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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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Setu
Bandhasana
Bridge Pose
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| Foundations of
Posture: |
- Begin on your back and bend your
knees so your feet stand on the ground. Legs and feet are hips width
apart and parallel.
- Arms are along side your
body. Begin by turning your palms upward and walk your
shoulders in close to your spine (area between your shoulder
blades should be lifted off the ground).
- Keeping this opening in your chest
and your upper arms "cork-screwing" away, turn just your
palms down and close into the body.
- On the inhale, press down into
your feet and hands and lift the hips up by reaching your knees
away from your heart as your waistline lifts up.
- Throat is open and soft and chest
rises - press the center of your skull into your mat.
- Fix your gaze to watch the breath
rise and fall in the chest.
- To deepen the stretch, interlace
your fingers behind your back and press the pinky-side of the hand
down in to the ground (arms are straight).
- Note: Do not clench the
buttocks to lift up - this crushes the sacrum. Instead feel
a lifting by moving your knees away from you as you press down
into your heels to lift the spine upwards.
- To release: Gently lower
one vertebrae down at a time like a pearl necklace being set down
on a table - one pearl at a time.
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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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