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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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Starting Position
Full Posture
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Dhanurasana
Bow Pose
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| Foundations of
Posture: |
- Begin by drawing your knee
together and clasping the outside of your feet. Grab more
towards the tops of your feet for less flexibility and more
towards your ankles for more flexibility.
- Once you have clasped your feet,
roll your shoulder blades close to your spine to open the heart.
- Press your pubic
bone into the ground and lengthen your sacrum away from your
shoulders.
- Inhale, press your feet into your
hands and lift your knees off the ground and your upper torso
releases into the stretch.
- Keep reaching through inside of
your legs and the ball mound of your feet up to the sky.
- At all times keep your knees hip
width apart by using your inner thighs.
- To release: exhale gently
release your torso back down on to the ground and release your
feet from your hands.
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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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