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Posture Series |
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Standing
| Seated
| Hip
Openers | Inversions |
Backbends
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Arm Balances
| Balancing
| Twists |Forward
Bends |
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Baddhakonasana
Bound Angle
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| Foundations of
Posture: |
- Come to a seated position where
your soles of feet are together in towards your groins and knees
fall out to the side. Modification: If you can not
sit up with a straight spine, use a blanket or cushion under
part of your buttocks to help rotate the pelvis forward and aid
you in having a straight spine (see image below).
- Bring your hands high up onto your
right thigh so your right hand is on the outside of your thigh and
the left hand is on the inside of your thigh. Manually, grab
the thigh with both hands (thumbs will be close to each other) and
pick the thigh slightly off the ground and push the inner thigh
down as you move the fleshy part of outer thigh away from you.
Repeat on the left leg.
- Tuck the tailbone slightly into
the openness in the pelvis.
- Clasp your hands around your feet
and press the inner and outer parts of your feet together while
maintaining an arch in the foot. Toes can spread open and away
from each other while keeping the inner and outer parts of the feet
together to find the arches lifting away from each other.
- Draw the shoulder blades onto your
back and begin to hinge forward from the hips keeping a straight
spine.
- As you descend, reach the navel
towards the feet and the heart beyond your feet.
- If you can bring
your nose to your feet then you are rounding your spine - come out
and begin again.
- To release: Rise up with a
straight spine.
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Yogafamily.com
is not liable for any injuries that may occur when trying these
poses. The posture series is meant as a guide to home
practice. It is not for beginners. Before
beginning any physical activity, yogafamily.com advises that you speak
with your doctor and take several classes with a certified instructor.
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