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Instructions
Stand in Tadasana.
Relax as you exhale all the air.
Tilt the chest cage and pelvis to get the right balance along the torso.
Inhale into a backbend.
(Tip! The backbend shown is quite deep. It is healthier to enter a gentle backbend.)
Exhale into a forward bend.
Tip! Lean slightly back on the way down. This will balance the natural tilt
forward caused by the bodies mass.
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 into Downward Dog.
Lengthen the back of the legs by pushing the heels down and raising the sacrum up.
Inhale forward into Plank Pose
Push down on the fingertips to engage the wrist muscles and reduce the strain.
Exhale into Eight Limb Pose.
Bring the knees down as the first part of the motion down.
Don't take the knees down too fast.
Take the chest and chin down as you continue to exhale.
Relax for a moment before the next transition.
Inhale into Cobra pose.
Delay the inhalation until your halfway up. You will find you can inhale deeper.
Exhale into Downward Dog Pose.
Think of lines of energy travelling from the wrists all the way up through the body and diagonally up through the hips.
Inhale release out of Downward Dog into Plank pose.
Exhale back into One Leg Downward Dog
Think of lines of energy travelling from the wrists all the way up through the leg this time.
Inhale step the left leg forward.
Delay the inhalation until your knee passes the belly. You can breathe deeper this way.
Exhale straighten the left leg and hop the right leg forward a little.
Interlock the hands behind the back.
Inhale out of the pose and bend the left leg.
Exhale and take the head down and two the right a little. This pose really stretches gluteal muscles on the left hip.
Turn the back leg inward and come on to the ballpoints of the toes.
Raise the upper body up while inhaling.
Enter this variation of Warrior 1 with the arms bound above the head.
Exhale into a forward bend with the hands interlocked behind the back.
You may want to do this transition in 2 steps.
Inhale into Chair Pose.
Tip!
Try inhaling halfway up then exhaling into the pose fully if doing the
transition with one breath seems to hard.
The Hands can be interlocked in Chair Pose too rather than open.
Exhale into the hands in
prayer position.
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