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Instructions
Stand in Tadasana.
Place the palms together. It feels more sacred and that is what this
art is about.
(Tip! Feel a straight line from the heels to the top of the head and
even beyond.)
Inhale into a backbend.
(Tip! The backbend shown is quite deep. It is healthier to
enter a gentle backbend.)
Exhale into a forward bend.
Lengthen along the legs and up through the tailbone.
Also lengthen downward through the spine.
Inhale and step the left leg back.
Come on to the ballpoints of the fingers for more support.
If you don't extend the heel back all the way you can save some momentum and then force it back a little further when your ready to transition into Downward Dog.
Exhale into Downward Dog.
Aim for length. In the arms and down the legs.
Inhale forward into Plank Pose
Lengthen from the heels all the way through the top of the head.
Allow the sacrum to turn upward slightly and carefully place the knees down on the mat.
Exhale into Eight Limb Pose.
Allow the chin and chest to rest down on the mat. Try to relax for a split second down there as it makes the inhalation into the next pose easier.
Inhale into Cobra pose.
Try to lengthen from the top of the toes, which are facing downward into the mat, all the way along the belly and chest and up through the chin.
Exhale back into Downward Dog.
Let the Tailbone lead the way in the transition. Don't forget to tuck the navel in slightly to prevent disc compression.
Inhale forward to Plank Pose.
You don't have to come all the way forward if your wrists are straining. Try half way.
Exhale back to One Leg Downward Dog Pose.
This motion helps tone gluteal muscles.
Raise the right leg up and back.
When you think of energy flowing through your body the poses really show it. Try to feel a flow from the arms up though the leg and toes.
Inhale step the right leg forward.
Try coming onto the ballpoints of the fingers for a little extra lift in the body. It may make all the difference.
Exhale turn the left leg sideways and
stretch the arms up.
This posture is a great starting pose from the lunge. Half the body has been lifted. Add a large circular arm rotation so that the transition into Warrior 1 Pose flows with momentum and ease.
Inhale into Warrior 1 Pose.
If you are not warmed up choose a Warrior 1 Pose that is not so deep.
To be honest I prefer a Warrior 1 Pose that is a little lifted. I was taught this pose with a 90 degree angle on the leg. I never enjoyed
performing it. These days I choose an angle more like the one seen in the picture. I now enjoy the pose. It probably contributed to a little instability in my inner leg muscles (psoas, illiacus).
Exhale during the transition into Warrior 2 and quickly take a breath or hold and inhale.
Exhale into Reverse Triangle.
Most of the time I taught I would see practitioners performing a much better pose with the arm (the one on the mat) on the inside of the leg. Especially during fast flows.
Unwind as you Inhale into the Warrior variation with arms shoulder width apart.
(I enjoy the 90 degree angle on the knee in this pose. Notice above for Warrior 2 there is not quite as deep an angle.)
Remain on the ball points of the right foot.
Take an extra step on the step forward for an easier and smoother transition.
Exhale into a forward bend.
Inhale into Chair Pose.
Begin the transition by raising the chin. Then bend the knees but let the upper body be pulled up. This will keep the spine straight.
Exhale into Tadasana with the hands in
prayer position.
Perform the same sequence on the opposite side.
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