|
Instructions
Stand in Tadasana.
Place the palms together.
Lengthen from the heels to the top of the head.
Use your toes for balance. Try to make a connection with each of the toes and spread them open.
Inhale into a backbend.
(Tip! The backbend shown is quite deep. It is healthier to enter a gentle backbend.)
Exhale into a forward bend.
Don't force it if your legs aren't flexible.
Try to stretch down through the legs and up through the tailbone. At the same time lengthen from the sacrum down through the top of the head.
Inhale and step the right leg back.
Think of a line of energy from the heel of the back leg to the chin and make it as long as possible. Thinking about lines of energy really improves the posture.
Exhale into Downward Dog.
Although the inner and outer arms seem to be different lengths it is a good idea to visualize energy running down them evenly.
Inhale forward into Plank Pose
The was an old saying from Sri Tirumala Krishnamacharya that transcended through his students teachings B.K.S Iyengar. It was probably first said by a cave dwelling Yogi called Rama Mohan Brahmachari. Echoes form the cave live on.
"1000 things that apply to Tadasana (the standing pose) apply to every other pose."
Lengthen form the heels through the top of the head. This fundamental stated at the beginning also applies here.
Can you find the other 999?
It was only a figure of speech.
Place the knees down. Above on the right.
This takes strain away from the wrists. If you do a lot of Sun Salutations you may want to perform this method of transitioning down. If it's just once of twice a week then you probably don't need to.
Exhale into Eight Limb Pose.
Make sure the weight is even on the palms. This will balance the muscles in the shoulders.
Inhale into Cobra pose.
Once again make sure the weight is even on the palms. The arms don't have to be straight especially if your back is not flexible as this will compress your spine. Be careful when you look at a teachers pose that you do not try to mimic it exactly unless you are very flexible. Otherwise injury can occur. Rather aim for it and stop in mild resistance.
Exhale back to Downward Dog Pose.
Inhale release out of Downward Dog then
flow back inhaling to One Leg Downward Dog.
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.
Exhale turn and raise the left arm up in a spinal twist. To get the arms looking really straight the hand has to be placed in front of the foot. Otherwise it looks like it does in the picture.
This pose is a great preparation for all the other spinal twists and is quite often more beneficial.
Wind the arm forward with an inhalation and allow the momentum to pick the body up.
Inhale and raise the arms above the head shoulder width apart.
Think of energy running from the back leg all the way up the body and through the arms.
Exhale and place the right elbow over the left quadriceps above the knee.
If you tuck the body in the pose looks better but it's harder to breathe.
Inhale and return to the Warrior 1 lunge with the arms above the head once again.
The fingers are shown open for an energy cleanse along the arms but you may want to close them for a more direct force.
Exhale as you straighten the left leg placing the right arm down and raising the left arm up.
Inhale and unwind into Warrior 1 Pose. This is a great transition as the body has been over turned in the previous pose
Exhale and straighten the front leg, hop forward a little, as you enter a forward bend.
Interlock the hands behind the back.
Inhale and raise the upper body up. Stretch the arms above the head.
Exhale into Tadasaa the standing pose.
|
