Instructions
Stand in Tadasana.
Place the palms together.
(Tip! Always try to be as flat on the feet as possible.)
Inhale into a 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.
Inhale forward into Plank Pose
Bring the knees down.
Then bring the chest and chin down.
Exhale into Eight Limb Pose.
Inhale into Cobra pose.
Exhale into Child Pose.
Inhale into Cow Pose.
Exhale back to Downward Dog Pose
Inhale release out of Downward Dog then
flow back Exhaling to One Leg Downward Dog.
Inhale step the left leg forward.
Exhale turn the right leg sideways placing
the heel down and
stretching the body sideways and right arm diagonally out. Extended Side Angle
Inhale and raise the upper body up into Warrior 2 pose. The arms
are stretched out sideways.
Exhale into Extended Side Angle.
Repeat this flow as many times as you like. It strengthens the quadricepss muscles.
Inhale and raise the upper body up and turning it forward into the Warrior 1 pose variation.
Hop the back leg forward a little on this transition.
Exhale into the forward bend with the left leg straight.
Careful when you straighten it is easy to hyperextend the knee. There is a
little trick to straightening the leg without forcing down through the knee
joint. Push down and forward through the big toe of the left foot as you straighten.
Inhale and raise the upper body as you straighten the left leg.
The back leg can even be hopped forward a little more for this pose.
Exhale and step forward into the hands in
prayer position.
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