tadasana.
Place the palms together. Try to get as much of the skin on the palms and fingers touching each other as possible.
(Tip! Feel evenness on both sides of the torso.)
Inhale into a backbend.
Mild is better. The backbend shown often causes pain because
it is too deep. Especially when performed regularly.
Exhale into a forward bend.
Tip! Have the weight evenly balanced along the toes and heels. The movement has a tendency to move weight forward towards the toes. For thise reasom as you lean forward and down try to also lean back a little towards the heels to counter balance the forward force.
Inhale and step the right leg back.
(Tip! Delay the inhalation or just Inhale slightly at the beginning of the motion into this pose.)
Exhale stretch the left arm over the head and
Stretching the arm straight up is also a good option.
Inhale as you unwind.
Exhale into Extended Side Angle Pose.
It is a good idea to slghtly bend and then straighten the knee on the transition. Otherwise the discs in the lower back seem to grind.
Inhale forward into a Lunge pose.
Exhale bring the left knee down with careful support and bow your head respectfully in practice.
Inhale and open up the arms and chest in Pigeon pose.
Teachers please note that asking your students to suddenly enter this posture is asking for trouble. Unless you are familiar with everyone's capabilities, injuries and limitations it is highly recommended that the first time you take the through the sequence do it with the fingertips down for support. Remember even if people are injured or incapable of doing this exercise they will still try unless you choose your guiding words wisely.
You may want to take an extra breath so that the pose is embraced and the transition is easier..
Exhale into One Leg Downward Dog.
Inhale into a lunge pose. You may prefer to
hold the previous pose and exhale on the step forward.
Exhale into Half Moon Pose.
Inhale and Hold.
Exhale step back into Reverse Triangle Pose.
Inhale step forward into Chair Pose.
Exhale into Tadasana then perform the same
sequence the opposite way.
ard and up. At the same time turn the right leg inward
and drop it down.
Adho Muka Kapotasana
Eka Pada Adho Muka Svanasana